It’s easier said than done – how to deal with the anxiety and panic caused by the COVID-XNUMX pandemic
Zhang Hua Meiying
Eight years ago, because of my husband’s work, he was moving away from Texas, where he lived for nearly XNUMX years, to Chicago. I was excited and looking forward, but also nervous and busy.On the surface it is dealing with things, happy to say goodbye to the church and friends, but deep in my heart I feel scared and overwhelmed.
In Chicago for eight years, my husband had no pressure to go to work. My son got married five years ago, and my youngest son moved from Houston to work in the capital of Washington. I became a trapeze and my father-in-law also suffered from elderly dementia. After passing away last year, the relationship between husband and wife was also damaged.
Since the epidemic situation has changed in the past five months, we have gradually become accustomed to some lifestyles over time, such as six feet away, wearing masks, washing hands frequently, and going out less frequently.However, the recent epidemic has intensified tensions, and the fear and anxiety have reappeared.
In addition to the political and economic turmoil brought about by the epidemic, as well as the black movement, every family is adapting to working at home and taking care of their children. Teenagers are online all day long. They are prone to quarrels and conflicts with their parents. Grandparents are also uncomfortable with their parents. In the way of discipline, husbands and wives inadvertently quarrel about the locks of life.If you don’t know or are unwilling to face this kind of self-temper and getting along with other people, you will end up with domestic violence and divorce in the long run.
The epidemic brings benefits
• Collective trauma-everyone in the same boat-reassessment of mental illness caused by psychological stress.
• People are also more willing to accept and admit that they have psychological problems.
• Reduce your own shame and judge others less.
In a challenging and stressful period, we try to use cognitive behavioral therapy to help us reduce stress, and we also use practice to increase our resilience and perseverance.
In expressing our emotions, we need to have social activities and have intimate friends who are willing to listen.
Starting from action, we must treat our bodies well, have a regular life and rest, pay attention to diet, exercise, and sleep, so as to enhance immunity and enhance the chances of recovery from illness.
Here are some examples of positive thinking:
• Although the epidemic is severe, I can go out less and wear a mask.
• There are many people who get sick, but the death rate is less than 3%. If I have a healthy body, I won't die even if I get sick.
• This epidemic will end.
The following is to turn negative thoughts into positive and energetic thoughts:
• It's so uncomfortable to stay at home every day! — It's a rare opportunity to spend more time with your family.
• Can't buy toilet paper/meat/sterilization-stores are open, there will always be stores in stock.
• I am afraid that I will get sick! — I want to take care of my body and strengthen my immunity.
• The school will not be open, can't stand it! — Take the opportunity to supplement the teachings of the Bible to the children.
• The epidemic situation is getting worse, what should I do? — It will always get better, and the results of vaccine research and development will come out!
The most effective way is to cultivate a calm/focused mood. Start by not reading the news frequently, do deep breathing exercises, have a time for someone to meditate alone, write a diary indoors, pray for gratitude, count grace, and try to get in touch. Nature, walking, basking in the sun.
After you get your mood up, you can help those in need, listen attentively, communicate effectively with your close family and friends, forgive yourself and others, and share the magical love.
"Taking care of yourself" is like a selfish and unbiblical behavior. However, in the case of an epidemic, we need to pay special attention to our own needs. Start with self-awareness and self-knowledge, adjust and relieve anxiety in the heart, and try to change things. Accept your own imperfections, learn to do everything with a focused attitude.