Akadēmiskais centrs
If you feel anxious, concerned, confused, angry – remember that your feelings are normal reactions to change
For most people, changes are worrying, they initially do not want to accept changes and resist them. We now have to alter our usual routine. Many young people may be facing this type of crisis for the first time in their lives. And yet, I urge you to reflect on past experiences and remember a challenging situation that caused concern, but ultimately was successfully overcome – ask yourself, what happened then, how did you act, which helped to overcome the crisis? Was it a special action, an idea, a motto, maybe even a song? What did you do then? Commend and praise yourself for dealing with it, and believe that you will weather the storm again. Which thoughts and actions of that time could help you now? Do you see the benefits in the ways you overcame the previous crisis? Do you believe that everything will ultimately work out this time, too?
Talk to others about what is happening, about your feelings, concerns and experiences
Currently, social networks are flooded with suggestions, tips, instructions, encouragement. Far fewer people share their personal experiences and emotions during this time. Social networks are usually not a place to show your fears, insecurities, anxiety (well, the exception is anger and outrage at someone else's wrongdoing). However, find an opportunity to talk to others and tell how you feel right now.
Maintain ties with family, relatives and friends as much as possible in these circumstances
Unfortunately, many relatives and friends at this time have to use remote communication. It is not the same as a face-to-face meeting, and yet better than nothing. It can be especially difficult for those who are in quarantine or self-isolation, because we need other people. The hormone released when receiving sympathy and comfort, or by expressing sympathy and comforting others is our natural "medicine" for stress. As mentioned above, talk about your experiences with others. And listen with patience and understanding when your friend tells you how difficult it is for him or her. IT IS BEST NOT TO OFFER UNASKED ADVICE, because there is really no shortage of it everywhere.
Follow the daily routine and rhythm
Now, perhaps more than ever, we all need to be able to organize our own time. If you know that your flexible daily routine helps you to cope with all duties and responsibilities, then everything is fine. If not, devise a daily routine and FOLLOW IT. Schedule a day, a week, note all the tasks to be done. I usually advise students to follow the usual daily rhythm, just like it used to be during regular lecture time – 1.5 hours of active work, then a break, ad then once more 1.5 hours of work followed by a longer lunch break.
Don't be harsh with yourself if you failed to follow this flawlessly, as long as you know you tried. Many are helped by the awareness that others are also studying or working during this time. It may be worthwhile to agree with your friends or classmates on a common study time, even if it is remote, and at intervals to talk online about how everyone is managing, things that are unclear, etc.
Plan activities that bring joy and satisfaction
Plan activities in your daily routine that bring you joy and satisfaction. Clearly, many may have had to give up some of their favourite, usual activities. However, there are definitely options. Sports, walks, fresh air are essentially mandatory. And do not miss the opportunity to have a hearty laugh, even if you see yourself as a serious, composed person. The positive effect of laughter on emotions and human body is unquestionable.
Remember to eat and eat healthy
At home, the refrigerator and snack supply are closer than usual. On the other hand, those who do not have an appetite due to work or stress may forget about food. Therefore, meals also should be included in the schedule. Remember that a healthy diet is necessary for your brain function!
Find a way to express your emotions
And once again – find a way to express your emotions – talk, write a diary, draw, write poems, letters, music – whatever is right for you.
However, some, either because of the emergency situation or as a result of some other concern, may feel that the emotional difficulties are unsurmountable and they do not have the strength to overcome the events and continue with their daily lives.
Crisis events usually lead to
Uncertainty, insecurity
Anxiety
Fear
Helplessness, vulnerability
Guilt
Irritability, anger
Sadness, mourning
Chronic stress usually causes
Decrease in working capacity
Mood changes
Feelings of weakness or anxiety
Emotional and physical exhaustion
Difficulty to relax during rest
Unexplained physical complaints such as body aches or abdominal pain. * (source: Latvian Society of Psychotherapists (LPB), Latvian Doctors Association of Psychotherapists (LĀPA)).
If you feel the need to help overcome emotions, there are several options. There are organizations that offer free psychologist’s or psychotherapist’s counselling for emotional support – for example, LPB in cooperation with LĀPA (tel.: (+371) 26489504, email: atbalstslab@psihoterapija.lv). Some psychologists and psychotherapists offer counselling at a reduced fee. 24-hour telephone assistance in difficult situations is available by calling the Crisis and Counselling Centre "Skalbes" (tel.: (+371) 67222922, 27722292).
UL students and employees are welcome to contact the UL consulting psychologist. More information is available here.
