Live in the moment

Psychologists often recommend to “focus on present” in order to cope with high levels of anxiety when we are all confined to homes during these days due to the coronavirus outbreak. Asst. Prof. Yasemin Meral Öğütçü from Department of Psychology, delivered “The coronavirus Anxiety and Uncertainty: How Are We Going to Cope With It Then?” titled conference as part of the Campus Izmir Chats held by Izmir University of Economics (IUE) on online platform in different fields such as law, education, health, economics.

In her speech, as the guest of the “Online Seminar Series” titled event of IUE Graduate School, Öğütçü pointed that uncertainty increased the levels of anxiety in people and she said, “Anxiety causes nervousness, tension, confusion, stomach pain, headache, increased heart rate, concentration and sleep issues, and increased use of alcohol and nicotine. Dwelling on the past and worrying about the future robs you of enjoyment today, of truly living and it increases anxiety. The only important moment is the present moment. You may not get rid of your worries completely, but you can choose how to cope with them. When you feel increased level of anxiety, you can reduce it with basic exercises. You can live in the moment and become more mindful. Mindfulness involves being with your thoughts as they are. For about 5 minutes, you become an observer of your thoughts and your surroundings. The purpose here is not to reduce anxiety but rather learn to live with it.” 

Opt for breathing exercises and comforting activities

Öğütçü indicated that in addition to living in the moment, engaging in breathing exercises and comforting activities would be very helpful. Öğütçü recommended to make time and space to acknowledge your worries. “If you’re stressed-out, schedule a specific time to worry about your problem. Delay your worries, you will have time to think about them later. Focus on what you are doing. Pick a portion of the day when you’ll have some uninterrupted space to be your worry-time. Think if there is a kernel of truth to it or not,” said Öğütçü.

Be aware of your emotions

Stating that we should put a limit to watching and following news about COVID-19 during this time, Öğütçü made the following recommendations: “Get your information from trusted sources. Do something for yourself. Acknowledge your feelings and accept them. Focus on what you can control. Stay in touch with your loved ones. Maintain a healthy, balanced diet. Be active, do stretching exercises. Listen to the music you like. Remember that your feelings, and whatever is happening will pass eventually. Spare 5 minutes for breathing exercises. Notice 5 nice things around you. If you feel you have difficulty coping, do not hesitate to ask for help.”