After an improvement in the summer, the corona situation is now coming to a head again. It feels a bit like spring 2020 déjà vu. What does that do to our psyche?
Restrictions were relaxed, the number of cases fell: In the summer, the specter of Corona seemed to be less of a threat. But it never went away, that is becoming clear now that more people are getting infected again and politicians are taking countermeasures. Such a back and forth in the corona crisis is stressful for the psyche, says psychotherapist and author Dr. Mirriam Priess. In an interview, she explains why the shorter days are making this even worse and how to deal with the situation in the best possible way.
Ms. Prieß, increasing numbers of cases and more restrictions: What does that do to our psyche when the Corona crisis continues to escalate?
Mirriam Priess: Every up and down and every back and forth is a problem for the psyche. The more often this happens – from one extreme to the next extreme – the more stressed the psyche is. The more resilient a person is, the better able they are to face crises and existential threats at eye level and make the best possible use of them. However, the more this resilience is lacking, the more likely he is to react to crises with various psychosomatic symptoms – with anxiety disorders or depression, but also with exhaustion syndromes and even burnout.
Does the fact that the crisis is now entering the autumn and winter make the problems worse? Do the consequences of Corona cause more mental problems at this time of year than in spring?
There are certainly several aspects that play a role here. On the one hand we are already weakened. We have lived through the crisis before – combined with the hope that it is over and over. Now comes a repetition and that is always very stressful. In addition, when the days get shorter and darker, it has a negative effect on the mood of many people. Faced again with the restrictions and the threats, in a dark season: This combination is a high burden.
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Listen to yourself in the Corona crisis
How do you know if the Corona crisis is causing you more mental problems than it is good for?
Affected people notice from various symptoms that their own stress limit has been exceeded. On the behavioral level, the more stressed a person is, there is initially a strong fight against it. Finally, there is social withdrawal and social isolation. On the emotional level, inner restlessness, fear and tension begin – this can lead to panic. The longer the stress lasts, emotional exhaustion, depressive exhaustion and resignation develop, which make it increasingly difficult to cope with the situation. On the mental level, brooding is a typical symptom of stress.
At the body level, the immune system no longer functions as well as it used to. The more a person fights in his life and the higher the psychological pressure, the more the body’s defenses weaken. Back pain, stomach problems, poor circulation, tinnitus, flare-ups of allergies: Depending on where those affected have physical weaknesses, the stressful situation becomes noticeable.
Which strategies help to stay mentally up and not let it get that far?
Resilience, the inner, psychological resistance, arises from an inner and outer dialogue ability. Everyone can reduce stress by staying in dialogue with themselves. This means: actively paying attention to how he is doing, reacting to disturbances in good time and consulting a doctor in good time in the event of physical symptoms. It is also important to stay in dialogue about your own stress: within the family or with friends. If you feel that there is no relief, you should also seek professional therapeutic help.
The problem is that crises are compounded by people being ashamed to talk about the fears. That they withdraw and isolate themselves instead of seeking help. As a result, the symptoms continue to increase and the crisis deepens.
A central point is to strengthen the relationship with yourself and to take some time every day to calm down and ask yourself whether you are getting your money’s worth in this tense situation and what you could actually do to relieve yourself and do something good for yourself. A burnout, especially in crises, always arises from the fact that those affected fight against what is, instead of pausing and ensuring a balance between taking and giving.
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Would you also advise this in general? So not only when it crunches, but when you really still feel good, so that it doesn’t get worse?
Yes. The following applies: faults always have priority. The moment I feel disturbed, I should get to the bottom of it. This is a key way of preventing crises and burnout: Many problems would not even arise if we reacted in good time and with foresight.
And you should always look where and how you can strengthen yourself. There are six crucial areas in life: health, family and partnership, work, social contacts, the area of individuality and the area of faith. These six areas of life are essential to fill out.
Maintain contacts for the psyche even in the Corona crisis
That sounds pretty complicated. Most people are probably not even aware of these six areas. How would you translate that practically?
Let’s take the area of family and partnership: Successful relationships strengthen inner resilience. To consciously take time for the we and the partnership, to speak openly about one’s own worries, to spend time together and do things within the scope of the possibilities. The same applies to the circle of friends: Instead of withdrawing, actively cultivate friendships and stay in dialogue. You can strengthen your health, for example, through sport and a healthy diet.
Crisis management is characterized by actively looking at what you can do to strengthen yourself in seemingly uncontrollable situations. And there is a lot possible.
Especially meetings with friends are sometimes difficult to implement in Corona times. Suppose there are more restrictions again: Many people would face the problem of isolation again. What advice would you give them?
It is then all the more important to actively maintain social contacts. Whether virtually or through regular telephone calls. Especially where the usual meeting places and activities are no longer available, one should cultivate relationships in a targeted manner as far as possible. So actively inquire: “How are you?” But also make your needs clear: “Do you have an ear? I would like to talk to you.»
How do you get the specter of Corona out of your head in everyday life? Can it be hidden?
I can understand what you mean by hide. But the moment you want to fade something out, it fades in on you all the time. Fighting it makes the situation worse and ends in exhaustion. It is important to face the crisis at eye level and remain realistic. The more I lose myself in the emotions, the more uncontrollable the situation becomes. The Corona crisis always touches people’s unconscious fears and unresolved crises. One woman told me that the lockdown reminded her of her divorce. From one day to the next, she was completely alone.
That means: We are confronted with old, unprocessed feelings from previous powerless and crisis situations, which have nothing to do with the current situation. Being aware of this and reacting actively to it is a very central point.