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A way to survive the coronavirus pandemic

The coronavirus pandemic is a new, unpredictable, and difficult situation for everyone, one for which we were unable to prepare. This new, threatening reality shatters our sense of security and causes anxiety. However, nature has equipped us with defense mechanisms that allow us to cope with any problem, even the most difficult ones.

What does coronavirus do to the psyche?

The feeling of anxiety in the initial phase is an adaptive response intended to protect us from a potential threat—it stimulates us to act and increases our vigilance. However, prolonged anxiety does not positively impact our functioning. Poor knowledge of the threat increases our anxiety; we lack developed coping strategies, and we gradually gather information, become accustomed to the threat, and develop such strategies from scratch. Over time, our knowledge of how to minimize the risk of coronavirus infection, protect ourselves and our loved ones increases. We know what we can do, what we can influence, and we gradually feel safer. Most of us have already passed this initial stage, and it would be ideal to accept our emotions and the current pandemic situation, at least to the extent that we personally have no control over it. This process is difficult for everyone to varying degrees and depends on many factors, both personal and external.

An important element is allowing ourselves to show emotions, accepting emotions, both difficult and pleasant ones, in ourselves and in people around us.

How to deal with anxiety?

 In order to reduce stress, it is worth limiting stimuli that could cause us additional anxiety and negative feelings, including limiting information about the virus, choosing one source of information that we trust, and not watching or reading the news in the evening, just before bed.

Let's be kind to ourselves and others, indulge in small pleasures, and consider what brings us joy – a coffee, a walk, reading a book? Many people have led very active lifestyles and react negatively to having to give up their previous activities. So let's not give up everything. Instead, let's switch to a different form of exercise: for example, we can't play football in a group, but we can exercise at home, run, or ride a bike.

To reduce stress, it's important to limit stimuli that could cause additional anxiety. For severe symptoms, psychological.

Quarantine? Isolation? Don't break up relationships, change the way they are

Let's minimize the consequences of social isolation by using the internet or phone to contact loved ones and maintain relationships with people from our current environment—school, work. Currently, a large part of social life has moved online, and we can participate in virtual cultural events, concerts, training sessions, and more. It's worth using this form of communication in the current situation; it will allow us to maintain, at least to some extent, some of our traditional pre-coronavirus activities and give us a sense of participation in social life and self-development.

A positive attitude is the key to success

We need to consider whether, amidst the overwhelming negative consequences of the pandemic, there isn't something positive: we have more time for ourselves, for our loved ones, and for things we previously forgot about. Another positive consequence of this difficult situation is an appreciation for things that previously seemed natural to us, but are now considered exceptional. Many of us miss our jobs, students miss school, we miss a walk, a meeting with a friend, things that previously seemed normal, natural, and sometimes even boring and monotonous.

Coronavirus and children

More attention and care should be focused on children and young people, who have suffered greatly in this situation. Due to their age and experience, they have less resources than adults to cope with unusual, difficult situations. They often don't understand the situation they find themselves in or the decisions they must make. Younger children read our emotions, and understanding and adapting to the situation depends on how their caregivers present and explain it.  Let's talk to our children about the difficulties we all face, and explain the situation. 

The vast majority of us, some better than others, will cope with this situation using our own resources. However, we should pay attention to those around us, those who are coping more severely with the coronavirus pandemic than we are, including social isolation, health risks, and loss of financial stability or employment. Such individuals may now be in particular need of care and support from loved ones, their surroundings, or professional help. Psychological support is one form of assistance that can help us through this difficult situation, minimize negative consequences, and aid in returning to normal functioning.

                                                                                                                     Author of the text:

Ilona Styczyńska, MA – psychologist

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