Uncertainty, lack of information or irrational social behaviors can lead to emotional upset and generate anxiety in the situation we are facing.

The School of Education and Psychology of the University of Navarra has created a guide which describes strategies and practical exercises to overcome the psychological upset that some people may be experiencing during this crisis.

The ultimate goal is to provide general information, which is based on real experiences and give people tools that they can use at home. “It aims to shed some light and offer some guidance to those who tend to see the glass half-empty and to those who are reluctant to see how the glass might be half-full” states Dr. Luis Ángel Díaz (professor and psychologist).

The guide provides practical information for workers and students, families and people who live alone, as well as the at risk population. It cautions that the measures described are no substitute for professional psychological support or therapy. The guide which is titled, “How to take a calm approach to the crisis. Key strategies for psychological wellbeing during the Covid-19 pandemic, is divided into two parts: the first part, Feeling psychological discomfort in this crisis is normal, provides a step by step approach to achieving self-awareness and the second part, focuses on overcoming anxiety, one of the most common symptoms caused by the pandemic.

Main symptoms and how to overcome them

As the guide explains, anxiety may appear in different forms: excessive worrying; anxious emotions; (negative thoughts about the future); anxious behaviours (Feeling the need to check the news continuously, in relation to COVID 19, spending too much time on the internet; disrupted routines in sleep…) and physical sensations of anguish (tightness in the chest, accelerated heart rate, constipation or diarrhea, Grinding of teeth).

The guide provides a series of muscle relaxation and breathing techniques that help one to overcome this situation.  “These types of exercises are most effective in helping people to return to their normal state in the shortest possible time. By using these techniques, we decrease perceived levels of tension, leading to a sense of comfort, peace and mental balance, while also reducing anxiety levels”.

It also refers to irrational thoughts caused by worry which is the core of anxiety and offers techniques in how to deal with them.

The guide is  to download on this link.