Psychiatrists suggest ways to reduce stress during the "COVID-19" epidemic to prevent both mental and physical illness
In the midst of the COVID- 19 situation , both doctors, nurses, healthcare professionals, patients and the public all experience stress and anxiety. Come and see for a moment that How can we help each other cope, take care of the mind and go through this crisis together?
How to properly manage stress to cope with COVID-19 that psychiatrists would like to recommend.
Female Dr. Apisamai Srirangsan, Director of Mental Health Center Bangkok Hospital It says that stress is a natural mechanism by which humans prepare, plan, and deal effectively with situations. Because we will be striving for knowledge Find information to make decisions To have planning and preparation Cope with the epidemic that occurs
Notice your symptoms in the COVID-19 situation , the CDC recommends observing your symptoms. Whether there are any of the following, such as mood swings, fear, stress, anxiety, easily irritability, insomnia or sleeplessness, chronic persistent nightmares Eating disorders Some people can't eat. Some people eat very wrong. Feeling less energetic, not refreshed, lethargic, bored. Don't want to do anything Poor concentration, forgetfulness, forgetfulness, impaired work, loss of judgment Patients with physical disease such as diabetes , high blood pressure , kidney disease, heart disease.During this stage, symptoms may fluctuate, such as abdominal pain, headache, body pain, or a rash. Panic, etc. They start to feel frustrated, hopeless, feel worthless, do not want to live, etc. Many people do not realize that they are experiencing emotional disorders. When not knowing it was not handled properly. Until it may affect work efficiency Have relationship problems Both personally and with colleagues Accumulated stress can also easily lead to wrong decisions, leading to a plunge in life.
The four main causes of patients coming to a psychiatrist state that COVID- 19 causes stress are:
Fear of infection Because I'm not sure where it's safe Anywhere that can spread the infection. Feeling paranoid of those around him Or even a normal looking person can become asymptomatic and transmitted.
Daily changing situations Have more people infected Government policies adjust according to the situation almost every day. Today may go to work normally. The next day the office may be closed.
Career concerns Some people were suspended or the workplace had to shut down.
The main thing that causes so much stress is that there is no way of knowing how long the situation will last. How long will the economic impact last? Although many people cooperate with the Social Distancing policy or strictly adhere to government reports, the outbreak may not end in the near term.
Mental health patients who already have symptoms What should I do?
In patients with existing mental health problems, symptoms can worsen. Before the COVID-19 crisis , many people were in stress. The World Health Organization reported at the beginning of 2020 that around 264 million people around the world suffer from depression. In 2018, there was also an anxiety disorder. In the United States, anxiety cases are reported by the Anxiety and Depression Association of America in 18.1% of the population, or about 40 million people.
When the Covid-19 Crisis These patients may have relapse or worsen even after regular treatment. Therefore, if you or someone close to you are among the sick or suspected to be ill Should see a psychiatrist for proper evaluation and treatment. Or if you have an appointment, you should not stop seeing a doctor Because it could lead to severe symptoms And can be dangerous
How to understand the COVID-19 epidemic
Does not make the situation worse In this situation, stress can arise. But stress can cause a desperate depression. Unusual emotions give us the opportunity to make reckless decisions, the advice is to support them through daily situations.
Follow the news as necessary. Checking the news once a day is enough. Choose to receive news from a reliable news source. Reduce social media addiction Beware of fake news
Strictly follow the instructions from the Ministry of Public Health. Wear a mask, wash your hands often, etc.
Check your physical and mental symptoms And my own emotions consistently To monitor for depression symptoms
Live a normal and rewarding life Even in unusual situations We also need to live a normal life and do not focus on the news until we are sick both mentally and physically.
Techniques for a normal life ( Healthy Routine) consists of
- Eat normally, cook simple foods such as cooking rice, fried eggs, etc.
- Sleep normal, getting enough sleep is a good immune system. It can protect against viruses and depression
- connect with people. Even if you can't meet friends and people like before But can also connect Can talk and discuss Using technology to connect with each other.
- Find activities to keep free. Even at Work From Home, act as usual, wake up early, take a shower, get dressed, or exercise on YouTube instead of going to the gym.
- Do your interests and favorite hobbies. Learn new things, exercise.The brain uses creativity and imagination. Do activities in tight situations, for example, try drawing pictures with as many tools as available. Baking or simple cooking Listen to music, etc.
- Practice to adjust your attitude, do not panic, do not worry too much. Using the Cognitive Behavioral Therapy (CBT) principle, every time there is a bad feeling. Happen to be conscious Try spending five minutes a day reviewing your thoughts, feelings, or physical responses. Or if in doubt, ask those around you and those close to it
- when you recognize your negative feelings. Don't try to be positive. By being on the basis of truth in the neutral (Neutral) is both negative and positive. When I feel it, I just know that it is a feeling. No need to fret and repeat. Admit that mistakes Failure is inevitable. Mindfulness slows it down. Slow down your life a bit, for example, while eating, don't watch the news, don't talk about COVID-19. Take a short time to feel the taste, rest your thoughts for 10 seconds, and try practicing to focus on the present moment. That was when Mind was treated. Take A Break stopped both negative and positive thoughts. This technique is called Mindfulness. You can practice it a little every day when you can think of it when Mind has been resting and recharging periodically. Will have the strength to go out to fight difficult situations. New.
Sharing is Caring. Although they are separated according to the Social Distancing Policy, they do not have to be separated. Can call each other or VDO Call to see each other.
We all suffer. Getting some space that can be drained Exchange, share (Sharing) is an important weapon. To talk and empathize with each other Even though you don't know each other Is a remedy that gives hope And join the fight together to give the best support during the COVID-19 crisis.
