Marriage and familysocial

What to do with persistent anxiety? / Corona and concerns that still exist


Family group: It has been almost two years since the infamous Corona virus broke out around the world, but people are still struggling with the disease. Although colorful vaccines have been introduced in the world, but the fear of the penetration of its new strain in countries sometimes deprives us of sleep. People still go to public places with sprays, disinfectants and masks, and children still go to school one by one.

These are just some of the goal setting shareware that you can use. Stressful, frightening, and anxious psychological disorders have become far more prevalent in the past two years, with less communication, increased depression, and an increased need for medical care.

The results of a study on the families of 822 medical staff in China showed that the anxiety index with 34% and the symptoms of depression with 30% were the most common symptoms of mental disorder. Also, the results of a study in China on 7000 students showed that 25 Percentage of them experienced anxiety. The reasons for this anxiety have been the fear of the future of education and work and the reduction of communication and delays in graduation and entering the labor market and ….

If we look more closely at our impulsive behaviors and actions, we find that we, too, have not been immune to these unhealthy states and are experiencing a great deal of anxiety these days. Taking care of ourselves should be our priority these days, and in this report we try to address some of the issues to manage the anxiety caused by the coronary period that are linked to other problems in life:

If you are one of those people whose daily life threshold is low, you do not have the power to manage moderate stress, you go crazy quickly, your sleep is more or less, or you do not have the patience to have fun and various activities because sometimes You have heartache, shoulder and body aches or breathing problems, you are definitely anxious.

Here are some simple steps you can take to begin the process of preparation for mediation.

1- Observe your feelings but do not react

Imagine hearing your neighbor take a corona and you suddenly feel, worry and have a heartbeat, sit down first, take a few deep breaths, for a few minutes without any particular reaction, just check your emotions.

For example, say to yourself: “I do not feel well, I have to sit down and do nothing, why did I feel bad? Maybe I was worried about my family when I heard that my neighbor was sick. I’m right, I’m anxious, I feel my heart beating faster, let ‘s take a few breaths first … “.

2. Examining thoughts: “How close is my thought to reality?”

In the first stage, you observed your emotions and realized that you were experiencing anxiety. In the second step, check your thoughts. For example, if you think, “Soon we will get sick and I will lose a loved one.” Ask yourself, how close is this idea to the current reality?

Say to yourself, “I, my parents, were vaccinated. My family and I follow the health tips. 95% of people with the disease also recover. We still have no symptoms. “Having a neighbor does not mean we are sick.”

“So being afraid that something bad will happen is not close to reality at the moment.”

3. Which part of my mind is useful and which part is harmful?

Feeling anxious has two aspects, beneficial and harmful. The beneficial part is where we make our decisions more consciously, and the harmful part is the part where we are constantly engrossed in annoying thoughts that are neither in our control nor close to the truth at all.

In the third step, we want to distinguish the beneficial parts from the harmful parts. We make better decisions with the beneficial part and eliminate the harmful part. How’re you? In the next step, we will teach.

The harmful part is like this: “The neighbor’s infection made me sure something bad was going to happen to us.”

Useful part: The neighbor got infected and made me decide not to attend a party on Thursday and to take more care of myself.

4. Do not try unrealistic anxious thoughts

We sometimes feed our thoughts. Through imagination, visualization, reminder, etc., this thought becomes stronger and more lasting after feeding. For example, in the example of a neighbor, we may suddenly worry that one of our loved ones will get sick. But if we do not stop thinking and add imagination to them, we will definitely visualize in the mind of the person dying, the end of life, our mourning and the smallest details. In fact, we nurture and strengthen our unrealistic anxious thoughts.

This is an unrealistic thought: “Wow, we will definitely get sick and then we will not find a hospital. We did not find any medicine. “Our lungs will definitely be involved. Wow, what should I do if I lose someone?”

5. Get to work quickly

After doing the previous steps, you will probably be somewhat better, and thinking and analyzing your anxiety will no longer help you much, so be sure to get up physically and quickly choose an activity that distracts you. And it does not need much concentration, such as washing dishes, cleaning the house, cooking, watching movies and …

“Now that I have seen my feelings, I have taken a few deep breaths, I have understood the cause, I have identified thoughts that were not close to reality and I did not try negative thoughts. I feel better, but if I sit down and do nothing, I may get anxious again. “I can get to work.”

The general point is that some situations are effective in increasing our anxiety, such as constantly reading negative news, cyberspace, communicating with some people, being in certain places, etc. At the present time, your mental health is a priority. So reduce your presence in these situations.

Do not forget meditation, physical activity in the open air during private hours, observing health protocols, establishing social relationships through video calling or calling friends, self-care, increasing safe enjoyable activities.

Finally, we talked about managing anxiety in the “now” moment. Remember that managing anxiety in the moment without examining the roots of anxiety is a temporary solution. If your anxiety is severe or prolonged, you should seek help from an anxiety therapist.

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