10 keys to manage your emotions in times of Covid-19
The health crisis leaves a collateral effect: an increase in cases of anxiety and depression.
Since the beginning of the year, our societies have been immersed in an unexpected Black Swan. The crisis generated by COVID-19 has crossed borders, and we are not only in a strong health crisis but also in a delicate moment for the psychological health of many people.
Psychologists, in this strange time, have the mission to offer tools and emotional support to people who are suffering, in one way or another, the consequences of this situation. That is why I have proposed to detail some keys (we can call them basic tools) to better cope with the emotional pressure.
Strategies and Tools for Emotional Management during the Global Health Crisis
The Covid-19 pandemic, despite its many negative consequences, can be a moment of reflection that allows us to regain control of our psyche and, at the same time, helps us to learn certain keys to emotional management that we can apply in any context of life.
Let's learn about these keys to manage our emotions in times of pandemic and uncertainty. in times of pandemic and uncertainty.
1. Observe your emotions
Identify them, accept them and name them. It is normal to feel worried and experience anguish and even disbelief at some point.
2. Focus your energy and create a new routine.
Plan all the actions you are going to do during the day to get organized. You may find it helpful to create a daily schedule that includes work, household chores and leisure time. Create a great day at home. From the time you get up to the time you go to bed, what would your ideal day look like? Try to fulfill it by being flexible with yourself and with others.
3. Take care of your habits
There are some basic ones that are important to follow:
- Sleep (7-8 hours)
- Healthy eating
- Exercise (30 minutes/day)
- Balance between work and leisure
With confinement, it is common for many people to neglect some of these healthy habits. Make it a point to keep these four essential habits in mind and, as much as possible, not to forget their importance.
4. Know your own signs of stress, anger, sadness or irritation.
Check your mood during the day. Analyze yourself to discover the state of your mind and the emotions that control you. Ask yourself: How do I feel? What emotion is behind it? What can I do to change things? And try to keep track so that you know the triggers and can manage the emotion.
5. Have a positive mindset
Be aware of how you talk to yourself. Speak to yourself with gentleness and appreciation. Put out of your mind "you are a disaster" and change it to "how well I am doing, I feel motivated to keep improving".
6. Manage your expectations
Towards yourself and others. Focus on what you can control. Try to develop a new normal for this situation.
7. Write an emotional diary at the end of the day
We recommend the DAS technique:
- What have I Enjoyed?
- What am I Grateful for?
- What am I Satisfied about today?
8. Manage uncertainty by being in the present moment. Try meditation or mindfulness.
The following apps can help you: Calm, Headspace and Waking up. Try to do a guided meditation before going to sleep, you will see how good you feel when you finish.
9. Limit (over)information
Contrast information through reliable sources, and limit news to once a day.
10. Create support systems and maintain positive relationships
Invest time in your relationships and unburden yourself. Listen to your loved ones and feel heard. If you think you need help, go to a professional.
Do you need emotional support?
It is normal that in these uncertain times you may experience negative feelings, such as anxiety, stress or sadness.
My name is Beatriz Gil BóvedaI am a psychologist and I am here to listen to you and work with you in everything that worries you. You can access my professional profile and contact me through this link. I attend both in my office in Paseo de Gràcia in Barcelona, as well as online.
(Updated at Mar 28 / 2023)