Insecurities and fears when leaving confinement: what to do?

With the end of containment, fears may arise when facing the return to normality.

As the COVID-19 crisis unfolds and the measures taken by politicians slow down the advance of the coronavirus, the day is approaching when we will be able to go back to the streets with apparent normality.

And I say apparent because we are even allowed to leave our homes as many hours as necessary and even go to places of leisure, many people will not yet be psychologically prepared to return to their usual habits of life..

In some cases, fear and insecurity in the face of uncertainty will continue to take its toll, especially since the chances of contagion will remain relatively high, as will the chances of a new and lasting economic crisis.

Therefore, throughout this article we will review the possible problems that can generate this anxiety or fear, as well as some tips for dealing with the necessary management of thoughts and emotions. advice to confront the so necessary management of the thoughts and of the emotions..

Possible psychological problems after the first day of deconfinement.

These are some of the forms of discomfort that may arise if you notice that, after the stage of deconfinement, anxiety and uncertainty haunt you.

1. Tendency to hypochondria

The belief that one is infected without having objective reasons for it is a frequent phenomenon in epidemic or pandemic contexts. Those who manifest patterns of behavior linked to hypochondria, in addition, are almost incapable of thinking about anything elseThey interpret everything that happens to them as a sign that the disease is advancing through their body.

2. Generalized anxiety

In the face of uncertainty, some people may feel that anxiety accompanies them wherever they go, without generating acute crises but without ever disappearing completely. Symptoms of this psychological disturbance are tremors, rapid pulse, trembling and tremors, accelerated pulse, cold sweats, dizziness, muscular tension, etc.etc.

3. Agoraphobia or panic disorder

Those who are predisposed to anxiety may also develop symptoms of agoraphobia or panic disorder, by noticing that at almost any moment they can lose control of their body and enter into a strong crisis of anxiety.. In many cases, moreover, they fear death as a result of this crisis (by Heart attack or accident), although the real danger of this happening is almost nonexistent.

4. Low mood

Sometimes, the feeling of being overwhelmed can cause that, instead of entering into a state of excessive activation of the nervous system, the opposite phenomenon occurs: the appearance of symptoms linked to depression or dysthymia. In such cases the person tends to feel that nothing he or she is going to do is worthwhile.. and adopts a rather solitary and sedentary lifestyle, as far as possible.

This kind of mood problems are relatively frequent when the onset of an economic recession is anticipated, and in situations of financial vulnerability, among other contexts.

Tips to better regulate emotions

When it comes to dealing with uncertainty from the moment of the end of confinement, as a psychology professional, I recommend following these guidelinesApply them consistently in your day-to-day life.

1. Adopt a system of simple rules

To minimize the risk of contagion, it is important that you avoid as much as possible exposing yourself to places or objects where the coronavirus might be; however, in order not to become obsessed, you should make an effort of self-observation However, in order not to become obsessed, you should make an effort of self-observation to realize what kind of behaviors are excessive and cause you more problems than the benefits they bring you.

Once you have established that limit between what is reasonable and what is excessive, it will be easier to follow those rules spontaneously, without thinking too much about them. For example, a simple rule to follow is not to touch your face if you are out and about, but one that is unnecessarily complex is to find ways to use your smartphone without touching it with your fingertips when you are out and about; simply use it as you normally would and spray it with disinfectant when you get home.

2. Practice Mindfulness exercises

Mindfulness, also known as Mindfulnessis a state of consciousness that can be induced through very easy to apply exercises, and is characterized by placing ourselves in a perspective from which we live in the present without letting ourselves be carried away by moral evaluations and value judgments. This is very useful to get rid of anxiety and intrusive thoughts.

3. Socialize

As much as you may dread being around people, it is important not to isolate yourself completely. He thinks that beyond the risk of becoming infected with the coronavirus, there is the certainty that staying away from others will produce harmful psychological alterations. See for a balance between safety and a full social life. a balance between safety and a full social life, adapting it to your health and age.adapting it to your state of health and age.

4. Go to natural environments

Places where nature is predominant help a lot to leave anxiety behind: the mixture of stimuli of an environment without human activity and the pure air invite the body to relax and leave behind the thoughts that generate anxiety.

5. Exercise

Practicing moderate exercise on a regular basis is a very good way to regulate emotions, besides being healthy for the body. Make sure that it is an activity that stimulates you enough to absorb your focus of attention, and at the same time does not make you feel anxious.and that at the same time does not wear you out too much. Going for a run, for example, is usually an exercise that works.

6. If you need it, turn to a psychologist.

The work of psychologists becomes especially important during the global pandemic crisis; fortunately, many of us provide both face-to-face and online counseling, many of us provide both face-to-face and online counseling via video call.via video call. In this way, those who are afraid to go out in the street due to the risk of contagion, or those who have reduced mobility, can also benefit from these services.

If you are interested in having my help as a professional, access this page to see my contact details.

Bibliographic references:

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders. Fifth edition. DSM-V. Masson, Barcelona.
• Avia, M.D. (1993). Hypochondria. Ediciones Martínez Roca S.A., Barcelona.
• Colesa, M.E.; Frostb, R.O.; Heimberga, R.G.; Rhéaumec J. (2003). “Not just right experiences”: perfectionism, obsessive–compulsive features and general psychopathology. Behaviour Research and Therapy 41 (6): pp. 681 - 700.