Invisible sequelae of COVID-19: anxiety and depression in toilets

More and more psychotherapy consultations are filling with clients who, since the beginning of the pandemic, feel that they are in depressed or anxious states.

The enormous change in routines at home and at work, the lack of social contact, mobility restrictions and access to leisure and health services... They are triggers so that our nervous and emotional systems are affected if we do not have mechanisms or strategies that help us to alleviate these drastic changes in our lives.

Logically in the case of health workers and aid personnel who are on the front line and in contact with COVID patients and patients, these feelings of anguish, sadness or fear coexist with them every day.

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

The psychological wear and tear of toilets in the COVID-19 crisis

A study published in the Spanish Journal of Public Health revealed that medium-high levels of anxiety (26.5% - 44.6%), depression (8.1% -25%), worry and insomnia (23.6% -38%), and stress levels (3, 8% -68.3%) in healthcare population.

All these emotional responses are those expected in a global pandemic situation, they are fine and we must legitimize them, the unexpected would be that they had no effect on our toilets, on us and on our lives.

We are going to see what is the most common symptomatology that in these situations could be an alarm and propose some advice first psychological aids that can be used to reduce the feeling of discomfort in the day to day of those people who are on the front line of the pandemic.

Warning signs

On a physical level, symptoms of fatigue, tiredness, difficulty sleeping, headaches, changes in eating habits, and digestive discomfort appear.

On an emotional level irritability, anxiety, feelings of guilt and helplessness, aggressiveness, pessimism, and being defensive are emotional symptoms that could appear, too.

At the cognitive level there is usually difficulties concentrating on tasks and small gaps in memory.

And finally, at the social level, there are also difficulties in relationship and / or communication with co-workers and with friends and family.

• You may be interested in: "Types of depression: their symptoms, causes and characteristics"

How to combat the symptoms?

These are several general tips for dealing with the psychological disturbances associated with working with sick people in the context of a pandemic.

1. Letting go of dysfunctional beliefs

Stop assuming certain irrational beliefs about the role of caregiver such as that the caregiver is always fine, has unlimited capacities to face situations, does not need to hydrate, eat or rest while there are people suffering or who do not have their own needs.

2. Emotional ventilation

It is important to talk about what has happened to us or how we have felt in one situation or another., with our own co-workers. They are the ones who are going through the same situation and who can best understand, listen and share. It does not mean burdening others but sharing experiences, resources to cope, sensations, emotions... this will help us to let go and limit that it is part of the work and not take it home.

3. Back to the routine

When such dramatic situations are experienced that they last over time, one tends to disconnect with what reality is outside of crisis situations. Everything begins to become relative and it can lead to the catastrophe entering all the plots of our daily life. That is why it is important to return to the usual routines when you get home, put the washing machine on, make dinner and lunch the next day, take out the dog, the garbage and participate in family life.

This helps to connect with the other reality, that of your day-to-day life and to have a certain sense of control in your life.

4. Increased self-care

If we are not well we will not be able to take good care, this is the main idea. In times when situations that cause stress increase, it is essential not only to have self-care but to increase it.

Here I propose some ideas and activities with which you can carry out self-care maintenance: have a time of rest and disconnection, maintain contact with family and friends, practice sports, practice leisure and cultural activities, be in contact with nature, use relaxation and meditation techniques, have a hobby (and practice it) and sunbathe for 30 minutes / day.

5. Professional Help

If it is noted that the symptoms are of a high intensity that causes discomfort and that self-care is not enough to face the discomfort, it is recommended that you consult a doctor and seek professional help.

summarizing

Coping with crisis situations is a complex process, a large number of emotions and thoughts that are difficult to manage intervene and the most of the time, the professionals themselves are not trained in coping strategies that help them maintain good health mental. Therefore, seeking help from colleagues, institutions and mental health professionals is always a good option.

Ibliographic references:

• García-Iglesias JJ, Gómez-Salgado J, Martín Pereira J, Fagundo-Rivera J, Ayuso-Murillo D, Martínez-Riera JR, Ruiz-Frutos C. Impact of SARS-CoV-2 (Covid-19) on the mental health of healthcare professionals: a systematic review. Rev. Esp. Public health. 2020; 94: July 23 e202007088