Post-COVID Anxiety: How To Eliminate Cleaning Rituals
Although for many people leaving behind certain restrictions and protective measures against the coronavirus represents a relief, for others it can be a source of discomfort.
As paradoxical as it may seem, withdrawing rules of this type can reveal the presence of psychological problems associated with anxiety and fear of contagion, such as difficulties in breaking away from cleaning and disinfection routines raised months ago to prevent infections by touching surfaces.
Post-COVID anxiety has to do with the way in which we adapt to a reality in which it no longer makes sense to adopt certain infection prevention measures, either because the presence of the virus in our region has decreased or because some of these actions and regulations have proven to be ineffective and represent a useless effort.
And it is that Many people find it difficult to “let go” of certain self-care and protection routines against the coronavirus., to the point that although from an intellectual point of view they know that nothing happens if they stop carrying out some preventive actions, when they go into practice they feel that something is wrong, that they have become very vulnerable to the disease. It is an irrational phenomenon that does not seem to follow logic, something very characteristic of anxiety disorders in general (for example, it is clearly seen in phobias).
Thus, post-COVID anxiety has to do with how complicated it can be to stop associating certain actions with the avoidance of a source of anxiety or fear: by reinforcing this overlap between concepts over the months, That bond becomes so strong that breaking with it on an emotional level costs a lot. And in this sense, getting rid of the cleaning and disinfection routines that have been part of our daily lives for quite some time is difficult.
How do problems arise from cleaning rituals?
We have already begun to see what the psychological mechanism is behind these rituals of protection against the coronavirus; Let’s now focus on the case of cleansing rituals.
Some time ago, the habit of washing your hands very well and disinfecting purchases made during the day represented a way to minimize the risk of coronavirus transmission. However, for some people it was also something else. Specific, These routines became a way of interposing a psychological defense between oneself and the fear of getting sick or transmitting the disease. to loved ones.
The objective fact of cleaning hands and spraying or wiping disinfectant wipes on certain objects went from being a rational measure to combat the pandemic to being a ritual, an action with a strong emotional charge that served as a reference to distinguish between situations of relative safety and those of danger.
Apart from thinking over and over again about the importance of carrying out these cleaning actions and incorporating them into daily routines, these began to merge with the concepts of “security” and “protection” that some people maintain in their thought patterns, that is, those maps of ideas and beliefs from which they interpret reality. Therefore, by dint of consolidating this fusion, The fact that these recommendations and regulations come to an end does not mean that this link between actions and concepts will be undone at the moment.: Sometimes it is necessary to go through a process of readjustment to normality.
Saving the distance, this type of problem has characteristics in common with psychopathologies such as post-traumatic stress disorder and Obsessive-Compulsive Disorder. Although both are much more severe than what we can understand as post-COVID anxiety and always require psychological treatment, in these alterations we see how there are certain emotional inertias that do not respond to reasons, and that lead the person to adopt certain management strategies. of anguish and stress that can become dysfunctional and “continue feeding” the problem.
What can we do to leave this vicious circle behind?
These are some tips that generally help to break these dynamics caused by anxiety (although the best way to remedy them, and the most effective, is to go to a psychologist and obtain personalized and adapted treatment).
1. Identify problematic routines
At first, limit yourself to monitoring your routines and detect those that, in particular, show that you are not managing post-COVID anxiety well. In that way You will be clear about the fronts on which you must make progress.
Focus on this goal for the first couple of days to make sure you stick to it.
2. Set simple goals that involve small victories
Don’t try to cover everything when fighting anxiety. Limit yourself to setting one small goal after another, making simple and modest advances that continue constantly, without taking steps back. For example, set a goal to reduce the time you spend washing your hands by several seconds if you usually do it without having left the house, just because you have touched a surface in your home that you “suspect.”
Instead of trying to “block” those insecure thoughts that make you feel anxious, simply accept that they will be on your mind for a while and direct your attention to other, more pleasant stimuli.
4. If necessary, go to therapy
If nothing works, don’t worry, that doesn’t mean that discomfort will remain in your life forever. Tjust seek professional help by going to psychotherapyso that you have an anxiety intervention program that takes into account your characteristics and your specific way of life.
Do you need professional psychological assistance?
If you are considering attending psychological therapy to improve your emotion and impulse management skills, contact me.
My name is Javier Ares Arranz and I am a General Health Psychologist, an expert in emotional problems linked to anxiety, as well as in couples therapy.
My way of working is based on cognitive-behavioral therapy combined with therapeutic resources such as Mindfulness and relaxation techniques, elements that allow people to gain fluidity in the modulation of their emotions and behavioral patterns on a daily basis. . Ask me without obligation about my online therapy services by video call.
