Since the beginning of the year, our societies have been immersed in an unexpected Black Swan The crisis generated by Covid-19 has crossed borders, and we are not simply in a strong health crisis but also in a delicate moment for the psychological health of many people.
Psychologists, in this strange time, have the mission of offering tools and emotional support to people who are suffering, in one way or another, the consequences of this situation. That is why I have proposed to detail some keys (we can call them basic tools) to be able to better cope with emotional pressure.
Strategies and tools for emotional management during the global health crisis
The Covid-19 pandemic, despite its multiple negative consequences, can be a moment of reflection that allows us to regain control of our psyche and, at the same time, helps us learn certain keys to emotional management that we can apply at any time. context of life.
Let’s find out below what these keys are to manage our emotions in times of pandemic and uncertainty.
1. Observe your emotions
Identify them, accept them and name them. It is normal to feel worried and experience distress and even disbelief at some point.
2. Focus your energy and create a new routine
Plan all the actions you are going to do during the day to organize yourself. It may be helpful to create a daily schedule that includes work, household chores, and leisure time. Create a great day at home. From the moment you wake up until the moment you go to bed, what would your ideal day be like? Try to fulfill it by being flexible with yourself and with others.
3. Take care of your habits
There are some basics that it is important that you follow:
With confinement, it is common for many people to neglect some of these healthy habits. Make it a point to keep these four essential habits in mind and, as much as possible, not forget their importance.
4. Know your own signs of stress, anger, sadness or irritation
Check your mood during the day. Analyze yourself to discover the state your mind is in and the emotions that control you. Ask yourself: How do I feel? What emotion is behind it? What can I do to change things? And try to keep track so you can know the triggers and be able to manage the emotion.
5. Have a positive mindset
Be aware of how you talk to yourself. Speak to yourself with gentleness and appreciation. Get out of your mind “you are a disaster” and change it to “how well I am doing, I feel motivated to continue improving.”
6. Manage your expectations
Towards yourself and to others. Focus on what you can control. Try to develop a new normal for this situation.
7. Write an emotional journal at the end of the day
We recommend the DAS technique:
8. Manage uncertainty by being in the present moment. Get started in meditation or mindfulness
The following apps can help you: Calm, Headspace and Waking up. Try doing a guided meditation before going to sleep, you’ll see how good you feel when you’re done.
9. Limit (over)information
Compare information through reliable sources, and limit news to once a day.
10. Create support systems and maintain positive relationships
Invest time in your relationships and let off steam. Listen to your loved ones and feel heard. If you think you need help, go to a professional.
Do you need emotional support?
It is normal that in these times of uncertainty you may experience negative feelings, such as anxiety, stress or sadness.
My name is Beatriz Gil Bóveda, I am a psychologist and I am here to listen to you and work with you on everything that worries you. You can access my professional profile and contact me through this link. I attend both my consultation on Paseo de Grà cia in Barcelona, ​​and online.
By citing this article, you acknowledge the original source and allow readers to access the full content.
This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
