4 keys to overcome discouragement in times of coronavirus

In times of crisis such as the coronavirus, it is relatively common to suffer discouragement.

Many times, it is not even possible to identify a concrete cause of this feeling; Simply, the series of intertwined problems that have arisen due to the pandemic leads some people to a state of mind marked by hopelessness and the inability to actively participate in what surrounds us.

In this article we will see some key ideas to keep discouragement at bay in this coronavirus crisis, from tips to apply in our lives.

• Related article: "The 6 types of mood disorders"

Possible causes of discouragement during the times of COVID-19

These are the different factors that come into play in the times of the coronavirus and that can lead people to develop discouragement.

1. psychological grief

One of the most painful aspects of the context of the coronavirus pandemic is the high number of deaths that many countries have suffered. This is not only a reflection of a health collapse: it also indicates that the number of people going through a process of psychological grief has skyrocketed.

Psychological grief is an emotional disturbance that arises from the feeling of loss, that is, when we lose something or someone that is very important to us. Above all, it occurs after the death of friends, relatives and pets.

The psychological duel It can cause the mental state of the person who suffers it to be constantly fixed in the anguish that this loss generates.; everything that could have been done and was not done, what will not be experienced again due to the absence of the person we miss, etc. The result is a feeling of emotional fatigue and not wanting to do anything, since all the energies are focused on getting used to this new reality in which the missing family member, friend or object no longer this.

2. Work stress

The COVID-19 crisis goes hand in hand with a major economic crisis, due to the implementation of the state of alarm (and in some cases, due to the need to work at forced marches, in the case of health personnel). There are those who find it necessary to desperately seek alternative ways of income, or to work more to compensate for the money that stops coming in. In the case of salaried workers, there is also the risk of being left without a job due to decisions that are beyond one's own reach.

One of the most direct consequences of all this is stress. People who go through situations like this are almost always on alert, since what happens during these months can have long-term implications on your employment status or directly on your quality of employment. life.

• You may be interested in: "Work stress: causes, and how to combat it"

3. Social isolation

This is a phenomenon that can especially affect people who are more extroverted and given to socializing: due to the limitations applied to prevent the risk of contagion, many people who barely conceived their leisure time without the company of friends or without meeting new people are caught up in a lifestyle that is much more "home".

There are people for whom video calls are not enough when it comes to sharing pleasant moments with someone. For this reason, in some cases boredom predominates as they do not have references or experience when it comes to enjoy a variety of hobbies or stimulating projects that can be done at home or on the go alone.

4. Empathy with those who suffer

Seeing others go through complicated situations also causes significant psychological exhaustion; anxiety and depressive-like symptoms can become contagious.

How to overcome low mood?

Follow these tips to learn how to overcome the discouragement caused by the pandemic context; To do this, you must introduce small changes in your day to day so that they become new emotional management habits.

1. Practice Mindfulness

Mindfulness is a very powerful tool for managing emotions.. It allows us to get rid of obsessive thoughts that keep us constantly anguished, and offers the possibility to adopt a more constructive mentality, based not on what has happened to us but on what we can do from now. That is why many teams of psychologists incorporate these Mindfulness exercises into our intervention services for patients and groups.

• You may be interested in: "What is Mindfulness? The 7 answers to your questions"

2. Accept the discomfort

Trying to show that the discomfort and anguish generated by the pandemic does not exist is a mistake. This leads us to always be on guard in case some stressful thought appears in our consciousness, which makes it more likely to happen. Instead of trying to "block" thoughts, we must assume that they will appear, but that we should not give them extra importance. It is better to direct our attention to other things.

3. give yourself time

It is necessary not to rush; psychological discomfort it takes time to give rise to a recovery of emotional balance. Pretending otherwise is putting obstacles to oneself.

4. take care of yourself physically

Eat well and get enough rest. If your body is not in good condition, that psychological predisposition to feel interested in the things that surround you will not reappear, to excite yourself with new facets of reality. Pay attention that what you eat is healthy and make sure you follow a sleep schedule in which you get enough and regular sleep.

Are you looking for psychological support?

If you are interested in having the help of professional psychologists, please contact us. In PsychoTools We are experts in face-to-face psychological therapy (at our center in Barcelona) and online therapy (by video call), and we have also been We offer Mindfulness services, both in emotional management training processes for patients, and in training workshops for groups. In this page You will find more information about our psychology center.

Bibliographic references:

• American Psychiatric Association (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Pan American.
• Harrington R. (2005). Affective disorders. Child and Adolescent Psychiatry. 4th ed. Oxford: Blackwell Publishing.
• Kramer, Peter D. (2006). Against depression. Barcelona: Seix Barral.
• McLaughlin, K.; Behar, E.; Borkovec, T. (2005). Family history of psychological problems in generalized anxiety disorder. Journal of Clinical Psychology 64(7): 905-918.
• National Collaborating Center for Mental Health. depression. (2009). The treatment and management of depression in adults (updated edition). National Clinical Practice Guideline Number 90. London: British Psychological Society and Royal College of Psychiatrists.
• Payás Puigarnau, A. (200). Duel tasks. Grief psychotherapy from an integrative-relational model. Madrid: Paidos.