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İlişki terapisi ve uyum danışmanlığı
Eşler arası iletişim danışmanlığı
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Çocuk gelişimi takibi
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Yaşam koçluğu
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Sınav kaygısı ve sınav sonrası kaygı
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Cinsel sorunlar
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Applied Ways to Cope with Coronary Virus, Quarantine and Epidemic Anxiety
30/05/2020
Applied Ways to Cope with Coronary Virus, Quarantine and Epidemic Anxiety
In the period of unprecedented global quarantine, epidemic and corona virus uncertainty, I thought it was necessary to write an article in practical practice to provide much needed support to our society. In this article; I will provide information that helps you build flexibility in difficult times such as the coronavirus, quarantine and pandemic process. Read my writing carefully, apply it to your life and follow these suggestions. Nevertheless, those who cannot cope with anxiety, anxiety, etc., should definitely receive professional support or psychotherapy.
The sections of my article will be as follows:
1. Introduction,
2. Planning Your Information Regime,
3. My Domain Worksheet,
4. Practical Wisdom to Endure Uncertainty,
5. Reducing Anxiety Through Challenging Thought,
6. Reduce Anxiety Through Distracting Activities,
7. Starting the Planning Application,
8. Starting the Daily Thanksgiving Practice,
9. Starting Daily Breathing Exercises,
10. Improving the Quality of Your Social Connections,
11. Regular Exercise Routine Development,
12. Creating Your Stress-Resistance Action Plan,
13. Other Resources
In the period of global outbreak quarantine and corona virus uncertainty, I think it is necessary to read and apply this article to provide much needed support to our society. The first thing to note right now is that it's completely normal to experience a wide variety of emotions. Because accepting your emotions is an important first step to build endurance. A simple action, naming emotions, has been shown to contribute to spiritual well-being. Now take some time to listen to the sound of your body and notice how you feel.
Take note of the emotions you describe:
• Anxious • Stressed • Anxious • Fearful • Low • Alone • Strangled • Helpless • Frustrated • Guilty • Angry
Remember: It is usual to feel uncomfortable. Accepting feeling uncomfortable is often the fastest way to relax.
What is Stress and Anxiety?
The terms stress and anxiety are often used interchangeably. To develop a deeper understanding of spiritual well-being, it is useful to understand how they differ. Stress; Kelly McGonigal, an expert in new stress science, gives us the definition: “Stress is what happens when we care about something we care about”. Many of us are now in a position where we feel uncertain about what matters to us. This understandably leads to an increase in our stress response. Stress is best understood by its manifestation in the body. The symptoms we all know are palpitations, sweaty palms and abdominal discomfort. At the center of the stress experience is the amygdala, the area of your brain that is responsible for creating your body's stress response. Experts agree that a key component of stress is a threat and perception of danger. You've probably heard of a 'fight or run' stress response as a response to perceived danger. In fact, we have various stress responses. For example, there is an answer that encourages us to reach out to social support, called the "direct and hold" response. Dr John Arden, author of several books that combine neuroscience and psychotherapy, recently introduced the term auto-stress to explain what happens when our body's stress response persists for a long time. He explains: “Just like autoimmune diseases take over the immune system and attack the body instead of protecting the body, auto-stress turns it into something that attacks the self instead of protecting the stress response system.” If your body is in auto-stress mode, you will constantly experience a wide variety of physical stress symptoms regardless of your condition. That's why people often report feeling anxious for no apparent reason. If you have a high level of distress triggered by the pandemic, you can continue to feel that way after the virus has passed.
Auto-stress symptoms include:
• Shortness of breath and hunger, feeling you can't breathe
• Muscle tension, pain and pain
• Headache
• Sleep Difficulty
• Restlessness and inability to relax
