- 1 nobody needs permanent messages
- 2 Social media in moderation
- 3 Create a fixed daily structure
- 4 Physical exercise - sport, gymnastics, yoga
- 5 Relaxation Techniques and Meditation
- 6 Practicing Mindfulness
- 7 Tinker, tinker, tinker
- 8 Journaling/ Expressive Writing
- 9 Helping Others
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We are all in a state of emergency worldwide. Unfortunately, the Covid-19 pandemic is not over yet and every day we hear in the news how things could get worse after all. Quarantine, no contact, curfew - all no reason to be happy and relaxed. On the contrary. Many people feel uncomfortable and experience inner turmoil and even real fear. In most cases, this leads to the uncomfortable feeling of living in uncertainty every day and losing control.
Learning to avoid and minimize panic and corona fear
The risk of contracting the virus yourself or not being able to help your loved ones in a life-threatening situation can often lead to negative thoughts or even stressful, irrational fear reactions. Some experts are already calling it corona fear. But getting into this fear makes absolutely no sense and doesn't help in the slightest.
What we actually need at the moment is acceptance and adaptation as well as solidarity and confidence. Below you will find our 9 tips against corona fear. In addition to complying with protective measures, such as washing your hands properly and wearing a face mask, these also help you to protect your mental he alth.
1 nobody needs permanent messages
Being well informed doesn't mean following all the news and forums all the time. By intensively repeating images and negative statements, you can very quickly find yourself under even greater stress and feeling overwhelmed. Instead, minimize the news to just one broadcast per day. Of course, this also applies to any YouTube channel that deals with the latest news.
2 Social media in moderation
Do not use social media and new communication technologies to stress yourself, but rather to maintain your most important social contacts at the moment. Talk to these people more often who are good for you, who are positive and level-headed. Avoid lengthy conversations with people who are reacting anxiously and negatively at the moment, because that could favor your fear of corona.
3 Create a fixed daily structure
Especially if you are not used to working from home, you should ensure a regular daily routine. In this way you give yourself a feeling of security. With more order, you also create more inner stability, which helps against annoying brooding and reduces stress. If possible, get up even a little earlier and reserve at least 30 minutes in the morning just for yourself. A pleasant morning ritual would be the best way to get your day off to a good start.
4 Physical exercise - sport, gymnastics, yoga
Exercise is one of the most effective and fastest measures against stress and in this case against corona anxiety. Doing workouts, gymnastics, or yoga at home not only gets your circulation going, but also helps the mind clear the uncomfortable thoughts and relax. At the same time, your brain is enriched with more oxygen, giving you a fresh dose of energy. The cortisol level is sustainably reduced and happiness hormones such as serotonin and dopamine are released in the body. All in one - a good thing that will help you immediately.
5 Relaxation Techniques and Meditation
Relaxation is just as important and helpful. You can exercise this in different ways. Autogenic training, progressive muscle relaxation, and meditation are some of the best techniques to learn and use as often as possible. Follow the guides you can find on well-reputed, specialized websites, or help yourself meditate with the right meditation music on YouTube.
6 Practicing Mindfulness
If you've never tried mindfulness before, it might be a lot easier to start by watching some videos or attending online workshops. There are really great mindfulness trainers who are experts in this area and also give lots of exercises and tips online for free. One of our favorite trainers is Peter Beer, who always manages to transport us to the here and now through his helpful guidance and positive attitude towards life.
Extra tip: A simple and very effective mindfulness exercise is this "5-4-3-2-1" - method according to Yvonne Dolan. There are a few variations on this and you can make your own out of it too.
7 Tinker, tinker, tinker
Perform your own occupational therapy at home, so to speak. Corona time can very well also be handicraft time. A blessing in disguise is the fact that it is not only a state of emergency, but also the pre-Easter period. You have just the right opportunity to let off steam creatively and to implement great craft projects for Easter.
8 Journaling/ Expressive Writing
In times of social isolation you can also help yourself with so-called expressive writing or journaling. It is an effective method that relieves stress, organizes thoughts and at the same time strengthens the immune system. Why don't you try these out as one of the measures against the corona fear.
9 Helping Others
If you focus too much on yourself, it can also have a negative effect in the long run. Especially now you can easily tend to worry too much about your own he alth condition and in this way increase the inner restlessness and anxiety. Whereas the solidarity and support of others can work wonders in many cases. You feel much better right away, because good deeds and thoughts put you in a more positive mood. The gratitude that you get from your counterpart gives you additional strength and confidence. This way you are much better equipped against the fear of corona. A great way to do this is, for example, to do shopping and other errands for elderly neighbors or to get involved in various volunteer initiatives.
You can find even more important tips for your mental he alth on the website of DGPPN (German Society for Psychiatry and Psychotherapy, Psychosomatic Medicine and Neurology).
Stay he althy and confident! We will get through the crisis together.
Instead of brooding, just try…
… or constantly watching negative news and reading posts
… become more relaxed through pleasant activities!
Reading an interesting, positive book and eating fresh fruit
Listening to relaxing music and cuddling with the cat
No one should feel alone and abandoned in this special phase!