10 keys to manage your emotions in times of Covid-19

Since the beginning of the year, our societies have been immersed in an unexpected Black Swan. The crisis generated by Covid-19 has crossed borders, and we are not simply in a severe health crisis but also in a delicate moment for the psychological health of many people.

Psychologists and psychologists, in this strange time, have the mission of offering tools and Emotional Support to the people who are suffering, in one way or another, the consequences of this situation. That is why I have proposed to detail some keys (we can call them basic tools) to be able to better cope with emotional pressure.

• It may interest you: "Interview with Beatriz Gil Bóveda: online therapy in times of COVID-19"

Strategies and tools for emotional management during the global health crisis

The Covid-19 pandemic, despite its multiple negative consequences, can be a moment of reflection that allows us to resume the control of our psyche and, at the same time, help us learn certain emotional management keys that we can apply in any context of life.

Let's find out below what these keys are to manage our emotions in times of pandemic and uncertainty.

1. watch your emotions

Identify them, accept them and name them. It is normal to feel worried and experience distress and even disbelief at some point.

2. Focus your energy and create a new routine

Plan all the actions that you are going to do during the day to organize yourself. It may be helpful to create a daily schedule that includes work, chores, and leisure time. Create a great day at home. From the time you get up to the time you go to bed, what would your ideal day be like? Try to fulfill it by being flexible with yourself and with others.

3. Take care of your habits

There are some basics that it is important that you follow:

• Sleep (7-8 hours)
• Healthy nutrition
• Exercise (30 minutes/day)
• Balance between work and leisure

With confinement, it is common for many people to neglect some of these healthy habits. Make it a point to keep these four essential habits in mind and, as much as possible, not to forget their importance.

4. Know your own signs of stress, anger, sadness or irritation

Check your mood during the day. Analyze yourself to discover the state your mind is in and the emotions that control you. Ask yourself: How do I feel? What emotion is behind? What can I do to change things? And try to keep track so you can know the triggers and manage the emotion.

5. Have a positive mindset

Be aware of how you talk to yourself. Speak to yourself sweetly and appreciatively. Get out of your mind "you are a disaster" and change it to "how well I am doing, I feel motivated to keep improving".

6. Manage your expectations

To yourself and to others. Focus on what you can control. Try to develop a new normal for this situation.

7. Write an emotional journal at the end of the day

We recommend the DAS technique:

• What have I enjoyed?
• What am I Grateful for?
• What things am I satisfied with today?

8. Manage uncertainty by being in the present moment. Get started in meditation or mindfulness

The following apps can help you: Calm, Headspace and Waking up. Try doing a guided meditation before bed, you'll see how good you feel when you're done.

9. Limit the (over)information

Contrast the information through reliable sources, and limit the news to once a day.

10. Create support systems and maintain positive relationships

Invest time in your relationships and vent. Listen to your loved ones and feel heard. If you think you need help, see a professional.

Do you need emotional support?

It is normal that in these uncertain times you may experience negative feelings, such as anxiety, stress or sadness.

My name is Beatriz Gil VaultI am a psychologist and I am here to listen to you and work with you on everything that worries you. You can access my professional profile and contact me through this link. I attend both in my office on Paseo de Gràcia in Barcelona, ​​and online.