Suočavanje s kriznom situacijom - koronavirus

Utjecaji socijalne izolacije mogu imati negativan učinak na naše psihičko i tjelesno zdravlje. Tako može doći do pojave: osjećaja usamljenosti, poremećaja spavanja, oslabljenih kardiovaskularnih funkcija, problema s izvršnim funkcijama (funkcijama koje reguliraju i usmjeravaju ponašanje), oslabljenog imunološkog sistema, tjeskobe i depresije.

Zbog same izolacije i boravka u zatvorenom prostoru može doći i do posljedica kao što su: fizička neaktivnost, prekomjerna tjelesna težina, poremećaji u prehrani, prekomjerna konzumacija alkohola i cigareta, teškoće sa spavanjem i sl.

Unatoč kriznoj situaciji, važno je usredotočiti se na pozitivne stvari i poticati ih!

• Upitajte se i odgovorite si na pitanja: "Što je najgore što mi se može dogoditi?" i "Što sve mogu učiniti da smanjim potencijalu opasnost?". Propitivanjem samih sebe pomoću otvorenih pitanja potaknut ćete se na konstruktivno razmišljanje o idejama, načinima rješavanja problema i optimiziranja načina života.
• Samorefleksijom možete doći do raznih odgovora na pitanja s kojima ste trenutno opterećeni, no ujedno i umiriti sebe i svoje bližnje. Usredotočite se na vaše misli (sjetite se stvari koje su vam pomogle pri suočavanju s problemima, razmišljajte o stvarima koje vas vesele, ne bacajte krivnju na sebe i druge), osjećaje (dopustite si izraziti pozitivne i negativne), tijelo (svjesno opažajte umor, glad, malaksalost u mišićima i pravovremeno reagirajte na njih, brinite za osobnu higijenu) i ponašanje (opažajte kako se ponašate prema drugima, koliko često čitate novosti o koronavirusu, kako se vaše ponašanje razlikuje od ponašanja prije proglašenja pandemije).
• Novonastala situacija vam omogućuje da nadoknadite stvari koje ste dugo vremena odgađali. Pomislite na obaveze i aktivnosti koje ste zbog poslovnih i drugih obaveza morali odgoditi.
• Izolacija vam omogućuje kvalitetno provođenje vremena s ukućanima (i kućnim ljubimcima). Razgovarajte o stvarima koje vas tište i vesele, pokušajte saznati nešto novo o njima, igrajte društvene igre, kuhajte zajedno, gledajte filmove i vježbajte. Što ako se ne slažete s ukućanima? Odredite rutinu (u koliko sati ustajete, doručkujete, kada idete na posao / kada počinjete s radom od kuće / učenjem za studij / učenjem za školu, te kada ćete imati odmor), podijelite poslove (tko čisti, tko ide u trgovinu, tko kuha), po potrebi odredite neka pravila ponašanja (npr. "Od 8:00 do 16:00 ne smetamo tatu koji radi od kuće"), razgovarajte o stvarima koje vas smetaju kod ukućana, informirajte ukućane o novostima, te ih zajedno komentirajte, budite strpljivi i prije svakog negativnog komentara pokušajte se zamisliti u njihovoj koži.
• Vježbajte zahvalnost. Razmislite na čemu ste zahvalni u trenutnoj situaciji. Na čemu ste zahvalni drugima i sami sebi. Razgovarajte s drugima o tome ili stavite misli na papir. Fokusiranjem na zahvalnost smanjujemo razinu kortizola (hormona stresa), poboljšavamo funkcije srca, stječemo otpornost na emocionalne probleme i negativna iskustva, smanjujemo osjećaj usamljenosti, vraćamo osjećaj nade i optimizam.
• Naučite nešto novo. Internet je pun informacija i uputa o bilo kojem hobiju kojeg ste oduvijek željeli isprobati. Osim interneta i vaši bližnji su puni raznih informacija i savjeta! Možete naučiti svirati gitaru, vježbati jogu, kuhati egzotična jela, šivati, igrati kompjutersku igricu, aranžirati cvijeće, bojiti kosu, novi strani jezik, izraditi maketu broda itd.
• Mislite na zdravlje. Iako vam se trenutno čini važnim opskrbiti se lijekovima – nemojte zaboraviti na zdravu prehranu, vitamine i tjelovježbu.

Što ako nas uhvati panika?

Razgovarajte s bližnjima ali i sa zdravstvenim ustanovama i stručnjacima!
- Ograničite vrijeme za čitanje negativnih vijesti. Odredite točno vrijeme kad ćete čitati portale i gledati vijesti na televiziji. Nije potrebno pratiti nove informacije svake minute, tako si sami stvaramo osjećaje nelagode, bespomoćnosti i tjeskobe.
- Čitajte novosti samo s vjerodostojnih portala. Internetom kruži masa lažnih informacija.
- Pokušajte racionalno razmišljati i odgovoriti si na pitanja: "Što meni uzrokuje paniku?", "Kada bi moj bližnji bio u panici, što bih mu savjetovao/la?"

