Currently all of us are experiencing emotions,thoughts and situations we have never experienced before.
It not that there has been no pandemic before .But the pandemic of covid 19 is on a completley different sxale. It has created a global panic due to its nature of spredaing at a galloping pace and due to it unpreditable and uncontrollable factors.
So experiencing anxiety,worry in such situations are extremely normal and approprite to the context.To an extent,it is essential to miantain neccessary precuations.Without an element of anxiety, maintaining neccessary precuations for long can be difficult.Acceptance of our emotions (i.e I will be anxious,sometimes I might panic,I might worry and it is normal to do that) will help us to navigate in usch difficult situations. It wont make the situations ubberabale
Simple psychological strategies to deal with common concerns during the pandemic.
1. Setting realistic expectations-Considering the present scenario,it is extremely important to maintain all neccessary precautions but at the same time it is also important to acccept the concept of chance factors and uncontrollable factors.None of us wish the occurance of the disease in our close quarters but we also need to be aware of the statistics.Setting a rigid expectation of neither me nor my closed one's shold ever be affected by bthe vrirus might often lead to aggravation of anxiety and overburdedned sense of responsibiltiy. It is important to set realistic expectations which might also help you to act in times of crisis
2. Self talk-It is important to spend some time with yourself and address your worries and anxieties.Recognize your worries and make a list of them.SEE,for each worry what are things that are under your control or you can do something to reduce it.Working on them might give you some rlelief.Also there will be certain worries over which you have nothing much to do.Its important to remind yourself about the uncontrollability of such worries and accept it.For eg.... If you are going through financial worries after your loss of job,you might think about cutting down your expenses,which is under your control but when will you get the next jobe is not completley under your control.This reminder will help you to susrvive such situations.
3. Limiting the source of information-Fix a time, person and the source from which you will be receiving information about the desease and the pandemic. Constantly exposing yourself and your family to the news channel and social media will only aggravate your anxiety.You can allot a family member who will extract neccesaary information about the currentl scenrio from a relaible standardized source at a particular time of the day and will let the other members know about it.That will be the only time when covid related conversations will happen .At other times of the day,talk and discuss about other things.
4. Not to spread informations without adequate verification-Do not contribute to the panic by spreading rumours and hoax messages.Rely on governmental portal ,WHO,CDC for appropriate informations
5. Dealing with children and Adolescents during pandemic and lockdwon-A.Provide specific accurate and required informations about the current scenario.Do not forget to talk about the work that are being done to deal with the pandemic like vaccination,increasing of hospital beds,infrastruture etc.B.Address and talk baout their worries and frustrations,Do not try to distract them or avoid talking about it. C.Help them maintain a specific routine which will be helpful for them D.Play borad games with them,share family stories with them,encourage them to help in household work,encourage them to bond and take care of elderly people in your families and appreaciate them for taking responsibilities.E.Watch for persistent worry,anxiety,aggression in case of which seek professional help. Acknowledge their boredom, frustrations, distress and give them some space when needed
6. Domestic violence-There has been increased reports of domestic violence during the lockdown.Try to keep safe distances,do not get into argurments,give time to each other,plan your day,be realistic in your expectations and seek professional help if things go out of control.
7. Simple breathing exercise,relaxation exercise will help you to deal with the anxiety. Cherishing your old hobbies are also a way to deal with negative emotions.
8. Do not try to hurry up with the grief and mourning process if unfortunately,u have lost someone in this battle.Allow yourself to mourn and grieve over it.Give yourself time,do not be critical about your self.But if there are extreme truama associated with the loss,plz seek professional help.
