Covid-19: Therapist gives crucial advice on how to survive the pandemic

2020-03-24T15:42:51.387Z

Exit restrictions and family caring concerns: The Covid 19 pandemic is upsetting. The following tips from an expert help you stay confident.

Since Sunday, March 22nd, 2020, strict exit restrictions have applied to all of Germany. Chancellor Angela Merkel has called on all citizens to leave apartments and houses only if necessary. Going to grocery shopping, to the doctor or to work is possible, but a distance of at least 1.5 meters from other people should be kept. Strange measures that save lives : According to the federal government, the primary goal is to slow the spread of the new lung disease Covid-19. The best way to do this is by isolation, since the coronavirus spreads through droplet infection *.

Therefore, it is currently highly recommended to avoid social contacts where possible *. Family reunions, cozy evenings with friends, visits to restaurants or team sports: none of these and similar activities are possible at the moment, which significantly dampens the mood . Add to that the bad news in the news about rising Covid 19 cases and collapsing health systems in other countries. How can you stay confident? A therapist gives answers.

Therapist advises: make plans, make calls, create structure

Heike Winter is a practicing behavioral therapist in Offenbach and president of the Hessen Chamber of Psychotherapists. She recommends the following strategies to cope with the current situation and the associated uncertainty :

Creating a feeling of security : "Avoid crowds, strictly adhere to the behavioral tips on Corona. This creates a feeling of security for us," said Winter in an interview with Hessenschau.de.
Dealing with the facts without panicking : "I can now look at the tiny bar of deaths, or I can look at the very, very large bar of cases in which the virus is absolutely harmless It is important to make it clear that I always have the choice of which bar I am looking at, because once I start thinking like this, it triggers physical reactions in us. Stress hormones are released and so on. "
Planning the "time after" : Those who make plans can look forward to something. Accordingly, behavioral therapist Winter advises using the time at home to find out what is important to you and then making plans for the time after the crisis.
Creating structure : "Work gives us the feeling of self-confirmation. Afterwards it is important to be aware that you have achieved something", says Winter. She recommends developing routines. Even if you work in the home office, you should continue to set the alarm clock in the morning, brush your teeth and not sit in front of the laptop in your sweatpants. Even those looking for tasks at home, such as cleaning the fridge or building shelves, create structure.
Exercise : Even if there are strict exit restrictions: outdoor exercise is still possible, if only by yourself or in pairs, if the accompanying person lives in the same household as you. For outdoor sports, a minimum distance of 1.5 meters from others should be maintained. Video portals such as YouTube make it possible to spend yourself at home: There are various training instructions from yoga to Pilates to back training.
Exchange ideas : Skype, phone, WhatsApp - even if you cannot be physically close, there is still the possibility to hear and / or see friends and family and to get each other's thoughts.