• heart palpitations
Digestive problems
Anxiety Anxiety is often defined as having mental and physical symptoms together. The distinction between mental and physical anxiety is important because different tools are needed to deal with physical symptoms (we refer to as auto-stress) and mental symptoms (we refer to as anxiety). Anxiety is best defined as the useless thinking patterns we experience when our mind is stuck in threats, uncertainty and negativity. Anxiety can occur on its own as a response to stress or trigger stress. When it occurs as a response to stress, it can intensify stress and lead to panic attacks in the worst cases. The important thing is to learn how we can use anxiety in a beneficial way, so you will not be affected by it.
Here are five examples of what you should pay attention to:
Threat Scan When your mind is investigating possible threats (conscious or unconscious) in the environment. Threat screening is usually associated with your mind making sense of harmless events.
Examples:
• Checking your body frequently for coronavirus symptoms.
• Obsessively checking the news for updates on the coronavirus. Disaster Disappearance When your mind is rapidly turning to the worst case scenarios, that is, "when you make a mole hill a mountain".
Examples • You feel chest tightness and your mind tells you that you are suffering from coronavirus and your life is in danger.
• Your mind gives you the mental image of losing all the people you love.
What is Hypothetical Concerns?
It is important to note that the concern is completely normal. This is useless when you focus excessively on hypothetical concerns rather than just everyday worries. Hypothetical concerns include 'what if ...' thoughts are typically related to what you do not have much control over. Everyday concerns are about what you have control over, and they can help you become more proactive. If you are uncomfortable with uncertainty, you probably tend to hypothetical anxiety and spend a lot of time focused on the future rather than the present.
Examples:
• “I know I follow all directions, but what if I spread the virus”
• "What if someone gets too close to me at the supermarket and infects me with the virus?"
Your Emotional Reasoning Mind tells you that your emotions reflect reality, but emotions are often unreliable, although they often act like assistant ambassadors.
Examples:
• "I feel scared, so I must be in danger."
• "I feel guilty, so I must have done something wrong."
Doing Fortune Telling (Seeing the Future) When your mind interprets future predictions as facts.
Examples:
• “I will be stuck inside for months.”
• “My mental health will continue to deteriorate and I will have to go back to my medications.”
My Useless Thinking Patterns
Learning how to recognize and reduce anxiety is an extremely useful life skill. In this article, I will introduce you various tools in order to deal with anxiety, and we will create your Stress Resistance Action Plan to prevent and reduce auto-stress.
What are the tools to help you manage anxiety?
Planning Our Information Regime Media; our brain is fully aware that it is built to focus on threat, uncertainty and negativity and takes advantage of it. Most news sources are (negatively) biased, sensational and speculative to attract your attention. Anxiety is easily fed by consuming such information. To reduce anxiety, it is important to be aware of your information regime and take control of it.
Current Information Regime With which information sources and how often do you feed your mind?
The Most Important Coronavirus Facts. But if you are prone to disaster, you may find it helpful to direct your attention to the facts:
• The vast majority of people experience only relatively mild symptoms.
Approximately 2-3 percent of coronavirus cases are fatal.
• Health advice for the general community is as follows:
• Wash your hands with warm water and soap for at least 20 seconds if:
• After coughing or sneezing
• Before, during and after the food preparation process
• Before eating
• After toilet use
• When it enters from outside
• When hands are visibly dirty
• When caring for the elderly or the sick
• After using animals or animal waste
• Use alcohol-based hand disinfectants to wash your hands, but do so in small amounts.
• Keep a distance of at least 2 meters between yourself and anyone who coughs or sneezes.
• Cover your coughs and sneezes and throw the handkerchief or cloth you used to do this in a quickly closed trash can.
• Avoid touching your eyes, nose, and mouth.
• Disinfect surfaces such as tables, phones, tablets, smartphones and bench frequently.

