According to the news of "COVID-19", how to not let "mental fall" too
During the outbreaks of emerging diseases Cody David -19, while the treatment is not a cure clear. Therefore there is a possibility To cause fear of the spread of disease People who react differently to cope with fear Some people are quiet and do not want to know. Some people worry about the news. While some people feel depressed And in the same situation, there are still many people who can still cope with their fear consciously. Problem solving properly.
Dr. Jitrin Jaidee, psychiatrist at Bangkok Hospital Mental Health Center, said the first key quality in dealing with crises is patience due to fear and anxiety, both of which are very similar. It's the same kind of emotion. But worry will come in a weaker form. They have characteristics that are repetitive and live longer with us than we fear. That often comes in one form Even in this situation Anxiety and fear are normal conditions of a person's emotional response when faced with adversity. When faced with unseen things and do not know how to deal with it, we should not deny or hold back our fears and worries. If stored, it gets bigger and hotter, comparable like a volcano waiting to automatically erase
When we are afraid or worried The body releases hormones that cause it to enter the state. Prepare to face danger: "adrenaline" and "cortisol", these two main hormones bring the body and mind into a stressful state, with the heart pumping blood more rapidly and feeling like a heartbeat. The breathing rhythm becomes faster but is not effective. It is shallow and short breathing, so when breathing like this for a while, you will feel more uncomfortable and uncomfortable. Other symptoms can be found, such as chest tightness, wanting to vomit. Dizziness, dizziness, blurred vision, tingling or numbness in various parts of the body, etc. The symptoms often occur suddenly. And always be ready Many symptoms, unusual symptoms, and if they are often, they tend to make those who are already worried even more. From the original who used to worry about the outside Came back to be worried about healthOf himself, possibly thinking that he was a serious illness There are serious diseases that are hidden.
The characteristics mentioned above, if it occurs only once or twice. And follows a really exciting event It is generally not normal, but if the event has passed. But the symptoms persist and persist and cannot be guessed or controlled. This made him feel insecure, overthinking, and overthinking, resulting in more difficult daily life Because he had to worry and worry Avoiding certain activities In spite of being able to do normally Or sometimes I can't help but think negatively Go first in spite of That the event has not actually happened If it has been this way for a while, it will be called "panic". If you don't want to be a panic, you have to learn to reduce anxiety levels. And for the techniques to reduce anxiety Each person often has a different method. Skip the "don't stress" advice, "don't think too much," "let it go, why hold it?"
How to reduce anxiety With CBT psychotherapy
Techniques to reduce anxiety CBT (Cognitive Behavioral Therapy) is one of the standard treatment guidelines used by psychiatrists. Consultation with service providers In view of CBT, there are three variables. That makes the stress response different. With all three of these comprising.
- Sensation (feeling) fine feeling. Have you ever felt in a time that was very sad or very angry? Want to shout out Most people tend to solve problems immediately by suppressing their feelings. (Suppression) may be because of embarrassment or because of the social context. This technique "can be done, but not often" because of suppression of emotions inside. Will cause a mass of stress to build up in the mind Enough to keep accumulating Finally, it may cause an explosion of intense emotion. Panic Or become depressed
- Thinking / Thinking Process (Cognition) Adjusting thoughts or thinking processes people tend to think that Positive Thinking It is often advisable to practice positive thinking and be fine. Or having to think positively will bring positive energy into your life. In fact, in an emergency or danger It is very difficult to think positively. Positive thoughts tend to come in a more stable and secure state, so in stressful situations, it's not necessary to think positively. Just think in the middle, be conscious, try to filter out negative thoughts. Just this is enough.
- Behavior (Behavior) behavior adjustment is a point that people overlook. It's something you don't want to do. When people are stressed, they waste time for days. To sit to adjust the thoughts or to adjust the mood to be positive. Or it takes some people weeks, months, or even years until they can come to terms with one or the other. Suffering is so expensive in the concept of behavioral adjustment. We believe that the activities we do and the environment in which we live It will have a huge impact on our emotions and thoughts,
so if you are experiencing distress or stress on a particular issue and want it to pass quickly. Need to adjust activities Make serious adjustments to your daily lifestyle, for example if you know you are receiving information about COVID-19.Too much to cause fear and stress, you must try not to repeat the same. Reduce the frequency of news consumption but continue to look for new activities. That has never been done before. Let's try to replace the old behavior and the anxiety will gradually subside, helping the heart to return.
Tired of being lazy, don't want to do anything. What should I do?
By the nature of the distressed person will feel that he has little energy, does not want to do anything, wants to stay silent. I do not want to change anything. Discourage here can be solved by having to reduce or cut the goals in mind smaller. It is a simple example from the previously considered running for exercise, some 45 minutes later, it was a fine goal just 10 minutes before making a new targeted small. Just motivate you to start doing it, and once you have successfully completed the first step, you will start to feel good at at least what can be achieved. In which you must be careful not to compare with the former target or the target of others In terms of behavioral adaptation, if supported by friends and family will also make behavior adjustment more successful, more enjoyable, and faster relief from suffering.
