The corona pandemic scares and worries many people, which can strain the psyche in the long run. Our experts explain how you can recognize mental problems and strengthen yourself positively.
The fourth wave of the pandemic has hit people all over the world. We have to come to terms with the Corona crisis, although our fears and worries are often ever-present in the background.
To protect our mental health and prevent corona blues, the lockdown can be used to do something for our well-being actively. We show you what you can do for your mental health.
Corona winter scares people.
The Corona pandemic will lead to a long and challenging adjustment period for everyone.
It will again lead to more mental crises and depressive illnesses, and anxiety disorders. In this view, people cannot expect a rapid decline in the second wave of contagion. He said that that makes it harder to get through the winter months in good mental health.
To be confronted again with the restrictions and the threats in a dark season: this combination is an extremely high burden.
It is essential to be mindful of oneself and friends and relatives and take possible signs of psychological problems seriously. Experts are alarmed in any case.
Stress symptoms can develop in the corona blues.
The threat of Corona causes many people to withdraw and somehow try to hang on. However, that is not advisable in the case of psychological ailments.
We advise: “Anyone who feels psychologically different from usual for more than two weeks should not hesitate to seek advice from a psycho-therapeutic practice.
The fact that in the corona blues, people come to the stress limit can be shown by different stress symptoms – these include:
In many conversations, it is said that we have to make the best out of the corona crisis. But how do you make the best of it, and should you do that?
First of all, it is not easy to see the positive side of the Corona issue. Maybe it’s not even about letting the (positive) thoughts revolve around Corona because many things apart make our lives rich.
In the spirit of gratitude, we don’t have to make the most of whatever, but see what is already good:
Every night before you go to bed, write down five things you are grateful for today. This can be a good conversation with a friend, a sunny walk, or a delicious meal.
2. Plan power givers to combat the corona blues.
Because of the rising corona numbers, there are many things we no longer feel safe doing: Eating in restaurants, meeting with friends, going to the office, etc. Therefore, in the corona crisis, we should consciously plan positive activities that we enjoy – so-called power givers.
Of course, we need to do this according to the current circumstances and season: reading, talking on the phone with good friends, trying a new recipe, watching our favorite show, doing yoga, etc.
Plan at least one of these power givers for each day, and you will notice a significant difference in your well-being over time.
3. Get enough sleep
To be powerful and refreshed, good sleep is essential. Fortunately, we can do a few things to promote our sleep actively. To do this, first, check whether you currently have good sleep hygiene.
This includes going to bed and getting up simultaneously, if possible. Also, create a bedtime ritual.
It can also be helpful to dim the lights before going to bed and avoid screen lights for at least half an hour before going to bed.
4. Life values
We may not be able to pursue our specific goals in the usual way at the moment, but we can do other things related to the same values.
Let’s say you wanted to go to South Africa this year to experience the local African culture but had to postpone the trip due to the Corona crisis. Instead, you can use the Corona time by, for example, starting an online Afrikaans language course or reading a non-fiction book about South Africa.
Of course, it’s not the same as setting foot on South African soil. But it’s the same direction and provides a sense of accomplishment despite the frustration.
In addition to the values already mentioned, common values include love, compassion, self-care, and connectedness. Consider this:
What inner values matter in your life, and what could you do to live them despite the current Corona crisis?
5. Keep moving during winter and corona blues.
Psychological studies have proven that exercise has a mood-lifting effect and can even prevent depression. So maybe sport is already one of your daily power sources – otherwise, you may now consciously integrate it more into your everyday life to increase your well-being.
For example, try something completely new that you don’t yet associate with a particular environment. You could practice yoga or Pilates, dance, do strength training with your body weight, or try a little exercise in between. Squat while brushing your teeth, take the stairs instead of the elevator, jog to the supermarket or ride a bike.
Especially in the darker months of the year, a brisk walk during the day is also a good idea because it allows you to take advantage of the mood-lifting effect of daylight at the same time.
6. Stay in contact
We, humans, are social creatures. Therefore, you must make sure that you talk to family and friends enough despite the given restrictions: phone calls, skype, chat, send voice messages – there are no limits to your contact creativity.
Psychologists also advise exercising mindfulness. Find out about psychological support options. For yourself, but also for others. Pay attention to yourself and your surroundings.
We advise against worrying about plans for the time after Corona. Even though the pandemic will be with us longer, life will (hopefully) eventually return to normal, advising, Make a list of all the things you want to do once we get past the pandemic.