In general, it is normal to feel sad, stressed, confused, angry or scared during a crisis such as that linked to the Coronavirus.
A number of individual attitudes and measures can allow you to limit the most significant discomforts, and they are detailed below. They are:
However, if you perceive signs of persistent or intense psychological disturbance that prevent you from carrying out your minimum daily activity, domestic or professional, it is recommended to contact a health professional and possibly a specialist in psychological health.
Finally, whatever happens, the priority remains to respect the health instructions of the French government concerning this crisis.
Social support is a very protective dimension in all situations of crisis and uncertainty. It is important for your balance to develop and maintain it.
→ Feel free to share your feelings with others,
→ In general, also pay attention not to restrict all your exchanges only on these negative questions, but also on other more favorable current aspects of your life, that of your friends, families and loved ones,
→ Adopting an attitude of helping, listening, advising and showing solidarity with others (respecting the safety instructions) is also positive for yourself and makes you active, don't hesitate,
→ If necessary, in the event of isolation, use psychological support with external listening:psychological support systems set up by your company, toll-free numbers, SOS friendship, etc.
Crisis information is essential for knowing what to do, protecting yourself and staying in touch with the outside world. However, “news” and “information” should not be confused, and the multitude of news and current affairs – sometimes erroneous or unnecessarily disturbing – promotes excessive stress.
→ Favor official sources of information, in particular:https://www.gouvernement.fr/info-coronavirus
→ Moderate current information:one to two editions of television news per day should be sufficient. Above all, avoid continuous exposure to news channels, which is particularly anxiety-provoking.
→ Use social networks only to maintain contact with your loved ones, or to entertain yourself; do not use them to inform you because erroneous (and anxiety-provoking) information is particularly frequent on these media. Check them with official sources if necessary.
Confinement and the context of an epidemic promote stress. Certain lifestyle habits and measures help regulate this tension.
→ Plan a schedule for your days, in order to avoid being in excessive expectation vis-à-vis the news, others, and the external situation,
→ Have a minimum physical activity, respecting the health instructions:walking, running, home gymnastics, for example. A gentle but continuous effort over several minutes allows your body to regulate tension, mood and stress.
→ Take care of your diet (it has an impact on stress and anxiety), avoid snacking, favor meals at regular times, and balanced meals,
→ Limit your daily screen time. Over-exposure to screens (television, computer, smartphone) is harmful both physically and psychologically,
→ Prioritize concrete, pleasant or satisfying activities:tidying up, small crafts, hobbies (music, drawing, painting, for example), family board games. This helps regulate mental rumination.
→ Use stress management practices and techniques:relaxation, meditation, yoga, breathing techniques, for example. Their interest in stress management and mood regulation is validated by medical research. Videos and materials are easily accessible on the internet.
→ Take time to talk about the Covid-19 epidemic with them,
→ Answer their questions in a factual and understandable way,
→ Reassure them that they are safe,
→ Tell them that it is understandable if they feel overwhelmed by the situation,
→ Share with them your strategies for coping with your own stress, so that they learn from you,
→ Limit your family's exposure to media coverage,
→ Try to establish and maintain routines, including schedules for home school activities and for your children's hobbies,
→ Be a role model for them,
→ Maintain contacts (video, telephone, social networks) with friends and family members.
→ Set time limits in advance, just like in the office, and stick to them,
→ Prepare as much as possible the list of tasks to do, if necessary sort out your priorities,
→ Try to have a space dedicated to work, even minimal, separate from the place dedicated to daily life and relaxation,
→ It is essential to take scheduled breaks (about 15 minutes, no less), outside the space or the specific place where you work, practice stretching, even micro-naps (15 minutes).
→ Avoid compensating for the distance by overusing emails, do not drown your collaborators with information (infobesity), limit “answers to all”; try to share this practice,
→ Indicate to those around you the periods/hours that are dedicated to work, plan the moments of interaction with them,
A period of crisis can be seen as an opportunity to refocus on your primary values and on perspectives that go beyond this situation, and this according to your personality. Some questions can help you:
→ What values are important for you to develop in this situation/crisis?
→ What will be important for you, concretely, in your attitude, in the days or weeks to come?
→ What qualities, strengths and experiences do you have to deal with this situation?
→ What have you already learned or gained during this crisis?
→ When this crisis is over, what will you possibly change in your life?
→ What project do you have, and that you will undertake, once this crisis is over?
In particular, if you can, it is often favorable to consider the crisis as a moment, transitory, in which you are not alone, in which your actions for yourself and others contribute to a solution. as favorable as possible.
Source:Vincent Caux, Clinical Psychologist at IAPR
