Interview with Rubén Monreal: how to deal with the coronavirus

The coronavirus crisis has brought about a great change in the lives of millions of people, and this implies that the problems extend to when it comes to adapting to this new situation and the negative effects it produces on health, the economy and the ability to motion.

To know the psychological keys to face the situation, this time we spoke with Rubén Monreal, psychologist.

• Related article: "Types of Anxiety Disorders and their characteristics"

Psychological keys to face the coronavirus: interview with Rubén Monreal

Rubén Monreal is a psychologist specialized in Acceptance and Commitment Therapy and Compassion Therapy. In this interview, he gives some of the keys to knowing how to manage the problems associated with the coronavirus pandemic.

What are the forms of discomfort that are most frequent during the coronavirus crisis?

We can feel apathetic, with little desire to do things, even when it comes to things that are good for us, such as playing sports or eating a balanced diet.

In fact, it is possible that at some point in this period of forcibly staying at home, we all go through moments of sadness to a greater or lesser extent.

We can also sometimes feel stressed both directly and indirectly due to the news that we read and that comes to us both on television and through the networks, so the fact of being confined does not help too much to be exposed to news that is largely predictive, vague and imprecise about what is happening or what is going to happen happen.

Let's say that the body knows it's stressed, and the constant bombardment of negative information in the form of prolongations of states of alarm and number of deaths, contributes to feeling more stressed.

Regarding this topic, not knowing what will happen in the future, the uncertainty that we can feel with our jobs, with how things will be and how this health crisis can affect us, we can come to feel concern and anxiety.

Given the anxiety produced by confinement, what habits is it good to adopt?

Precisely, in the face of anxiety, it would be good to take action towards those things that generate positive experiences, promoting activities that keep us with the mind in the present and making the effort precisely to feel present, involving as many senses as possible in the activities that we decide to carry out cape.

For example, if we establish a routine of 20 minutes of physical training a day, it can be great to try to be fully attentive to the exercise during that time, observing, listening, feeling the sensations of our body to the do it.

I would prioritize activities such as sports, cooking new things, creating something with my hands, writing about topics that interest me or in a journal, reading, walking and meditating. Although surely there are many more activities where we can involve our senses and be present in it!

And in the face of low mood and depressive symptoms?

I would follow the same approach proposed above, realizing if possible that these low moods and the depressive symptoms They are just that, states and symptoms. Neither of them is persistent over time.

Thus, I would opt for the acceptance of things as oneself is, and of these emotions as something natural and that, like waves in the sea, they come and go whether we want to feel them or not.

That is why I would continue to be active and stimulate creativity with whatever we feel like doing, in such a way that we are guided by actions and not by emotions.

And in the field of thoughts, the same, taking action despite perceiving negative thoughts at various times of the day.

And given the confinement measures at home, what do you recommend to improve the climate of coexistence and make it a more bearable experience?

The most important thing from my point of view is that personal spaces are respected and that they leave allowing each person to dispose of them even in a way as subtle as non-interruption constant.

On the other hand, having personal space would be convenient, in people who may be lucky enough to be spending the day. confinement accompanied, playing a game together, activities that add up and make you enjoy such as watching a movie or playing common games.

It could also be helping to make a new food recipe, meditating or training together among many other options that are sure to come up.

In what cases is it necessary to turn to a psychologist?

When you really feel like emotions and thoughts are taking control of your decisions and you really feel like you can't control it. There it would be necessary to resort to an external person who allows us to realize what is happening to us and helps us manage it in another way. Both for our own good and for the good of the people around us.

As a psychologist, how have you adapted to the global pandemic crisis, and what are the objectives that you have set to help people during these weeks?

The adaptation has been good. Personally, I have tried to respect the hours of rest as much as possible by sleeping a maximum of 8 hours a day, sleeping when there is no sun and trying to wake up when the sun rises again the next day, a way of respecting sleep cycles to promote less stress in the body.

On the other hand, I try to eat a diet six out of seven days a week based on vegetables, legumes, eggs, fruit and fish, with a treat in between such as dark chocolate or coffee.

If you ask me what happens that day that I don't fulfill it, let's say that it is reserved for something less usual like a pizza, empanadas or other similar dishes, although with control and without stopping eating fruits or vegetables too!

As for sports, every day I do something, combining calisthenics with the ballistic movement of weights and easy jogging through the corridors of the apartment where I am.

Finally, regarding the objectives, I have proposed to reach and contact more with the followers of social networks through videos and images about how to deal with COVID19 and I am taking advantage of it precisely to do it with greater creativity, now that I feel that I have more time to devote attention to that.