How do you keep a good mood when everything around you is stressful?

The news feeds of the last month increasingly resemble reports from the front and bear little resemblance to peacetime chronicles. The coronavirus infection that has spread around the world has hit all spheres of life. Panic attacks, crises, pessimistic forecasts for the future – in such an environment it is quite difficult to keep composure and calm. But it is spring outside, and at this time we usually feel a burst of energy. Together with Natalia Rivkina, an expert and head of the Clinic of Psychiatry and Psychotherapy at the European Medical Center, we will find out how to keep the spring mood and not give in to the general panic (and what to do if you are already uncomfortable).

What is happening in the world?

Falling demand and oil prices, the failure of OPEC and Russia’s negotiations, and the consequent fall in stock markets and the exchange rate – all of this could not but have a negative impact on the Russian economy. The unceasing discussions between opponents and supporters of the amendments to the Constitution of the Russian Federation further increase public anxiety and concern. And all these events are unfolding against the backdrop of a coronavirus infection recognized by the World Health Organization as a pandemic. All these news negatively affect the psycho-emotional state of a person, causing stress.

How to survive stress?

Distress is a normal reaction of the human body to irritation. Perceived and experienced such a state is purely individual. Someone believes that it is enough just not to think about the source of stress, and the reaction to stress will pass as if it never happened. Someone is too focused on the problem, while forgetting that it is necessary to look for ways to solve it. The important thing is the following: no matter how you treat situations, remember that total ignoring of stressful manifestations is likely to lead to emotional burnout. In such a case, it is very difficult to find resources for recovery.

How to realize that you are trapped in distress?

If you note in yourself signs of constant anxiety, feelings of fear, decreased concentration, sleep disturbance, then most likely you have not escaped the negative reaction to stress. Here are some simple but effective tips that will help you cope with the manifestations of overstress.

Understand what exactly you are worried about

It is very important to understand what exactly you are afraid of: in relation to the current situation, someone is afraid of getting sick, someone is more worried about loved ones, and someone does not give rest to the dollar rate and the state of savings. Ask yourself the question: “Can I influence this?”. If the answer is yes, then take steps to improve the situation and you will succeed! If the answer is no, take the situation for granted and try to find the positive aspects of it. Forced to stay home under quarantine because of a coronavirus? It’s a great excuse to learn new cooking recipes and develop the ever-so-useful habit of washing your hands.

Find and eliminate your anxiety trigger

If you’re stressed by the news that arrives on your smartphone every minute, turn off notifications. Also, try not to be distracted by gadgets while you are minding your business. And here’s the good news from us – watching a TV series also counts as an occupation, so in isolation, everyone is a busy person.

Don’t forget about physical activity

This should be rationed to suit your individual needs. You can always find time for exercise, stretching or squats. In combination with breathing exercises, a positive effect is guaranteed.

Pay special attention to family and friends

First of all, do not forget about communication, do not close yourself off from loved ones. With them you can share concerns and fears – they are more than anyone else can understand you. It has been found that people who limit communication with family and friends, aggravate the situation, and it is more difficult for them to cope with the manifestations of stress. If your loved ones are close to you, it is a good reason to organize family rituals. For example, spend an hour every night after dinner playing a board game or watching and discussing a movie. If your loved ones are far away, contact them by phone, Skype, FaceTime. The main thing – do not lose contact and always be in touch.

Always remember about children

Children often react acutely to many events, and their symptoms- manifestations belong to different registers: sleep disorders, mood swings, emotional outbursts. Adults, in turn, should remember the fragile child psyche and minimize the impact of their stressful state on the younger generation.

Consult a specialist

If you feel that you yourself can not get out of a prolonged stressful state, it is necessary to seek help from professionals. Experienced doctors who know how to diagnose psycho-emotional disorders in the early stages will tell you whether you should worry. In addition, the possible online format of consultations with specialists greatly simplifies doctor-patient communication.

Do not neglect these simple but effective tips. Always remember that every event is neutral and your mood depends on which way you turn it.