Earthquake and Psychology

  1. Earthquake It is the event that the vibrations that occur suddenly due to the fractures in the Earth’s crust, spread as waves and shake the environments and the ground surface. It is like a rhythm disorder in the heart, but a greater concussion that develops in the world and affects other people. Concerns about the need to feel safe, the need to find a safe place, loved ones, and oneself are natural. There may also be freezing, panic, not knowing what to do, etc.
    Even if earthquakes do not occur in the regions, they affect the psychology of the individual more or less. An earthquake in the regions where the individual or family, relatives, friends are located may cause a general perception of danger, fear, panic, repetition of that moment or related images, insomnia, nightmares, tension, and many other complaints.
    Following sources such as TV and virtual media, where tragic images and comments are presented repeatedly and uncontrollably, will increase the stress level even more. Witnessing and watching over and over the tragedies experienced by others can have a negative impact as if they had experienced the trauma, even if they did not experience it themselves. It should not monitor such uncontrolled sources of information and review reliable sources less frequently.
    If the individual is in the safe zone, continuing to do his daily activities, school, housework, shopping, etc. it will be useful.
    If there is difficulty in controlling anxiety, breathing and relaxation exercises can be done.
    You can try to stay in the moment to look at it from a positive perspective. Some difficult moments enable the individual to discover their strengths and good aspects (such as resilience, compassion, benevolence, thinking of others-altruism), the strength of social bonds, “we” consciousness, and observing common human values. You can try to explore them.
    Helping people within various organizations will also feel good.
    If the individual has very intense mental complaints and cannot control it, he or she should seek medical help. >


  • 2- 10 SEPTEMBER WORLD SUICIDE PREVENTION DAY: How should you talk to someone who is considering suicide?
    Today, September 10, is World Suicide Prevention Day. According to statistics, every 40 seconds someone ends their life.
    According to the World Health Organization, 800,000 people die by suicide every year; At the same time, suicide is the second most common cause of death among young people aged 15-29, after road accidents.
    According to a study published in the USA last year, a single suicide has a shocking effect on 135 people.
    However, despite these statistics, suicide is not a subject that is discussed and paid attention to as much as it should.
    University of Kentucky’s Dr. Julie Cerel says that the psychiatric effect of this event is much more severe on those who feel close to the person who committed suicide.
    The BBC has compiled how to talk to someone who has thoughts about suicide on World Suicide Prevention Day.
    Start a conversation somehow
    Emma Carrington, spokesperson for Rethink, a social welfare organization working on mental health issues, emphasizes that there is no right or wrong way to talk about suicide, and that the important thing is to talk about it.
    “First of all, we have to realize that this is a difficult conversation. These are not the conversations we have every day. So of course you’re going to be nervous and that’s okay. You can’t make it worse because it’s a bad situation anyway. The important thing is to listen without judgment,” Carrington says.
    Samaritans, a UK suicide charity, says the following should be considered when talking to someone who is suicidal:
    Choose a quiet place where the other person is comfortable.
    Make sure you both have enough time to talk.
    If you say something wrong, don’t panic, don’t be too hard on yourself.

  • Focus on the person in front of you, make eye contact, put your phone aside and give your full attention.

  • Be patient. It may take time for a person to open up.
    Ask questions that require longer answers rather than yes or no questions. Check your understanding.
    Do not divide or propose a solution.

Don’t put forward your own thoughts about how the other person is feeling.
Make sure they get professional help.
More common in times of crisis
According to the 2016 data of the World Health Organization, the suicide rate is higher in men.
13.5 out of every 100,000 men and 7.7 out of every 100,000 women commit suicide worldwide.

According to the same database in Turkey, while the suicide rate for men is 11.3 per 100 thousand people, it is 3.2 for women.
Although a relationship has been observed between suicide and mental health-related problems such as depression and alcohol use, many suicides are reported to occur during times of crisis such as stress, financial distress, separation, chronic pain or illness.
While the suicide rate is high in rural areas, segments of society that are generally discriminated against – such as refugees, immigrants, LGBTI and prisoners – may be more prone.

