[ Editor's Note: This is the first of four articles in a series on action plans for different walks of life during the COVID-19 pandemic. The next three articles will be published on the following Mondays in June.]
With the coronavirus pandemic, everything has changed, from hygiene habits to washing our hands more often to the physical distance that we now need to maintain. For many, the financial burdens and rapid changes caused by the pandemic can be as scary as the virus itself. Closing deals, reducing income, and uncertainty about what to expect when we return to "normalcy" have that Stress increases for all of us, and many people even suffer from symptoms of depression. If we understand what is going on in our brains and have an action plan, we can address these new challenges in different areas of our lives.
In this four-part series, we will consider an action plan that can help the rational brain regain control, and the new challenges we are now facing as an opportunity to develop our resilience.
Let's start with an action plan to reduce anxiety and prevent symptoms of depression.
1) Write down certain concerns.
The first step to solving a problem is to understand what is happening. Why are we so stressed? Perceived lack of control.
Uncertainty creates hypervigilance in the brain. Our brain is on high alert and increases our stress. Stress is an automatic defense mechanism that prepares us for a hypothetical or real threat. It is regulated by the hypothalamus and pituitary gland (in the brain) and the adrenal gland (above the kidneys).
Given the danger (uncertainty), the hypothalamus activates the alarm system (increased heart rate, respiratory rate and muscle tone) and produces cortisol – the stress hormone released by the adrenal glands that is necessary to maintain this physiological alarm for so long. If it lasts too long, stress can become a health problem, leading to an increased risk of anxiety, depression, substance use, and other mismatched behaviors.
The brain likes organization and predictability. For this reason, we organize information in categories known as bias or stereotypical organization. Therefore, the first step in overcoming anxiety and depression is to make a list of the concerns you have about how the coronavirus pandemic has affected your life. Examine your concerns to realistically assess actual concern and coping ability. Try not to catastrophize; Instead, focus on what you can do. Your life will be different for a while, but knowing what your concerns are and focusing on what you can control will make all the difference.
2) Make a list of possible solutions.
Think of all possible options. This is the well-known "brainstorming" technique. Consider all the options that come to mind, even if this is not your ideal option. The goal is to focus on specific things that you can solve or change. A solution-oriented approach helps you focus on your strengths rather than your weaknesses.
Think about how you coped with difficulties in the past by asking questions like "How did I manage to continue?" Put. or "How did I manage to prevent things from deteriorating?" After evaluating your options, accept your new reality and develop a plan.
Remember, fear arises from not knowing what will happen, and depression arises from the belief that there is nothing we can do to change it. If you have a plan, you will go from debilitating fear to action. Practicing physical distance, adequate sleep, and other activities to support your immune system are examples of positive measures that you can take immediately. Draw your attention to your strengths and abilities and imagine that you can manage and adapt.
3) Know your emotional triggers.
Find out what your emotional triggers are and how you react to them. It's stressed, of course, what can happen if our income doesn't meet our obligations, if someone we love gets sick, or if we have to be quarantined for longer. Indeed, feeling depressed from time to time is a normal reaction to life's stressors. But when hopelessness and despair come into the picture or settle down and just don't go away, we need to take a closer look because it can be a sign of depression.
Depression is more than just sadness in response to struggles or setbacks. Depression changes your perception and feelings and brings you feelings of emptiness and doom. It affects your ability to sleep, work, eat, and enjoy your life.
It is also important to remember that the feelings of hopelessness or helplessness that we can experience are symptoms of depression, not the reality of the situation. There is hope. There is a solution. Even if we can't see it now.
4) Carry out a strength inventory.
Resilience is the ability to withstand stress, chaos and constantly changing situations, to recover and to recover. It is the ability to quickly recover from difficulties, the courage to return.
Performing a starch inventory can help you feel stronger and more imaginative. Identify what negative thought you're struggling with. Replace or revise how you see your challenges. The situation you're facing is difficult, but is there anything you can learn from it or another silver lining? If you've gone through difficult situations in the past – and most of us have experienced them at some point in our lives – identify what brought you through them and use them to your advantage.
5) Practice friendliness.
Studies have shown that people who consistently help others have less depression, more rest and less pain. Friendly people create joy and contentment by helping others. People who can give and accept support in a difficult situation feel less depressed.
Kindness towards others can result in kindness towards you. Ask your family and friends or a professional mental health provider for help when you need it. It can help you deal better with difficult times.
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Esther Scott is a licensed professional consultant in Arlington, Texas. She is a solution-oriented therapist. Her areas of expertise are grief, depression, teaching coping skills and counseling for couples. Contact them through their website at positiveactionsinternational.com.
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