Although confinement is helping to combat the coronavirus pandemic, it is also putting the mental health of citizens at risk. During these days, psychologists repeat that confinement can increase feelings of anguish, catastrophic thoughts and even generate depressive symptoms. However, it is too early to know how the current situation is changing us: there is still not enough data and no one dares to venture what the consequences of this crisis will be on the mental health of citizens.
That's why, in times like these, the World Health Organization recommends researchers do quick reviews of the research done to date in similar situations.
Most of the studies reviewed report negative psychological effects, including symptoms of post-traumatic stress, confusion and a tendency to be more irascible after confinement. The intensity of symptoms increases in epidemics in which the quarantine is longer, if citizens fear infection, feel frustrated, bored, lack supplies, or fear economic loss.
Our brain and its complex chemistry generate various physiological changes. The racing heart, muscle tension or tremors prepare us for that physical escape, while our mind forces us, so to speak, to stay in the same place.
Daily changes to manage stress and anxiety
People fall, almost without knowing how, into the abyss of routines that little by little end up suffocating us. We automate both thoughts and activities.
We get up, have breakfast, go to work, deliver, go shopping and come home. Now, as we already know, household chores are also strict routines that are repeated day after day. If we add external pressures or personal problems to this, the state of discomfort intensifies.
This is when stress and anxiety appear, accompanied by those symptoms that we all know: headaches, insomnia, digestive problems, high or unbalanced blood pressure...
If this is your case, if you feel closely identified with these states, start putting these changes into practice today.
1. An anti-stress breakfast
It is clear that food, by itself, is not going to solve our problems. What they can achieve is an adequate internal balance.
- A nutritious breakfast fights headaches.
- Leaving the house well hydrated is essential to provide us with adequate well-being.
- It is necessary to choose foods that are well digested – something essential when we experience stressful situations.
We will look for those food options richer in vitamins and antioxidants to take care of our liver. We cannot forget that this organ, as well as the stomach, are the most affected in cases of anxiety and stress.
We can advise you:
carrot diet
- A natural carrot juice.
- An egg (we can eat it any way we like. That way, we get protein).
- Half avocado, cut into pieces, accompanied by some walnuts.
- A glass of almond milk. We cannot forget that almonds contain tryptophan and are very relaxing in case we suffer from stress and anxiety. Sprinkle this natural drink with a little cinnamon.
2. A few minutes of meditation
You can do it as soon as you get up or after finishing breakfast, when our brain is already in top shape.
While it is true that not everyone usually takes the step towards meditation, it is a worthwhile practice to manage stress and anxiety.
- Studies such as the one published in the journal Psychiatry Research explain to us that something as simple as practicing meditation for eight weeks in a row generates wonderful changes in our brain.
- We develop brain regions related to memory, self-awareness and better manage stress.
- In addition, thanks to electromagnetic tests, it has been possible to observe a greater thickness of the cerebral cortex in those areas associated with attention and emotional integration.
3. Leave home with 3 clear ideas
When the authorities allow leaving home. Please note the following:
- First idea: I am going to give my best today and feel good about everything I do.
- Second idea: I am very clear about how far I can go. If someone demands something from me that goes beyond me or that hurts me or that breaks my balance, I will set limits. For my good and for my health.
- Third idea: throughout this day, I am going to find two hours for myself. A moment to rest the mind and body.
4. If possible, take a nap
- We know that, due to our personal obligations, it is not always possible for us. However, something as simple as resting for 15 or 20 minutes allows us to oxygenate the brain, release tension, relieve stress and improve our level of attention.
- Although, yes, remember that our nap should not exceed 20 minutes.
5. Half an hour of aerobic exercise
- Choose the time of day that best fits your schedule. Just half an hour is enough. Just a few minutes in which to put on good shoes, comfortable clothes and simply go for a walk.
- With every step you take, your heart beats rhythm, oxygen reaches your brain, your metabolism regulates itself and, almost without knowing how, we see things differently. Put it into practice and you will see what good results.
6. Give yourself permission to say "NO" when you need to and "YES" when you want to.
This exercise is a little more complicated to integrate and apply on a daily basis. However, it is necessary to make it ours to improve our quality of life.
- Say "NO" to having a hard time, to allowing others to manipulate you or leave you in the background.
- Dare to say "YES" to what makes you happy, to those little everyday things that you want to do.
- Say what you think, want and need at all times so that your interior does not accumulate so many tensions and frustrations.
- Defeat your stress and anxiety day by day with determination. You deserve to have a better quality of life. And the best thing is that it depends on you! Put these simple recommendations into practice and you will notice all the benefits they bring you. If stress and anxiety continue, it is advisable that you see a specialist.
We can also recommend this CBD product for anxiety.
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PRONAPRESA
"Because prevention is better than cure"