According to the World Health Organization, people living in conflict areas and exposed to disasters, violence, harassment and loss are also counted among the risky groups.
Rethink’s Carrington states that a person can feel lonely even if there are people around, and that these people may feel like they can’t stand when they don’t get support.
What can society do?
According to the World Health Organization, the government also has duties to prevent suicides:
Breaking the taboos and talking about the subject.
To provide education, especially in schools, so that young people can struggle with the stressors of life.
Provide training for paramedics to detect suicidal behavior and take action.

Identifying risky people and keeping in touch with them for a long time.

Restricting access to lethal tools.
Break prejudices by talking
Mental health organizations are working hard to break the preconception that talking about suicide places this phenomenon in people’s minds.
An organization called Beyond Blue, headed by former Australian prime minister Julia Gillard, suggests that talking about suicide can instill hope in people with suicidal thoughts.
According to the organization’s research with 3,000 Australians, 30 percent of people think that if they talk to someone about suicide, they may give wrong ideas about it.

At the same time, more than half of the participants believe that only professionals can help those who have suicidal thoughts.
Former politician Gillard says, “You don’t have to be a healthcare professional to support someone in distress. You just have to be ready to have this conversation.”
While Carrington states that professional help is necessary to gain access to medication and therapy, he states that speaking openly about suicide will show that you are not prejudiced.
He states that this will ensure that people around you are safe in the short term: “Maybe they can just say, ‘No, I didn’t have anything like this in mind,’ and throw it away. However, for many people, if they feel bad, it may be a thought in the back of their mind.”
talk about today
Carrington says it’s helpful to ask the person you’re worried about “how they’re feeling today”; Thanks to the emphasis on the word today, they will not be faced with a big question.
Carrington emphasizes that it will require several conversations for a person who is considering suicide to express this issue, and the important thing is to give the feeling that they will not be judged by establishing trust.

3- WHAT IS HAPPINESS? In the general definitions of happiness, parameters such as economic power, success, efficiency and the level of harmony of the person come to the fore, but individual characteristics seem to be more decisive on happiness; According to the World Happiness Report, Finland is the happiest country in the world. Turkey ranks 79th among 156 countries. (Social support, healthy life expectancy, gross national product, perception of corruption were looked at.) Happiness is a passive state (false) Happiness is an active process (true) In order to be happy, it is necessary to do some things and do them regularly. Happiness is a result, it is the end point (False) Happiness is a process, not a result, not a destination, but the path, the journey itself. (More accurate). In other words; It is not the result that is desired to be achieved by constantly working, but constantly working, “in it”, “to stay in the moment”, to be aware, to know its value. You may not realize when we are happy, such as childhood and youth. While you are living, you may take some things for granted, normalize them, and you may not be aware of the “Moment”, that moment. Happiness is the sum of happy moments experienced. When you are happy, you feel free, you do not forget or overestimate the troubles and problems at that moment, you feel content with your inner peace. What you understand by “happiness” is important. Your expectation is unwarranted and constant joy, excessive energy, and constant well-being; this and maybe a little more is possible only in some psychiatric diseases, so it is not a normal situation.

Although ‘painting happiness’ is a situation that is difficult to define and varies from person to person, there are some small behavioral changes that are recommended to be happy with proven effectiveness: Don’t expect an exceptional event to happen, something from the outside to be happy. As you know, exceptional events do not occur every day. Instead, try to be happy with the little little things. Waking up early every day, listening to the sound of silence, starting the day with exercise, cold shower, contacting the worlds outside of us in the world, such as giving water to a stray dog, planting a tree, diving underwater, leaving stale bread crumbs to the birds, spending time with babies and children, beautiful like reading an article, listening to your favorite music.. When you wake up in the morning, don’t let what will happen that day determine your mood, most of us are what happened that day; we let it determine how we think and feel, but we must give up this habit. You can start the opposite process by getting up in the morning and focusing on the good day, not the problem. Choose your own thoughts and feelings, do not allow them to be formed under the influence of events, when you do this continuously, your life will change in this direction. Smile and laugh more and after a while you will see that your actions will change your thoughts and feelings. Also, when you smile to those around you, it will pass to you and from there to you and others.