What are Reliable News Sources?
• Ministry of Health • TUBITAK • EVOLUTION TREE • Presidency • UNICEF • Turkish Medical Association

Morale News Sources:
• At 93, he defeated the corona virus, was discharged by playing horon
• At the age of 96 he was discharged by defeating the corona virus!
• Kovid-19 patients discharged with applause in Denizli
• Centennial Plane Tree Discharged from the Intensive Care Unit to the Service Source: Age-Age Plane Tree Discharged from the Intensive Care Unit to the Service
• There are also positive news in the fight against Covid-19: Medicines, antibodies, vaccination studies
• Good news all around Turkey ... They beat Corona
• Good News Begins!

Returning to normal life in the country
We recommend that you check your trusted news source once a day to plan your Information Regime. In addition, we recommend that you balance your information regime with pep news sources (as listed above).
What news sources will you use and when will you read it?
How else can you limit your exposure to alarming news (for example, by doing a digital detox day a week and limiting time on social media)?
My Domains Worksheet
If you are inclined to hypothetical anxiety (that is, 'what if?'), You may find it useful to notice these thoughts and then direct your attention to the things in your control. When research shifts our focus to what we can control; Our well-being shows that we see meaningful and permanent differences in our health and performance. So write down what you check in a circle. Then, it's sort of the things you can not control outside the circle.
Remember: You can't stop hypothetical concerns from occurring, but you can control your response to them.

What's Under My Control:
• Building endurance
• To follow the latest information and advice
• Focus on what matters to me
• My information regime • My daily routine
• Rest • Cultivation of connection
• Good food • Exercise
• Search and offer support
Voting and activism

Those Out of My Control:
• Other people's decisions
• Health of other people
• News
• Government's actions
• Opening and closing of schools
• Health system status
• Flights and holidays are canceled
• Traffic • Public transport
• Aging • Air

Practical Wisdom for Uncertainty Tolerance:
People with anxiety have been shown to have a low tolerance of uncertainty. It is useful to remind ourselves that uncertainty is an inevitable part of life, and the more comfortable we are with it, the sooner we can reduce mental pain.
Stoic and Buddhist philosophy emphasizes embracing uncertainty and change as the essence of life. Many people find it useful to read about these issues, stating that practical wisdom helps them change their mentality and reduce anxiety.

Practical Wisdom Resources Videos:
• philosophy of Stoicism by TED-Ed
• Marcus Aurelius and Stoicism
• The life and philosophy of Buddha Books
• Thoughts to Myself
• Life Is Short, Do Not Ignore Being Happy • Comforts • Notice Think, Feel, Live Quotations
• “The biggest obstacle to life is the expectation that is based on tomorrow and losing today. The whole future lies in uncertainty: live immediately. ” - Seneca
• “Ask yourself: Is this event (s) related to those in my control or not? If it concerns anything out of your control, educate yourself so as not to worry. ” - Epictetus
• “You have control over your mind, not outside events. If you notice this, you will find strength. ” - Marcus Aurelius
• “The universe is change; our life is what our thoughts build. ” - Marcus Aurelius
• "What's not something that happened to you, how you react is important to him. When something happens,
• the only thing you control is your attitude towards it; you can accept it or be offended. ”” - Epictetus
• "events not bother people who are opinion about that events." - Epictetus
• “Don't want or wait for the events to be what you want them to be. By accepting the events as they are, inner peace is possible. - Epictetus
• "Do not let your crush you ideas about all areas of life. Focus on the current situation and ask yourself why this is so unbearable and cannot be overcome. ” - Marcus Aurelius
• “Freedom and happiness are gained by ignoring what is beyond our control.” - Epictetus
Hint
Why not research your favorite quotes and create a notebook?
When you find that your mind is increasingly anxious, try reviewing the notebook to reduce your anxiety.

Reducing Anxiety by Challenging Thoughts
Challenging thoughts is a simple yet powerful cognitive behavioral therapy (CBT) technique to reduce anxiety. As mentioned, concerns threaten your mind, at best, when you live in uncertainty and negativity fixed is defined as unhelpful thinking patterns. The challenge of thought helps to calm your anxiety by expanding your focus to include the bigger picture.
Below are the techniques to challenge two thoughts you can try. Continue to practice and discover what works best for you.
First Technique
Attention - When you feel bored, stop your work and pay attention to your inner voice. Your mind is telling you?
Faith - Do not believe your thoughts automatically!
Challenge - Eliminate anxiety by expanding your focus. What is the bigger picture? Have you thought, is it real, is intuition? If you were, you could imagine what it feels more calm instead?

