It emerged in Wuhan, China at the end of 2019 and spread to the whole world.
the social, political, economic and psychological effects of the Covid-19 pandemic, which
became a reality whose reflections are suddenly positioned in the middle of our lives. Social
Concepts such as distance, quarantine, hygiene, and mask made a quick entry into our lives.
We have had to deal with a variety of fears, anxiety, and feelings of stress, and
We continue to stay.
The epidemic is fearing that the disease will infect us and our relatives in all of us.
why is this happening. An uncertainty of a magnitude that we have not encountered before in our lives.
and we feel inadequate because we do not know exactly what we should do.
we feel The combination of these two conditions increases anxiety on the one hand and on the other hand
makes it harder to control anxiety. Being apart from our loved ones
losing our independence, feeling like we’re losing control,
to comply with something imposed by force, to ensure the health of ourselves and those around us.
Uncertainties about the state of affairs negatively affect our mental health.
It is one of the common mental complaints during the pandemic, especially during the quarantine period.
some; confusion, poor concentration, anger, guilt, lethargy,
feeling exhausted and insomnia due to anxiety. In this period, acute stress
disorder, post-traumatic stress disorder, major depression, generalized anxiety
An increase is observed in mental disorders such as disorder and adjustment disorder.
So, can we protect our mental health while all this is going on? Certainly.
Below are some of the methods we can apply to protect our mental health.
Things you can do to increase your resilience during the pandemic:
• Take good care of your body. Try to eat healthy, balanced meals, regularly
exercise, get plenty of sleep, avoid alcohol and drugs.
• From overexposure to media coverage about COVID-19
avoid. Take a break from watching, reading or listening to the news.
It can be upsetting to hear and see images of the crisis repeatedly.
Do some other activities you enjoy to get back to your normal life.
• Take time to relax and tell yourself that intense emotions will pass.
• Connect with other people. Anxiety and how you’re feeling
Share it with your friend or family member. Maintain healthy relationships.
• Maintain a sense of hope and try positive thinking.
During the epidemic, the importance of our immune system has increased a lot. Regular sleep,
One of the most important factors in keeping our immune system strong. A quality
The rules that provide the necessary conditions for sleep are called “sleep hygiene”.
Below are suggestions for sleep hygiene:
• Go to sleep and wake up at the same times every day
• Practice relaxation methods before going to bed
• Stop using electronic devices at least one hour before going to bed.
• Do not force yourself to stay in bed and sleep when you cannot fall asleep at night
• Do not neglect to get sunlight.
• Avoid sleeping during the day.
• Exercise regularly.
• Create an ideal sleep environment. Where you sleep is dark, quiet and cool
• Do not eat close to bedtime.
• Pay attention to your tea and coffee consumption.
Methods to Cope with Tension and Anxiety:
Stress symptoms that occur due to the challenging period experienced
Contrary to popular belief, methods aimed at preventing or reducing
does not aim to get rid of emotions (such as fear, sadness, anger); these negative feelings
It starts with trying to notice and understand. Consideration in stress management
In addition to physical activity and nutrition, various relaxation
Evidence-based techniques recommended for coping with traumatic stress
methods (WHO 2013).
1- Diaphragmatic Breathing: Several times a day and at least five full breaths each time.
blood and cells of the oxygen taken into the body of the diaphragm breaths taken in the form of breathing
strengthened; it cleans the polluted air trapped in the cells during stress; asthma,
such as insomnia, low energy, high blood pressure, anxiety, heart diseases and migraine.
It is reported that it can solve problems well. Proven to be effective in stress management
These exercises are known as “breathing therapy”, which has no scientific basis.
It is important not to be confused with applications. Eye open and door exit point, if any
Relaxation movements in a comfortable chair, not lying down, in a position where he can see
recommended to do.
• Sit comfortably or lie on the bed.
• Inhale through your nose in four seconds.
• Hold the air you breathe in for two seconds.
• Release your breath, again through your nose, for eight seconds.
• Take a short break and breathe again through your nose for four seconds,
hold for two seconds and then release it over eight seconds.
• Keep trying.
2- Grounding: Control the thoughts that enter the mind involuntarily.
In this technique, which allows to receive
It provides relevant awareness and brings it back to the present moment. your hands and
Sit in a comfortable position with your feet free.
• Start breathing slowly and deeply.
• Look around and see if you feel any discomfort or stress.
Repeat in your mind the names of the five objects that do not awaken.
• Continue to breathe slowly and deeply.
• Now listen to the sounds you hear around you and
Think of five sounds that do not cause discomfort or stress.
• Continue to breathe slowly and deeply.
• And now try to pay attention to your bodily sensations and how you feel.
And what are the five feelings that do not cause you any discomfort or stress?
mind that it is.
• Breathe slowly and deeply.
3-Stage Muscle Relaxation: Sit comfortably, but do not do anything that will cause you to sleep.
avoid the position. Slow down your breathing rate. When you’re ready, first
You will stretch your muscle. Work each muscle group until you feel the tension (but
make sure you are stretching (without pain) and do not stretch for five seconds.
your maintenance; then relax the same muscle group and do this relaxation for ten seconds.
you have to feel it. You will repeat this twice for the same muscle. your muscle
Try to feel the difference between tense and relaxed.
First, clap your fist to stretch your right hand and lower arm.
squeeze, hold for five seconds, release, release, feel this relaxed state for ten seconds. Now
in the same way, make a fist with your right hand and decrease the tension in your lower arm.
feel it, wait and let go. Now, to stretch your right upper arm, expose your muscle.
Bring your lower forearm close to your shoulder. Tension for five seconds
feel and release, maintain the relaxed state for ten seconds. Stretching and loosening are the same
repeat as follows. Continue stretching and relaxing with these muscle groups:
• Left hand and lower forearm
• Left upper arm
• Forehead (Make your eyebrows look like you’re surprised, if possible.
lift as high as possible)
• Eyes and cheeks (Tighten firmly)
• Mouth and jaw (Open your mouth wide as when yawning)
• Neck (Be slow and careful when stretching the muscles here. Prone if possible.
lie down and raise your head as if you are looking at a point on the ceiling)
• Shoulders (tense your muscles as you bring your shoulders closer to your ears)
• Back (Push your shoulders back as if trying to bring them together)
• Chest and stomach (Breathe deeply so that your chest and stomach swell)
• Hips (Tighten the muscles in your hips)
• Right upper leg
• Right lower leg (Do this slowly and carefully to avoid cramping.
do it way. Bend your leg by stretching your toes towards you.
• Right foot: (stretch your toes the other way)
• Left upper leg
• Left lower leg