Change your perspective to be happy. Everyone has the power to make small changes in their behavior, environment, and relationships. These allow you to live a better life. Explore your negative thoughts in your mind. All people actually tend to think more about negative experiences rather than positive ones. First of all, don’t try to stop your negative thoughts, then you will start thinking more. Instead, notice first. For example – problems at work are always on my mind, I worry a lot about not getting married. You may have thoughts like Treat yourself as an outside friend. If your friend said such things, what would you advise him? Apply these to yourself. Challenge these negative thoughts with Socratic Inquiry. This method is reported to reduce depressive symptoms. A once-in-a-lifetime situation cannot be generalized to all my achievements. Others may think differently about it. What would I think if this situation happened to someone else?)>>



  • – Take a breath, calm yourself down. Focus on your breath. It will be useful to do a relaxation exercise based on abdominal breathing, breathing through the nose and exhaling through the mouth in a controlled manner, contracting and relaxing the body muscles from head to toe in a controlled manner. – The worst news for you is probably the death of someone closest to you. You may be shocked, deny it and not accept the news as true. You may not be able to control yourself, you may experience a crisis, fainting, outburst. Such uncontrollable actions will negatively affect both yourself and your environment. Focus on where you are, even if everything is slipping under your feet. When people give bad news, they often insist that the other person sit down. This does not calm the person. It can even increase the expectation and cause it to stretch even more. In a calm and quiet environment, it may be appropriate to be informed and prepared about the situation in advance, if possible, by a close or trusted person. Hugging and touching can be helpful.
    – If you are about to faint, it will be helpful to focus and touch your surroundings. (Sitting on the floor, saying the names of 3 things around you, separating the sounds coming from the environment, the sound of children closely, the sound of the car in the distance, the sound of the refrigerator working intermittently.) These allow you to calm down by focusing your attention elsewhere, return your heart rate and blood pressure to normal, and reduce your tension. Few of us are able to manage this situation best on our own when we receive bad news. As soon as you get the news, you should inform the people who can support you and create a functional group.

– You should prepare a foreground. You don’t actually need a very comprehensive plan as soon as you get the news. Getting your support group (family, coworker, close friend, neighbor, etc.) together should definitely be the first thing. Making a general plan about how to proceed while managing the situation in this moment reduces your stress, makes the results more predictable and makes you feel more comfortable. – Forget the barriers to asking for help when you need it, some of us may even find it hard to pronounce what we need help with. But in these uncomfortable situations, when you push yourself a little, you can overcome the problem. You may even be able to do this more easily with the impact of unexpected events. Getting help makes things easier and allows us to better manage the situation. Good and close neighborly relations make you feel good by making certain things go without saying.

– The news of death, organ loss, stroke, or some untreated illness may be the worst-perceived news. If you feel like crying, emptying, relaxing, even if you want to do it for days, and even if you can’t stop crying every time this subject is talked about, it is not right to prevent it anyway. Crying is the most basic need. As they cry, they relax, and after a while, you will see that you are talking about the subject more easily. – Walking at a brisk pace (running, tennis, knitting, cooking, cold shower, taking care of dogs and cats, maybe grinding/beating food in a mortar,..) can feel good. – In any case, you should not neglect to take care of yourself. This doesn’t benefit anyone. Sleep, exercise, nutrition, spending time outside, sociability, hobbies, etc. e continue. Because these activities are the first to be interrupted in difficult times.

Consider seeking professional help. Don’t wait for major mental upheavals to get help. There are various forms and degrees of spiritual help. Counseling and providing psychoeducation to some people enable them to become enlightened about the situation, to raise awareness, to learn that they will get better and to pass, and to feel better. Some may require regular, perhaps longer-term psychotherapy, medication, or combinations of these. Professional help is not always equivalent to medicine. Especially during the death and mourning periods, it can enable the person to mourn himself as much as possible, to allow himself to think about the deceased, to glorify his good qualities, maybe to do good things for him, to mention his name, to discover and put into practice ways that are beneficial to himself, his family and society. (Performing the most desired charity work of the deceased, completing his education, taking care of the animal he loves the most, donating to an animal shelter, taking part in associations for the benefit of society, etc.). – Such difficult situations can help you get to know yourself better, discover your unrecognized power, talents and coping skills. It can help you open new horizons in your relationships, goals, expectations, outlook and savings on life by breaking the useless rules you have set for yourself.>>

