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Video: Anxiety And Depression During Quarantine. What To Do
Anxiety and depression during quarantine. What to do
The pandemic of the new coronavirus infection is not the first pandemic in the life of most of the readers of this material. But for all of us, this is the first pandemic associated with such uncertainty, isolation, and a host of fears. Unaccustomed stress can be a trigger for anxiety or depression.
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The pandemic of the new coronavirus infection is not the first pandemic in the life of most of the readers of this material. But for all of us, this is the first pandemic associated with such uncertainty, isolation, and a host of fears. Unaccustomed stress can be a trigger for anxiety or depression.
All were at risk
Depression and anxiety develop mainly under the influence of external factors. Scientists from the University of Washington indicate that the situation during a pandemic is favorable for the development of depression. The uniqueness of the situation is that the risk factors for the development of this condition now affect a huge number of people.
Among the risk factors, scientists list stress, fear of loss, material instability, the likelihood of losing a job, fear of the future and, of course, isolation.
The US Centers for Disease Control and Prevention (CDC) explains that the stress people face in large numbers today can include:
fear about your health and the health of loved ones,
- changes in the nature of sleep and nutrition,
- decreased ability to concentrate,
- exacerbation of chronic diseases,
- increased consumption of tobacco, alcohol and drugs.
According to the agency, the response to stress can be individual, but depression and anxiety are among the top risks. The most vulnerable to stress, the CDC considers the elderly, people with chronic illnesses, children and adolescents, medical workers (fighting COVID-19), people with mental disorders.
People are really sad and anxious
In the UK, the number of people reporting significant symptoms of anxiety and depression increased significantly in the early days of isolation. 38% of respondents reported significant depression to scientists, 36% - about anxiety. Before the requirement to stay at home, these conditions were reported by 16% and 17% of the population, respectively - more than half the number.
What to do
The World Health Organization has released a message on mental health in a pandemic. For people who are isolated, WHO advises:
Maintain social connections at a distance: by phone, via the Internet, using video conferencing.
- Try to maintain a regular routine as much as possible, or create a new routine and stick to it.
- In times of stress, give importance to your needs and feelings. You need to do as much as possible what you like (these should not be harmful activities).
- Exercise regularly, maintain the correct sleep rhythm, monitor your diet.
- You don't have to constantly read news about COVID-19. It is better to do this periodically, refer only to authoritative resources.
There are several specific anti-anxiety recommendations for pandemic and quarantine times on the American Depression and Anxiety Association website. They partially overlap with WHO advice.
1. Need to reforge "I'm stuck inside" into "I can finally focus on myself and my home"
Consider the situation as an opportunity to shift the focus from the outside to the inside. The authors of the guidelines believe that by doing just one constructive thing a day, you can gradually develop a positive attitude. You can pay attention to tasks that have been postponed for a long time,
2. Stay closer to your normal routine
Try to maintain the structure of days as it was before quarantine. Working from home can lead people to more lethargic lifestyles and, as a result, negative thinking. But maintaining the same routine as much as possible can help you stay in quarantine and, over time, get involved in life after it.
3. News about coronavirus should not become an obsession
Excessive free time makes it possible to endlessly ask Google about the coronavirus, as well as search for information about each symptom that it finds. You cannot succumb to such weaknesses: you need to choose several of the most authoritative sources and devote a limited time to reading them.
4. Chaotic environment leads to chaos in the head
Despite not all the uncertainty that reigns outside the home, there should be as much predictability, organization and cleanliness as possible inside. For example, try not to eat in bed or work on the couch: do it in the kitchen and at the table, respectively. The loosening of the order brings confusion to the structure of the day. At the same time, the clutter in the apartment can make being in it painful.
5. Start new quarantine rituals
There is something special you can do during quarantine. For example, keep a journal to record your thoughts and feelings so that you can ponder them later. Or start painting with watercolors, or schedule a specific time to chat with friends online. Whatever it is, having something special will help you get through every day of isolation.
6. If anxiety becomes excessive, try to see a specialist using telemedicine means
In Russia and the world, the coronavirus pandemic, which has already killed many people. Remember simple safety rules and stay healthy
If you go to a pharmacy and a store, take precautions
Wash your hands correctly and use an antiseptic
If you sneeze and cough, do it right, as shown in the infographic.
If you are sick, wear a mask
If someone gets sick in your home, follow these rules.