Ignore - Accept that worry dominates your thoughts and let useless thoughts go away.
Explore the options - what's the point of focusing now? What options do I have?
Second Technique
Right? - Is that 100% true? If not, what are the facts and what is thought?
Beneficial? - Is it helpful for me or others to pay attention to thought? Inspiring? Does the thought inspire me or does it have the opposite effect?
Is it essential? Is it important for me to focus on thought? Is it essential for me to act based on this idea?
Kind? - Is the thought a kind thought? If not, what would a more gracious thought be?

Tips to Challenge Thoughts
• Writing your challenge to thinking is more useful than trying to do it in your mind.
• If you are not so used to paying attention to your inner dialogue, focusing on this process may not seem natural at first. No problem. Over time, it will start coming easier.
• This is not the most suitable tool if you are very upset because it can be difficult to think rationally when your emotional brain is taken over. Try to neutralize your emotions with a distracting activity (see next page) and return to compelling thought when you calm down.
 
Reducing Anxiety Through Distraction Activities
When your mind is filled with useless thoughts, distraction can be a useful tool to crush the snake's head when it is small. It should be remembered that a distracting activity should be very noticeable to effectively reduce anxiety. When an event doesn't work, take some time to think about why this might happen and how you can get more distractions in the future. Distracting activities not only help you feel happier, more motivated and more energetic, but also help you fight boredom. Decreased activity and social disconnection, low mood, low motivation and low energy are the main nutritional factors.
In order to feel better by creating your motivation system, you should follow the suggestions written above, increase your activity level and make sure you meet your social connection needs (I will discuss later). Here is a checklist of 72 ideas for healthy distractions. Check out those you like to add to your list of distracting activities as well as your own ideas:
1. Check out the sources of attention and meditation to try - find a lot in our online guide!
2. Work on personal development through logging
3. Browse new healthy recipes
4. Plan your meals
5. Scroll through this movie list that helps people with their mental health
6. Make '7-Day Happiness Challenge' out of its action.
7. Watch online documentaries
8. Watch the Comedy
9. Play a mobile game
10. Learn some basic yoga poses - Channels we recommend: Yoga with CurlYoga Doğanay
11. Learn calligraphy or handwriting
12. Learn to play musical instrument
13. Speak to a volunteer listener
14. Read a biography about someone who inspires you
15. Make a coloring with conscious awareness - browse the coloring pages with conscious awareness
16. Rediscover your favorite old music when you were young
17. Follow the tunes of the Ministry of Culture
18. Browse other theaters you can watch
19. Make a list of things to save
20. Make a relaxing handmade foot moisturizer
21. Take an online nutrition course
22. Start a blog
23. Download Bumble BFF and chat with new people in your area
24. Reorganize or redecorate your living space
25. Make a puzzle
Make a list of targets for the 26th year
27. Find a new podcast to listen to
28. Get rid of unnecessary items in your room (at home)
29. Update your CV
30. Make a list of the books you want to read this year
31. Search for project ideas that you can do yourself on Pinterest
 32. Attend the online drawing lesson
33. Search local groups with volunteering opportunities on Facebook
34. Talk to someone you haven't met in long time over video chat
35. Discover new music
36. Apply exercise video
37. Brainstorm ways to save more
38. Learn to make furniture or modernize furniture
39. Creating a list of life experiences
40. Get a 30-day free trial of Audible and listen to an audiobook
41. Take a free online coding course
42. Create Your Own "Mental Health Tools"
43. Start learning a new language
44. Do the 4-week Best Self Exercise, an evidence-based intervention for spiritual well-being
Plan 45th birthday gifts
46. Search for suitable activities for your elderly relatives
47. Start a side project to earn extra money
48. (Think of a suggestion)
49. (You think of a suggestion)
50. Make a poem or a short story
51. Make a cookbook from your favorite recipes
52. Make a list of things you would look forward to when the pandemic is over
53. Make a home improvement project
54. Use the Netflix Party extension to watch Netflix online with your friends
55. Do garden work
Watch 56th TED Talks
57. Make a list of topics you are curious about and search online
58. Do a spring cleaning
59. Search Pinterest for family events ideas
60. Search Pinterest for indoor children's events
61. Learn Handicraft, Knitting or Embroidery
62. Find a new board game to play
63. Start keeping a dream diary
64. Discover ideas for camping in your backyard
Check out our library of free tools!
66. Practice song videos with your kids
67. Cook a little
68. Browse online museums
Watch a live opera stream from the 69th Metropolitan Opera
70. Find a pen pal
71. (You think of a suggestion)
72. Sing songs with your kids

