Receiving the new year is usually accompanied by lists with good intentions. But the consequences of the pandemic weigh when it comes to changing course in everyday life. However, the will to improve in the field of health (physical and emotional) is an aspect on which negotiations do not fit, even more so after long months of uncertainty, limitations and radical transformations.
“Just as memory is congruent with our mood, the same goes for the future. If I feel discouraged, sad, negative, tired now … I may be anticipated 1 less positive future“, Shares Cristina Mae Wood, European Doctor of Psychology, specializing in anxiety and stress, and health psychologist at the Human Area Center in Madrid.
Although not everyone was affected by the pandemic with the same severity, states of anxiety, stress and depression are also part of the new normal. And, precisely these pictures can be an obstacle in achieving certain goals. But they are not the only ones. See deprived of freedom of movement or with the cut revenue they are other of the reasons that restrain certain transformations in the routine.
Putting sentimental life in order, achieving a better work-life balance and more work-life balance, integrating a healthy diet or finding a better distribution in the face of family burdens are some of the most pressing goals to start 2021 in order.
“It is important to keep in mind that while the desire to do something helps, it is not the determining factor. What is relevant is the decision to conduct a review of our goals and values,” says Joselin Miranda Gómez, health psychologist and member of the team of the Center Psicologia Clínica.
And, explain the psychologists consulted, this is the way to make changes in life when reality makes it difficult.
Quarantine triggering terminal crises in many couples. Photo Shutterstock.
To the couple: materialize a breakup (even without money)
Confinement tested each and every one of the relationships living under one roof. In some cases, it resulted in a strengthening of the couple. But in many others, the result was the opposite. “Many couples in their forties have joined them, and about half realized they didn’t work,” Wood shares.
Given this circumstance, starting a life alone is the most logical consequence. However, job insecurity resulting from the crisis made this move impossible for many people. “Those who thought to put an end to the relationship and, due to the economic situation, have not been able to carry it out, can reach an agreement of minimums in which the privacy of the other is respected, a space is allowed individual, the domestic responsibilities and the care of the children are distributed, and a balance in the economic part is maintained “, recommends Miranda.
According to experts, be aware of the situation is the first step. From here, if you don’t have enough money to become independent it’s important to do numbers and start saving or looking for work if you don’t have one. “You may not be able to leave in a month, but you can in six months. The important thing is to have a goal,” Wood suggests.
In 2019, the WHO recognized burnout as a disease. Shutterstock illustrative image.
For the professional: managing the ‘burn-out’ (in the midst of a crisis)
Dismissals were the general trend in the labor market. Equipment was reduced and, as a result, the workload increased. Those who already suffered burn-out (burn worker syndrome) in their workplace, saw this situation exacerbated. But both these profiles and others who had proposed a change of professional sign saw their intentions hampered by the general situation.
“If you realize that your job is not passionate about you, if you do not learn, if you suffer burn-out, if the relationship with your boss is bad or if you are bored, The important thing is to look. This is something that happens to the 80% of the population“, Shares the anxiety specialist.
Despite how complicated at the moment, it is important to make an analysis of where it would be desirable to focus the race, without giving up or creating limitations in the face of it. “It should be borne in mind that the only solution is not to quit the job. It’s important to be flexible, at first you can apply for a part-time job or, if you’re very stressed or depressed, take a leave and give yourself time, ”Wood continues.
Also, taking advantage of free time to investigate those issues in which you want to grow, even if you are out of work, is beneficial. Also, improve your profiles on LinkedIn and get started inform the network of contacts about our goal, To be on target for opportunities that may arise.
On the other hand, the physical exercise is another tool to lower work stress. “It’s much more effective against depression and stress than any pill. Sport helps release cortisol, increases oxytocin levels and that reduces anger. All of this is very important for us to be calmer, we need to sleep better and we don’t think so much in the negative“, Adds the doctor in psychology.
Feeding better, a goal that many set themselves at the beginning of the year. Photo Archive.
Break with emotional food
Among the most recurring purposes at the beginning of the year is the review of the relationship that is maintained with food. In 2021, this issue may be of more concern to people than usual. We spend more time at home than ever before and this circumstance, coupled with a framework of uncertainty and anxiety, unleash unhealthy eating patterns.
“Food, like any other addiction, never solves the background problem. If I have anxiety, stress and use food to calm these unpleasant emotions, the only thing I will get is to create a new problem, “Wood shares. Again, being aware that there is a mismatch in the relationship with food is the first thing. step to handle the situation.
It is also essential to draw up routines that slow down the act of getting carried away by food when emotionally something goes wrong. “Even if there is a situation that we do not like and limits us to some extent, it is possible to maintain and care for a routine tailored to our interests. It will help us to order and deal more adaptively with day-to-day difficulties,” he explains. Miranda.
If we are to increase the chances of success in changing habits, we should transform the way we understand the situation or, what is the same, the assessment of threat by that of challenge.
In the first case, it is the negative thoughts that direct a certain situation (which can last for months), resulting in feelings such as anxiety, frustration, insecurity, fear, sadness, anger. “These emotions accumulated over time, especially when there is a lot of uncertainty, are going to have negative consequences on behavior,” Wood warns.
However, when a challenge assessment is established, attention is focused on what we want to happen. “It’s very easy: What would I like to see happen? See how my body changes, I feel good in my own skin. You see and feel these positive emotions, which in this case would be excitement, emotion, excitement. They’re always going to have positive consequences, ”he continues.
Physical activity is key to physical and mental well-being. Photo Shutterstock.
Maintain the sports routine
Faced with the first confinement, going to the gym, cardio class or even the treadmill at home became a must. As the months passed, the will to continue training from home fell.
“The problem for most people is that they expect to be motivated to play sports, and that’s a trap, a deception. To be willing you have to create the habit, little by little. We are animals of habits and, when we repeat a behavior, approximately at 21 days it becomes a routine and it doesn’t cost you that much anymore, ”Wood reveals.
If the problem is due to the fact that the exercise pattern that was followed cannot be maintained due to the restrictions, maintaining an open attitude is the key so that the sporting intention does not decline. “It is advisable to focus on what we can do now to get as close as possible to our goals. To do this, we need to be realistic and act in the short term,” advises Miranda.
The pandemic distorted the boundaries between family, work and school life. Photo Shutterstock.
Support family burdens
Another situation that worsened the health crisis is the weight that certain people bear for it care of relatives or loved ones. Those who are cared for by the elderly or in poor health and had outside help were sometimes deprived of it, for fear of infection or for quarantine, or for the crisis. Something similar happens in the case of childcare.
“Every person has to value the resources they have, value them and set limits, also in terms of the energy that is offered,” Wood explains. If it is children, the psychologist insists that it is necessary to share with them that parents also get tired and settle down moments of disconnection.
Introducing activities that generate well-being is a useful tool in these cases. “Activities such as taking a short walk, doing some relaxation exercises, maintaining social activity even through video calling, trying to organize times and daily routines (sleep, diet, exercise) or simply stop and distract a few minutes a day can help relieve stress, ”Miranda recommends.
When time is running out, Wood proposes reviewing habits, such as time spent on mobile apps. “If we fast on mobile phones or television we will gain a lot of time to invest in our psychological well-being. Exercise, read in bed, draw, sew or meditate. With investing 15 or 20 minutes a day it’s enough, ”concludes the anxiety and stress specialist.
By Rocío Navarro Macías, for La Vanguardia.