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7 MEASURES TO INCREASE OUR PSYCHOLOGICAL RESILIENCE IN THE CORONAVIRUS PROCESS

Koronavirüs Sürecinde Psikolojik Dayanıklılığımızı Artırıcı 7 Önlem

Experts recommend social distance or even individual quarantine to prevent the spread of the new type of coronavirus disease. In these times, that affects all humanity globally; we may face intermittent or long-term insulation options. You may feel nervous and anxious in these days of growing worries about the future. Even though everyone experiences this difficult period differently, we all feel the same concern about a threat and uncertainty towards ourselves and our loved ones.

The expression of the anxiety experienced during the coronavirus epidemic also varies according to the people. Stress can occur with physical symptoms, as well as affect your cognitive functions. While excessive stress negatively affects your memory, it can lead to concentration problems and move away from positive emotions by continually concentrating on negative thoughts. It is quite natural for your body and mind to react this way while adapting to rapidly changing conditions. In this process, which is described as the "new normal," it is possible to increase your psychological resilience by managing your anxiety and other negative emotions. While dealing with the coronavirus pandemic, you can be inspired by these strategies that make your job easier. You can easily apply simple measures in your daily life.

 

1. Accept Your Concern But Don't Feed It

Recognizing all your emotions, especially anxiety, can help you get through this process healthier. According to experts, suppressing emotions such as fear, anxiety, and stress can have negative consequences. You can try to use your energy more efficiently instead of worrying about a process you cannot control.

Try to give yourself the time you need to break the stress cycle. You can listen to audiobooks using digital media applications and try to participate in virtual museum tours. You can participate in free online training on a topic you enjoy and have a new hobby. You can review and rearrange your pantry or library.

 

2. Notice Your Stress Symptoms

Stres Belirtilerinizi Fark Edin

Increasing your psychological resistance may take time and dedication. Recognizing your stress symptoms is one of the most critical steps in building resilience. When you worry without judging yourself, you can observe your repetitive behaviors and improve your coping skills. Our coping skills can differ, just like our reactions.

One of the methods that work for almost every age group, the breath focus technique, can help you reduce your anxiety level. You can calm your body and mind by doing home exercise and yoga. You can also try out options like solving Sudoku, playing cards, or word games online with a family member or close friend.

 

3. Challenge Your Negative Thoughts

Olumsuz Düşüncelerinize Meydan Okuyun

When the future is uncertain, it is not easy to keep an optimistic perspective. When you feel full of negative thoughts, don't try to escape from your thoughts. You can reduce the negative effects on you by talking about your ideas. You can say your negative thoughts aloud, write them down in a notebook. Let every single negative thought go off your mind, and don't reflect on them. Thus, the negative effect of negative thinking can gradually decrease.

 

4. Maintain Social Distance But Don't Get Alone

Sosyal Mesafeyi Koruyun Ancak Yalnızlaşmayın

According to Aristotle, man is a social being. In other words, people need socialization not only in times of crisis but in every stage of their life. We all want to connect, without saying young or old. Do not ignore your need for "friendship" these days when homes are transformed into offices and schools. You can meet your friends, who are the safety valves of your psychological resistance, even in a virtual environment.

 

5. Stay Right Now With Mindfulness Practices

Bilinçli Farkındalık (Mindfullness) Uygulamaları ile Şu Anda Kalın

Anxiety, which weakens your psychological resilience, stems from fear of the future. Conscious awareness puts your focus on the present, not the future. By separating your emotions from your thoughts, you can focus on what is happening right now, not what might be.

You can do conscious awareness work by choosing one of your routine habits. When brushing your teeth, making your morning coffee, or washing the dishes, try to focus only on your doing. When your mind plunges into other thoughts, gently bring it back to the present. When you have deep thoughts during the day, follow your breath and call your mind to this moment.

 

6. Stop Watching News

Sürekli Haber İzlemekten Vazgeçin

You cannot see the blue and sunny sky when dark clouds roam over your head. Of course, it's essential to stay updated and follow the news. However, instead of continuously watching the word on social media or television, you can make more conscious choices. Set a time frame to check your news sources instead of checking per minute developments. Avoiding the news weakens your connection with the facts.

 

7. Take Care of Your Immune System

Bağışıklık Sisteminize Özen Gösterin

Supporting physical health allows you to be psychologically resilient. The weakening of your immune system can cause anxiety and depression. For your physical care, do not neglect to consume plenty of water by taking care of a balanced diet. You can also use nutritional supplements containing vitamins, minerals, and probiotics with expert advice. You can keep your circadian rhythm in balance with regular sleep habits.

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