    The betrayer may be your spouse, lover, co-worker, very close friend, or both. Betrayal hurts no matter what. It can cause trauma. Even if you end the relationship, it can continue to hurt for a long time. It takes time to get back to your old self, your wound bleeds, hurts, then the bleeding stops and crusts, maybe there are no scars, or every time you look at it, you see it as a medal from which you learned a lesson or learned something, that helps you grow and mature.
    Clinging to anger and grudges is harmful. It prevents you from moving forward and begins to take control of your life.
    How can you let anger leave you?
    Realize this feeling, accept it! Anger is often an uncomfortable emotion. (thankfully there are few people who are at peace with their anger and don’t want it to go away)
    Every time you think of it, when you are reminded, when you meet that person, when you see that person in your dreams, your heart rate increases, your mouth becomes dry, your blood pressure rises, your muscles contract, you can’t stay still, you get bored, your eyes fill with tears, you reflect your anger on the person you are in contact with, you stop what you are doing, etc.
    You may have misconceptions and beliefs that your anger should persist/should be suppressed immediately: “Good people can’t get angry, anger is an impulsive thing”, “The argument gets bigger if I tell you why I am angry” or “Why should I be calm, put him in his place? I should report it”, “No matter what I do because it makes me so angry, I won’t regret it later”.
    Some people resort to improper ways to vent their anger (harmful habits such as drinking, using drugs, eating junk food, etc.)

Let your anger go, let it go!
Of course, anger is a necessary emotion in some situations, it’s okay to be angry if someone threatens you, violates your boundaries, violates your rights, harms you. This is a sign of self-respect. Controlled anger gives you the energy you need to properly defend your rights. It encourages you to stay away from unhealthy relationships and environments.

  • Express it!. This part is very important. You may feel stuck in your anger. Until the big bang happens, the next thing can only be regret. You can criticize this expression of anger and even promise yourself to suppress your next anger even more deeply this time.
    Undoubtedly, there are healthy ways to express anger, and using unhealthy ones instead of these ways will harm both yourself and your relationship. On the other hand, a healthy expression of anger; It is the most important thing that will allow you to get rid of the boring and overwhelming feeling.
    Once you learn to express your anger appropriately, you will find that the more often you practice it, the easier it becomes. If you try to look at the event from a broad perspective instead of just looking at the concrete event (that person’s general personality, relationship and communication characteristics, daily stressful events, emotional worlds, your and his emotional world, whether the event is a first time or a repeated situation, whether the event is planned or a momentary situation. is it, what is actually tried to be done, etc.)
    It may be important to verbally express your anger directly to that person (even if your relationship is over, now your ex). But what you really need in healing is not about the “Other” (ex-lover or whoever) it’s more about you. Because in reality you don’t even need an apology or even acknowledgment of what that person has done. The safest way is to write down what you really want to say, leaving nothing behind.

When your tears come, let them flow, and you’ll be relieved to cry. If you feel bad, stop writing and do fun activities.
If you think it’s important to share what you’ve written, share it with your therapist or someone you trust very much. Then put it aside, better tear it, throw it, burn it, throw it into the sea, get rid of it.
By the way, get rid of some thought mistakes. (Like “I deserve to be cheated on because I’m not beautiful enough”, “It’s a man who does it”, “If I’m abandoned, I deserve it”, “To be alone is to be weak” etc.) It’s important that we look at it from the angle we look at. Our perspective determines how we feel.
Whatever that person does or says is about them, not you. If your partner cheated on you; it doesn’t show that you are not good enough, it shows that he is unfaithful. In addition, most people do not act directly to harm the other person, they generally make their choices to feel better. Primitive man (immature / immature) by nature, the first thing he does is to look from the perspective of his own benefit. He considers the effect of his actions on the other as secondary. Of course, this is not the right behavior, but it allows us to better understand the other person’s point of view, albeit rather primitive, and to perceive it less personally.
(Being altruistic: Altruism or altruism, “seeking to the benefit of others as well as one’s own” is undoubtedly a trait of mature people.) Sometimes it is easier to see someone as a whole person and forgive them. If you are angry because of what someone did or did not do; Take a step back and remember the good qualities of that person when you first met them, when you got to know them, it can ease your anger.