FOLLOWS THE MOTIVATION ACTION
 “What can help in combating habits? Try the opposite! ”- Epictetus If you have been inactive for a while and feel low, you will likely experience low levels of motivation and energy.
You can increase your motivation and energy by increasing your activity. Don't think - just do it. Motivation will follow!
SECOND PART
Building Your Stress Resistance Action Plan
We offer five different methods to prevent and reduce physical anxiety symptoms (eg stress).
Choose the one that suits you best and add it to your Stress Endurance Action Plan. (The more the better!)
 
A Daily Practical Planning
Sticking to a plan can do wonders for your mental well-being. Adhering to the routine helps you increase your sense of control and eliminate anxiety.
Planning suggestions:
• Take regular breaks. Take a break to calmly drink your tea or focus on your breath.
• Create a list of weekly targets. Determine what you need to do to reach your weekly goals. Divide the tasks into smaller pieces and draw on as you complete them.
• Identify 1-3 “most important” tasks. Creating a “most important” list daily helps you prioritize your most important and urgent tasks.
• Examine the items you have drawn out at the end of the day. Browsing what you have accomplished can improve your mental health.
• Use the to-do list application. You can choose a digital format similar to Google Keep. • Try productivity techniques like Pomodoro Technique or Eat the Frog.
• Prepare your daily to-do list the night before. You will find that being able to start working immediately helps increase your productivity. Also, this app can help you clear your mind and eliminate anxiety in the evening.
• Clean your work area at the end of the day. Studies show that scattered environments can disrupt focus.
• Determine your daily sleep patterns. Research on improving sleep quality states that a good sleep pattern is very important.
• Determine your end of work day ritual. To determine the boundaries between work and life, you can create some end-of-work rituals, such as wearing more comfortable clothes, turning off business e-mail notifications, and opening music.
• Create weekly family traditions. Create traditions such as “Box Play Friday” and “Movie Monday” to strengthen family ties.
• Be nice to yourself. You can come across a lot of things at once. Be wary of your critical inner voice and remind yourself that you are doing the best you can.
Creating Daily Satisfaction Application
“Enjoy the little things. Because when you look back one day, you can realize that they are actually big things. ” - Robert Brault
Research shows that gratitude can have many benefits,
for example: • reducing anxiety and stress • improving mood • strengthening the immune system •
Improving sleep quality An easy way to create a satisfaction app is to create a satisfaction diary. Set a time in your daily routine, write down something you are grateful for and pleased with.

