Insecurities And Fears When Leaving Confinement: What To Do?
As the COVID-19 crisis develops and the measures adopted by politicians slow the spread of the coronavirus, the day is approaching when we will be able to go out again with apparent normality.
And I say apparent because we are even allowed to leave our home as many hours as necessary and even go to places of leisure, Many people will not yet be psychologically prepared to return to their usual lifestyle habits
In some cases, fear and insecurity in the face of uncertainty will continue to take their toll, especially considering that the chances of contagion will continue to be relatively high, as well as those of a new long-lasting economic crisis.
Therefore, throughout this article we will review the possible problems that this anxiety or fear can generate, as well as some tips to deal with the much-needed management of thoughts and emotions
Possible psychological problems after the first day of deconfinement
These are some of the forms of discomfort that may arise if you notice that, after the deconfinement stage, anxiety and uncertainty stalk you.
1. Tendency toward hypochondria
The belief that one is infected without having objective reasons for this is a frequent phenomenon in epidemic or pandemic contexts. Those who manifest behavioral patterns linked to hypochondria, in addition, They are barely able to think about anything else and they interpret everything that happens to them as a sign that the disease is advancing through their body.
Faced with uncertainty, some people may feel that anxiety accompanies them wherever they go, without generating acute crises but never completely fading. Symptoms of this psychological alteration are tremors, rapid pulse, cold sweats, dizziness, muscle tension etc.
3. Agoraphobia or panic disorder
Those who are predisposed to anxiety may also develop symptoms of agoraphobia or panic disorder, noticing that at almost any moment they can lose control of their body and enter a strong anxiety crisis In many cases, they also fear dying from this crisis (due to a heart attack or accident), although the real danger of this happening is almost non-existent.
4. Low mood
Sometimes, the feeling of being overwhelmed can cause, instead of entering a state of excessive activation of the nervous system, the opposite phenomenon to occur: the appearance of symptoms linked to depression or dysthymia. In cases like this, the person tends to feel that nothing they are going to do is worth it, and adopts a rather solitary and sedentary lifestyle, as far as possible.
These types of mood problems are relatively common when the onset of an economic recession is anticipated, and in situations of financial vulnerability, among other contexts.
Tips to better regulate emotions
When dealing with uncertainty after the end of confinement, As a psychology professional I recommend following these guidelines applying them in your daily life consistently.
1. Adopt a system of simple rules
To minimize the risk of contagion, it is important that you avoid, as much as possible, exposing yourself to places or objects where the coronavirus could be; However, in order not to become obsessed, you should do an effort of self-observation to realize what types of behaviors carried out by you are excessive and cause you more problems than the benefits they bring you.
Once that limit between what is reasonable and what is excessive is established, it will be easier to follow those rules spontaneously, without thinking too much about them. For example, an easy rule to follow is not to touch your face if you are outside, but one that is unnecessarily complex is finding ways to use your smartphone without touching it with your fingertips when you are outside; Simply use it as you normally would and spray it with disinfectant when you get home.
2. Practice Mindfulness exercises
Full Attention, also known as Mindfulness, is a state of consciousness that can be induced through exercises that are very easy to apply, and is characterized by placing us in a perspective from which we live in the present without getting carried away by moral evaluations and value judgments. This is very useful to get rid of anxiety and intrusive thoughts.
3. Socialize
As much as you may be afraid to be around people, it’s important not to completely isolate yourself. Think that beyond the risk of becoming infected with the coronavirus, there is the certainty that staying away from others will produce harmful psychological alterations. Seeks a balance between security and a full social life adapting it to your state of health and age.
4. Go to natural environments
Places where nature predominates help a lot to leave anxiety behind: the mixture of stimuli typical of an environment without human activity and fresh air invite the body to relax and leave behind the thoughts that generate anxiety.
Practicing moderate exercise on a regular basis is a very good way to regulate emotions, in addition to being healthy for the body. Make sure it is an activity that stimulates you enough to absorb your focus of attention, and at the same time it doesn’t wear you out too much. Going for a run, for example, is usually an exercise that works.
6. If you need it, go to a psychologist
The work of psychologists becomes especially important during the global pandemic crisis; fortunately, Many of us serve both in person and through online psychological assistance, via video call. In this way, those who fear going outside due to the risk of contagion, or those who have reduced mobility, can also benefit from these services.
If you are interested in having my help as a professional, access this page to see my contact information.