Get well! Healing emotional wounds is not like healing physical wounds. There is a need to rest, to take care of yourself during recovery, to show compassion; doing as many healthy activities as you can (sports, yoga, healthy eating, hobbies, learning a new language, learning to play an instrument, going on a trip, etc.) And remember, it’s better to be alone than with someone who clearly doesn’t value you. >>

    untreated depression; Especially in men, anger leads to irritability, violence, dangerous and risky behaviors (uncontrolled sexuality, dangerous driving, etc.). It impairs quality of life. Many areas such as work, school performance (the number of days going to work and school decreases, causing financial problems), bilateral relations, family relations, and sexuality are affected. Productivity declines.

Other negative consequences that can occur when depression is not treated:
Excessive weight gain or weight loss
Physical diseases, migraine, chronic body aches, osteoporosis, gastrointestinal diseases,
Impairment in memory and cognitive functions, forgetfulness,
Increase in alcohol, substance use,
Social withdrawal, introversion, social phobia,
Suicide, self-harming behavior,
Premature death from other medical diseases
Depression, which is more common in many chronic diseases, also worsens the course of these chronic diseases (for example, there is such a relationship between heart disease and depression). Most importantly, the chance of treatment success of untreated, chronic depression decreases.>>

    Depression (Major Depressive Disorder), with a prevalence of 3-5.8%, is a disease in which the person evaluates himself, life and his environment with a pessimistic perspective, intense in severe cases, and may end in suicide due to hopelessness and suicidal thoughts. It is seen twice as often in women, about 15% of them become chronic.
    Perhaps the most heard psychiatric disease; Although there is depression, in fact, many different psychiatric diseases are called depression among the people, and depression has very different clinical manifestations. As depressive complaints of individuals may be different from each other, the appearance of depression experienced by the same person in different life periods may also be different from each other.
    The clinical course of depression with increased sleep and appetite, loss of appetite, weight loss, insomnia and sexual problems can be seen, as well as physical symptoms such as head and body aches, fatigue (masked depression), intense anxiety, palpitations, shortness of breath, or It can also be seen in types where clinical symptoms such as absent-mindedness, forgetfulness, attention problems, etc. are at the forefront. Apart from this, depression can often be seen together with other psychiatric diseases (for example, Obsessive Compulsive Disorder (Obsessive-Compulsive Disorder), Panic Disorder, etc.), it can also occur as a symptom of Fibromyalgia, Chronic diseases, Hypothyroidism, vitamin D deficiency, anemia, etc. Sometimes it may be confused with the symptoms of an undiagnosed cancer or the use of a drug may have caused depressive symptoms.

Performing some laboratory examinations (blood hemoglobin, hematocrit, thyroid hormone, vitamin D, blood levels of some minerals, etc.) before a diagnosis of depression is made, whether there is any other concomitant medical disease, which drugs are used, the presence of recent environmental, family, occupational or individual stress factors Many issues should be questioned. Apart from this, the severity of depression, whether there is a risk of suicide, in treatment; It is also necessary to make the appropriate decision about what kind of treatments such as medication, psychotherapy, electroshock therapy will be administered (inpatient or outpatient follow-up).
If it is decided to use antidepressants with outpatient follow-up, an appropriate antidepressant should be selected for that person according to the patient’s clinical symptoms, medications, weight, age, concomitant diseases, use of heavy machinery, and being a student, the appropriate dose should be started, side effects, duration of treatment, and the onset of the effect. The patient should be informed about time, etc. There may be situations that require drug discontinuation or drug addition that only the doctor can question and recognize (for example, the emergence of manic symptoms, increased risk of suicide, drug interaction, negative effects of the drug on the liver or kidney functions..) Therefore, depression and antidepressant use; It is a clinical situation that can result in extremely negative results when the person searches for peer advice, makes his own diagnosis on the internet, and makes the treatment decision, individual and social awareness should be provided on this issue.

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