Emotional self-care is extremely important in a time of crisis like this. It is the best time to make emotions our best allies, and thus be able to move with serenity and balance in such a complex reality.
Written and verified by the psychologist GetPersonalGrowth.
Last update: 15 November 2021
Each of us tries to face this moment in the best possible way. We do not all share the same reality, the same means or the same help network. For this reason, it is essential to learn to develop certain psychological skills that make it possible to better manage aspects such as confinement and uncertainty. In this sense, some emotional self-care measures during the Coronavirus pandemic may be useful.
We are surrounded by animated messages with the best of intentions that invite us to stick together and think about one goal. However, we are well aware that this situation is very difficult from a psychological point of view for a large part of the population. Loneliness, anxiety, the pain of loss, relationship problems and even fear can dwell within the walls of a house.
In some cases, maintaining healthy habits, playing sports or video calling family and friends is not enough. Something is always missing. It feels a bit like an emotional roller coaster. At times we feel psychologically strong and then fall into disappointment and even the desire to cry. But all of this, in a sense, is perfectly normal.
Well, the important thing is not to hang on to negative emotions for too long. These emotional realities should be seen as passing clouds: sensations to be observed, welcomed and let go in order to return to that light that allows us to see what surrounds us with clarity and inner calm. So let's learn some strategies to improve our emotional self-care during the pandemic.
Emotional self-care strategies during the pandemic
Daniel Goleman, in his famous book Emotional Intelligence, states that we are often confused about the need to control our emotions. Emotions are part of our life and the term "control" is by no means synonymous with blocking or denial.
Rather, it is a question of modulating, of reducing the disruptive effect that some emotions can have, without giving up on understanding their message and adaptive purpose. For example, if we feel frustrated and even angry about staying in the house for a long time, it is completely useless to deny or try to suppress that state of mind.
It is simply a matter of channeling it, find an activity that allows you to "release the emotion". Emotional self-healing during the pandemic requires a constant commitment to oneself. Below are the guidelines to start applying it.
Regulate mood throughout the day
There is no more paradoxical reality than forced confinement. More than anxiety, uncertainty reigns. And when this sensation occurs, the mind is pervaded by a thousand doubts: how long will it last? What can happen in the event of an infection? What if someone in the family gets infected? What will happen in a week? ...
Almost without realizing it, these persistent doubts end up adding to the emotional malaise. You enter a state of hypervigilance and everything seems to be more complicated and difficult. During the day it is extremely important to be aware of one's moods and dominant emotions. It is essential to give them a name. Implementing this type of control increases decision-making power.
Emotional self-care during the pandemic: accepting your emotions, allowing yourself what you need
Acceptance is one of the main keys to emotional self-healing during the Coronavirus pandemic. But what exactly does that mean? It consists in not ignoring any thought, feeling or emotion. It is completely normal to be worried, anxious and even bewildered in some cases.
After all, each of us faces this situation differently and sometimes we may even be surprised by the positivity of some and that relaxed and even festive view of current reality that many others adopt.
We face it as we can and as we know. Sometimes humor is a great defense mechanism. It is just a matter of accepting the point of view of others and your own inner reality.
Once emotions are monitored and identified, you need to indulge in what you need. Anxiety must be managed. You can focus on the present moment through a conversation with your loved one or an activity that gives you peace of mind.
Frustration, restlessness and anxiety need a channel of expression. While sadness finds refuge in calm, in the universe of books and in the balance of music.
Who do you want to be in this crisis? Use your emotions in your favor
Believe it or not, we all have a role to play in this crisis. We are all protagonists in this emergency scenario and we must all be responsible. One of the key aspects of emotional self-healing lies in having a clear understanding of how to react.
We can choose to turn into people who get carried away by irrational thoughts and panic. People who engage in compulsive shopping or who let themselves be overwhelmed by emotions such as anger and irritation, making coexistence with the family more difficult. These are certainly not the most desirable conditions.
In us reside all the resources and the potential to be exceptional, to act with balance, serenity and confidence, so as to face these days more calmly. We meditate, we rationalize thoughts. We identify stressors, situations that increase worries. Let's focus on the present moment, let's avoid anticipating.
Focus on what you can keep under control
COVID-19 is, in fact, an unknown enemy. Dealing with something new always generates anxiety and restlessness. For this reason, another key aspect of emotional self-healing during the Coronavirus pandemic is focusing on what can be controlled.
In this sense, it is useful to take a pen and paper and divide a sheet into two columns. In one we will write everything we can control in this situation (protective measures against contagion, taking care of loved ones, taking care of one's physical and emotional health, adopting strategies to get better, etc.).
In the other column we will write everything that is beyond our control, for example knowing the duration of the crisis. At the end of this exercise, let's take a moment to reflect to understand that, all in all, we are in control of very important aspects. Factors that can give us calm in the way we face the present. We do not stop dealing with the universe of emotions, indispensable and primordial.