• Obratite nam se za psihosocijalnu pomoć na:
  1) tel: 099 814 3975
  ili
  2) email: psiholog@udruga-srce-zelina.hr

 Vanda Canjuga, univ. bacc. psych.
"SRCE" - Udruga djece s teškoćama u razvoju, osoba s invaliditetom i njihovih obitelji; Petra Preradovića 3, 10380 Sveti Ivan Zelina
- dostupnost: ponedjeljak - petak od 10:00 do 12:00 i od 13:00 do 15:00

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ENG

The current crisis of the spread of coronavirus has created discomfort, led us to feelings of uncertainty and insecurity, and fundamentally changed our daily routine.
Suddenly we found ourselves in isolation from others: from our neighbors, family, friends, colleagues and acquaintances. We changed habits, adapted to the new rules and began to inform ourselves intensively about all the news midfielders with coronavirus. Falling out of a settled routine and demanding changes in working conditions, education and interpersonal relationships can affect the emergence of negative thoughts, fear, depressive, anxiety and panic. This is why it is important to acknowledge your own sensitivity and vulnerability, and seek help when the situation goes beyond our ability to deal with problems.

The effects of social isolation can have a negative impact on our mental and physical health. This can lead to an appearance: feelings of loneliness, sleep disorders, impaired cardiovascular function, problems with executive functions (functions that regulate and direct behavior), weakened immune system, anxiety and depression.
Due to isolation and indoor living, consequences such as physical inactivity, being overweight, eating disorders, excessive consumption of alcohol and cigarettes, difficulty sleeping, etc.

Despite the crisis situation, it is important to focus on the positive things and encourage them!

Ask yourself and answer the questions:

• "What's the worst that can happen to me?" and "What can I do to reduce the potential danger?". By questioning yourself with open questions, you will encourage constructive thinking about ideas, ways of solving problems and optimizing your lifestyle.
• Self-reflection can help you get a variety of answers to the questions you are currently burdened with, but also to soothe yourself and your neighbors. Focus on your thoughts (remember the things that helped you deal with problems, think about things that make you happy, don't throw blame on yourself and others), feelings (let yourself express positive and negative), the body (consciously observe fatigue, hunger, muscle malaise and react to them in a timely manner, worry about personal hygiene) and behavior (observe how you treat others , how often you read news about coronavirus, how your behavior differs from your behavior before a pandemic is declared).
• Emerging situation allows you to make up for things you have long delayed. Think of the obligations and activities that you had to postpone due to your business and other obligations.
• Isolation allows you to spend time with households (and pets). Talk about things that make you happy, try to find out something new about them, play board games, cook together, watch movies and practice. What if you don't agree with the housemates? Determine the routine (at what time you get up, have breakfast, when you go to work / when you start work from home / learning to study/ study for school, and when you will have a holiday), share the chores (who cleans, who goes to the store, who cooks), determine if necessary some rules of conduct (eg. "From 8:00 to 16:00 we don't bother dad who works from home"), talk about things that bother you at homeowners, inform the householders about the news, and comment on them together, be patient and try to imagine yourself in their skin before every negative comment.
• Practice gratitude. Think about what you're grateful for in the current situation. To which you are grateful to others and to yourself. Talk to others about it or put your thoughts on paper. By focusing on gratitude, we reduce cortisol levels (stress hormones), improve heart function, gain resistance to emotional problems and negative experiences, reduce feelings of loneliness, restore feelings of hope and optimism.
• Learn something new. The Internet is full of information and instructions about any hobby you have always wanted to try. Besides the Internet and your neighbors are full of various information and advice! You can learn to play guitar, practice yoga, cook exotic dishes, sew, play computer game, arrange flowers, dye your hair, new foreign language, make a model of the ship, etc.
• Think health. Although it currently seems important to you to stock up on medicines – do not forget about healthy eating, vitamins and exercise.

What if we panic?

Talk to your neighbors but also with health facilities and experts!
- Limit time to read negative news. Specify the exact time when you will read portals and watch the news on television. It is not necessary to monitor new information every minute, so we create ourselves feelings of discomfort, helplessness and anxiety.
- Read the news only from credible portals. There's a mass of false information circulating on the Internet.
- Try to think rationally and answer questions: "What causes me to panic?", "If my neighbor was panicked, what would I advise him?"

Contact us for psychosocial assistance at:

1) tel: 099 814 3975
or
2) email: psiholog@udruga-srce-zelina.hr

Vanda Canjuga, univ. bacc. Psych.
"SRCE" - Association of children with developmental disabilities, persons with disabilities and their families; Petra Preradovića 3, 10380 Sveti Ivan Zelina
- availability: Monday - Friday from 10:00 to 12:00 and from 13:00 to 15:00

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