In critical moments, when life habits are disrupted, people may have to face situations of stress and anxiety due to the helplessness and/or frustration caused by the circumstances. In this context, the American psychologist Peter Levine, creator of Somatic Experiencing® therapy, proposes:

• Regulating how news is consumed (avoiding overexposure).
• Applying positive reframing to the situation.
• Returning to daily routines or creating new ones.
• Talking about feelings and reconnecting with people.
• Helping others.

Along these lines, S. E. Hobfoll, an expert in humanitarian aid after major catastrophes, established five criteria to promote in such situations, synthesizing the population’s needs: a sense of safety and self-efficacy (individual and collective), calm and control, connectivity between people, and hope.

How can we apply this to the current situation generated by the SARS-CoV-2 coronavirus?

Beyond the measures needed to prevent SARS-CoV-2 infection, it is important to carry out a series of actions to maintain psychological well-being.

Communication

Measures such as social distancing and visit restrictions can lead to social isolation, especially among older people who live alone. Therefore, it is important, even at a distance, to communicate and socialize with friends and family using available technology and tools, such as mobile devices, social networks, video calls, or WhatsApp.

If you know people who do not know how to use these tools, you can help them learn so they can stay connected with society. For example, you can draw instructions or make a video on your screen explaining step by step how to use them.

Communication and collaboration with others are highly positive, according to past experiences studied during critical moments, and they help prevent isolation, which can negatively affect our psychological health.

Organization of tasks

It is useful to plan daily activities so that, despite the exceptional nature of the situation, there are routines and daily habits. Some options for younger children include:

• Playing.
• Reading and listening to stories.
• Doing hands-on activities.
• Learning new things, such as relaxation techniques.

It is also important to engage in physical exercise, such as stretching or walking in a confined space, even if it is limited.

If you have elderly neighbors who are part of the high-risk population for COVID-19, you can offer your help, for example, by doing their grocery shopping. These actions are highly positive for people and also help ensure strict isolation measures for this group.

Access to information

Overexposure to information related to COVID-19 increases stress levels and harms mental health. Therefore, moderate access to news is recommended to stay informed, along with engaging in other activities such as reading a book, watching a movie, or playing a game, avoiding receiving more information than necessary.

Emotional management

Nervousness, anxiety, irritability, a constant sense of danger, insomnia, and difficulty controlling worries or stopping thoughts about the illness are some of the symptoms that a situation like the current one can generate. To minimize them, you can:

• Maintain healthy habits and daily routines (nutrition, hygiene, sleep, etc.).
• Find activities or alternatives to distract yourself from negative thoughts.
• Verbalize emotions with a close person or colleague to relieve emotional burden and concern.
• Disconnect from the constant flow of information to reduce overload, rumination, and worry.
• Follow breathing and relaxation techniques to reduce anxiety levels, or practice activities such as yoga or meditation.

Most anxiety responses are considered normal, but it is important to be alert to symptoms such as:

• Rapid heart rate and/or a feeling of pressure in the chest.
• A state of hypervigilance, with constant checking of completed tasks.
• Increased fears and excessive worries.
• Avoidance of people, places, or information.
• Changes in sleep or eating, and in ways of interacting with others.
• Impact on interpersonal, family, or work-related reactions.

If one or more of these symptoms occur, anxiety is affecting daily activities, and it is necessary to consult a specialist to seek strategies to modulate these cognitive, emotional, and physiological responses.