2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Let's get straight to the point: it's never the time to panic.
Feeling fear, sadness, anger is ok. But when it comes to panic, then everything happens in a fog. Emotions overwhelm, the ration is turned off, the person begins to act rashly and inadequately. There is a feeling of powerlessness and hopelessness. And in the event of a critical situation, panic will interfere, not help. So this condition can be dangerous, both for the panicked one and for others.
Plus, panic spreads quickly, involving more and more members. The more participants, the greater the level of anxiety becomes, and the faster it spreads further. Like a snowball.
So what can you do in order not to panic?
1. Grounding. If you feel that you are overwhelmed with emotions, first place both feet on the floor (evenly, without crossing). Feel your feet as you lean on them. You can do this while standing or sitting, but your knees should be bent at right angles.
2. Breathing. There are tons of different breathing techniques - any will do. You can simply breathe in and out deeply for three minutes.
3. Water. When stressed, the body becomes dehydrated - drink a glass of water. Try to do this deliberately: notice how the water enters your mouth, travels down the esophagus, and into the stomach. Watch every sip.
4. Crisis plan. Anxiety is a constant worry about the future. Think about what you will do in case of the worst outcome. Make a detailed plan:
- what will you do if you feel unwell?
- Which doctor should you see?
- to whom will you go if he cannot receive you?
- how will you get tested?
- what can you do if your symptoms get worse?
5. Preventive measures. While you are not sick, consider what you can do to minimize the risks in the future. In particular, the National Security and Defense Council of Ukraine recommends:
- wash hands, use a disinfector
- keep a distance of 2 meters with people who have symptoms of the disease
- do not touch your eyes, nose, mouth
- wash surfaces with disinfectants. Disinfectants that can kill coronavirus include bleach, chlorine, solvents, 75% ethanol, acetic acid, and chloroform.
- use a mask if you suspect that you will be in contact with a sick person
6. Support. Remember, anxiety and fear is a natural human reaction when a danger arises. Don't be afraid to share your experiences with loved ones.
7. Psychotherapy. If you feel that you cannot cope with emotions on your own, see a psychologist. A specialist will help determine the root causes of panic conditions, which will reduce their intensity or completely eliminate them.
Be healthy and don't panic.
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