Interview with Rubén Monreal: how to cope with the coronavirus

We interviewed Rubén Monreal, psychologist expert in the management of emotions.

The coronavirus crisis has meant a great change in the lives of millions of people, and this means that there are widespread problems in adapting to this new situation and the negative effects it has on health, the economy and the ability to move.

In order to know the psychological keys to face the situation, on this occasion we spoke with Rubén Monreal, psychologist.

Psychological keys to face the coronavirus: interview with Rubén Monreal

Rubén Monreal is a psychologist specialized in Acceptance and Commitment Therapy and Compassion Therapy. In this interview he gives some of the keys to know how to manage the problems associated with the coronavirus pandemic.

What are the most common forms of discomfort during a coronavirus crisis?

We may feel apathetic, with little desire to do things, even when it comes to things that are good for us such as sports or eating a balanced diet.

In fact, it is possible that at some point during this period of being forced to stay at home, we all go through moments of sadness to a greater or lesser extent.

We may also sometimes feel stressed both directly and indirectly due to the news we read and that reach us both on television and networks, so being confined does not help too much to be exposed to largely predictive, vague and inaccurate news about what is happening or what is going to happen.

Let's say that the body knows it is stressed, and the constant bombardment of negative information in the form of prolonged states of alarm and the number of deaths, helps us to feel more stressed.

Regarding this issue, not knowing what will happen in the future, the uncertainty we may feel about our jobs, how things will be and how this health crisis may affect us, we may feel worried and anxious.

In the face of the anxiety produced by confinement, what habits are good to adopt?

Precisely, in the face of anxiety, it would be good to take action towards those things that generate positive experiences, promoting activities that keep our minds in the present and making an effort to feel present, involving as many senses as possible in the activities we decide to carry out.

For example, if we establish a routine of 20 minutes of physical training a day, it can be great to try to be fully attentive to the exercise during that time, observing, listening, feeling the sensations of our body while doing it.

I would prioritize activities such as sports, cooking new things, creating something with our hands, writing about topics of interest or in a journal, reading, walking and meditating, although I'm sure there are many more activities where we can engage our senses and be present to it!

What about low mood and depressive-type symptoms?

I would follow the same approach proposed above, realizing if anything that these low moods and depressive symptoms are just that, states and symptoms. Neither is persistent over time.

Thus, I would opt for the acceptance of things as they are, and of these emotions as something natural and that like the waves in the sea, they come and go whether we want to feel them or not.

That is why I would continue to be active and stimulate creativity with whatever we feel like doing, so that we are guided by actions and not by emotions.

And in the realm of thoughts, the same, taking action despite perceiving negative thoughts at various times of the day.

And in the face of home confinement measures, what do you recommend to improve the climate of coexistence and make it a more bearable experience?

The most important thing from my point of view is that personal spaces are respected and that each person is allowed to dispose of them even in such a subtle way as not being constantly interrupted.

On the other hand, having personal space would be convenient, in people who may be lucky enough to be spending the confinement accompanied, to do some games together, activities that add and make enjoyment such as watching a movie or playing games together.

It could also be helping to make a new food recipe, meditating or training together among many other options that are sure to arise.

When is it necessary to turn to a psychologist?

When you really feel that emotions and thoughts are taking control of your decisions and you really feel that you cannot control it. Then it would be necessary to turn to an external person that allows us to realize what is happening to us and help us to manage it in a different way. Both for our sake and for the sake of the people around us.

As a psychologist, how have you adapted to the global pandemic crisis, and what are the goals you have set for yourself to help people during these weeks?

Adaptation has been good. Personally, I have tried to respect as much as possible the hours of rest, sleeping a maximum of 8 hours a day, sleeping when there is no sun and trying to wake up when the sun rises again the next day, a way of respecting the sleep cycles to promote less stress on the body.

On the other hand, I try to eat a diet for six of the seven days of the week based on vegetables, legumes, eggs, fruits and fish, with some treats in between like dark chocolate or coffee.

If you ask me what happens on that day when I don't follow it, let's say it's reserved for something less usual like pizza, empanadas or other dishes like that, although with control and without giving up fruits or vegetables too!

As for the sport, every day I do something, combining calisthenics exercises with the ballistic movement of weights and gentle jogging through the corridors of the floor where I am.

Finally, in terms of goals, I have proposed to reach out and contact more with social media followers through videos and images about how to deal with COVID19 and I am taking advantage precisely to do it with more creativity, now that I feel I have more time to devote attention to that.