SATISFACTION DIARY
I am glad because…
Creating Daily Breathing Practice
Difficulty in breathing is associated with stress. When you have trouble breathing, the normal amount of carbon dioxide in the blood decreases. This can lead to common symptoms, such as
• Breathlessness • Chest tightness • Numbness or tingling in the arm, fingers or around the mouth • Dizziness and lightheadedness • Weakness • Increased heart rate • Heart palpitations • Sweating or hot flashes • Headache • Feeling sick • Fatigue These symptoms may occur while standing still and can cause panic attacks.
Your breathing difficulties may be due to:
• Shallow breathing (breathing very fast) • To breathe too much (such as breathing more with the thought of not getting enough air, frequent sighing or yawning) Some people live both. So let's test your breathing:
1. Put one hand on your chest and the other on your stomach.
2. Breathe for a few seconds. Which hand is rising?
3. If you have a hand on your chest, you may have a shallow breathing habit. Although the effects of shallow breathing are not pleasant, they are not harmful to you and you can change your daily breathing practice by habit. The next time you feel anxious, focus on your breathing. Try to breathe through your abdomen so that when you breathe, your belly will rise and inspiration when you breathe out.
Here is a breathing exercise that you can practice 5-10 minutes a day:
• Breathe calmly and slowly and count up to four, while trying to expand your abdomen,
Hold your breath and count to two,
• Count as many as six as you exhale slowly through your mouth. This process is known as "abdominal breathing". Research shows that abdominal breathing makes you feel calmer within a few weeks.
Improving the Quality of Your Social Connections How can you create social connections during the isolation period?
Here are some ideas. Check to include those that interest you in your "Stress Endurance Action Plan".
1. Make video calls with friends that you haven't met in a while.
2. Play popular games with your friends using the video calling app Houseparty. 3. Visit Meetup.com to follow the events posted online.
4. Make a weekly lunch appointment with a friend via video call.
5. Watch Netflix online with your friends with the Netflix Party plugin.
6. Send letters to your loved ones.
7. Play Scrabble with your friends and chat with the Words with Friends app.
Here are 17 options for video calling. What else can you do?
Write below.
Developing a Regular Exercise Routine
"Walking is the best medicine of man." - Hippocrates
Exercise reduces the general activation of the amygdala and the sympathetic nervous system, that is, the stress-responsive parts of your brain and body. Research shows that aerobic exercise (such as walking, cycling and running) provides the same benefits as non-aerobic exercise (such as yoga and pilates). Studies also state that in order to achieve these benefits, it takes about 21 minutes of exercise at least three times a week. So, you don't have to spend hours doing this - it's something that most of us can add to life when it is made a priority. It is important to find something you like when it comes to building an exercise habit. Given that many people are interested in fitness, you have unlimited options. These include 'bedroom fitness' tools and tools that make it easier to move around indoors. Here are some ideas. Check to include those that interest you in your "Stress Endurance Action Plan".
1. Plan a daily walk.
2. Complete the YouTube video exercises.
3. Check out the workouts on Pinterest.
4. Do yoga online.
5. Get some indoor exercise equipment.
6. Do a cardio workout with a skipping rope at home.
7. Get a Fitbit to keep track of your progress. Remember: Motivation comes after the action!
Create Your Stress Reliability Action Plan review the post and note the actions that interest you below. Then, choose the five actions that interest you most and add them to your Stress Resistance Action Plan on the next page.
More Resources
“Don't be shy to ask for help. Just like a soldier in war, you have a task that you need to fulfill. What if you are injured and can't climb without the help of another soldier? ” - Marcus Aurelius
There are endless ways to increase your spiritual well-being and many tools to support you. This time can be an excellent and rare opportunity for you to invest in yourself and develop skills that will help you for the rest of your life.
Some suggested resources:
• Living with anxiety and anxiety in the process of global uncertainty from Psychology Tools
• Examine the Psychiatric Association of Turkey Covidien and Mental Health page
I am waiting for news from you.
Thanks to everyone who contributed to the preparation of this article by sharing their experiences. Solidarity is very important to us and your help will make us very happy to make our documents as best as possible. Do you have a feedback on the article? Or do you have suggestions for future documents? If you have been following these suggestions and are still unable to cope with the corona process, please email me: ekremculfa@gmail.com or call or write on whatsapp line 05447243650.
 I am waiting for news from you!


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