In 2020, Covid-19 broke out all over the world, and every industry was impacted greatly, and everyone’s life also changed drastically.
In addition to changes in life, the epidemic has also affected people’s physical and mental health.
Some people say that the pandemic scare is a more frightening “pandemic”?
What can we do to deal with anxiety?
Is the outbreak scare a more frightening “pandemic”?
Recently, the epidemic has rebounded in many parts of China, and the panic caused by the epidemic has also spread.
Panic and anxiety are exacerbated by hearing that someone has been quarantined or has been to a medium-high risk area.
In fact, panic, anxiety is a normal response, but improper panic will bring harm, is a more terrible “infectious disease”.
When panic strikes, the cortex tells us how to deal with it and what to do the next time we encounter such a situation.
If the cortex does not give the right instructions, the panic will intensify and incorrect behavior will occur.
Panic behavior can also affect others. Excessive hoarding, for example, or forwarding an inaccurate message can increase the level of alertness in others.
In a sense, it accelerates the spread of rumors.
Anxiety and panic show different symptoms in different individuals.
Some people have primarily somatic symptoms, such as shortness of breath or a rapid heartbeat;
Some may show primarily emotional reactions, such as worry or fear.
Since symptoms such as breathing difficulties and chest tightness caused by an acute anxiety attack are similar to Covid-19 symptoms, some people fear they have Covid-19 as soon as they develop these symptoms and go to the hospital repeatedly for check-ups.
Others may be hesitant to seek medical attention for fear of going to a health care facility to get infected with Novel Coronavirus or fear of being quarantined, delaying the best time for treatment.
The most common sleep disorder caused by the epidemic is delayed sleep phase syndrome.
Because you don’t have to get up early for work the next day, you spend the night lying in bed playing on your phone, causing your sleep rhythms to shift backwards.
What’s more, the blue light produced by your phone can suppress melatonin production, which can make it difficult to fall asleep after a few days.
Insomnia disorders are also common, especially among the elderly and those with anxiety and depression.
Difficult to fall asleep at night, sleep fragmentation, lethargy, lack of energy during the day.
How to relieve anxiety?
- Understand the cause and accept appropriate anxiety
Because human beings can not fully control the unknown diseases, so will produce a variety of negative emotions, such as anxiety, irritability, anger, fear and so on.
To embrace the “new normal” that the CoviD-19 epidemic has brought to the world, there is psychological protection alongside CoviD-19 protection.
Moderate anxiety is a normal response. Learn to embrace it.
- Selectively accept information
Try not to read information from unknown sources.
It is difficult to tell true or false news from “We Media” and “Moments”. Believing and spreading such information will only lead to panic and may even lead to legal liability.
Some people do not trust the official information, but believe the unreliable information.
To avoid cognitive distortion, believe the news released by the official media, and do not believe or spread rumors.
- Keep in touch with relatives and friends
During the epidemic period, although try to minimize going out, but can through telephone, SMS, WeChat and other ways to contact with friends and relatives.
Older people, in particular, have had limited access to their children and grandchildren, which can increase feelings of loneliness, anxiety or physical and mental illness.
- Make a contribution to the epidemic
Pay attention to what’s happening in your community and think about what you can do for the health and safety of others. Don’t worry too much.
5, a reasonable diet, moderate exercise
During the epidemic, some people may be less active and have more family meals, leading to the birth of a large number of obese patients.
Therefore, reasonable control of diet, especially for patients with hypertension and diabetes;
Try not to use alcohol or drugs to deal with anxiety;
Limit caffeine intake, which can exacerbate anxiety and irritability;
Try not to look at your phone before you go to bed at night.
- Do what you can
The uncertainty surrounding the Covid-19 outbreak will make some people feel helpless.
Choosing to do things you can control, such as reading a good book, choosing a movie you watch with your kids, cooking a nice meal for your family, and so on, can help ease anxiety.
- Don’t be afraid to seek medical help
Some elderly patients can not take the initiative to urinate and do not seek medical treatment in time, and when they go to the hospital, there has been hydronephrosis;
Some patients with cardiovascular and cerebrovascular diseases have serious disability or even death if they do not seek medical treatment in time.
It’s worth noting that the symptoms of an acute anxiety attack can be similar to those of a heart attack.
An acute anxiety attack is a sudden, intense feeling of discomfort, including a racing heart, sweating, shortness of breath, chest pain, suffocation, dizziness, nausea, a feeling of dying or going mad.
People with a history of heart disease, high blood pressure, or frequent precardiac discomfort should seek medical attention to rule out organic heart disease.