The corona crisis is an extreme situation for our whole society. It can be particularly stressful for people who already suffer from anxiety and depression. What can help these people in particular to deal with the psychological stress caused by the corona pandemic, we have with the psychologist Prof. Dr. Jürgen Margraf from the Ruhr University Bochum (Chair of Clinical Psychology & Psychotherapy).
BRIGITTE.de: Professor Dr. Margraf, the corona crisis, also causes people with psychological stress such as depression and anxiety disorders to experience great distress. What can help if already strong negative emotions are exacerbated by the fear of the corona virus?
Prof. Dr. Jürgen Margraf: "I think it's good that you ask about it, because there are a large number of these people and you shouldn't neglect them now. Basically, you can also go to your psychotherapeutic practice during the nationwide ban on contacts, because Psychotherapy is a “necessary medical service.” However, both patients and therapists understandably want to forego personal contact or they are quarantined, which is why we now need video and telephone therapies and then everything will be manageable.
However, there are billing regulations that currently make the billing of psychotherapeutic treatments really difficult. We are characterized by a very archaic understanding of psychotherapy. You have to be on site, you have to be in certain rooms and so on – as if there was no such thing as the Internet or the telephone. However, it is to be expected that the health insurance companies and the medical associations etc. will have an understanding of this and will not require that a large number of patients and therapists travel all over the country just to meet these accounting regulations.
Will it be harder overall or will it be less difficult? I can give the all-clear, because it is often like this: In real, great times of crisis, the rate of depression and suicides tends to decrease. It's probably that you have less time to ponder if you have to worry about surviving. We're not there yet, but I have hope. "
In such an emergency, is it advisable to take more medication for symptoms of these mental disorders?
"It is of course the case that medication is increasingly used in this situation. However, medication is not a long-term solution for anxiety and depression. We have a very high rate of prescribing these medications in Germany anyway and we have a high rate of dependencies official figures from the federal government, we have had more drug addicts than alcohol addicts in Germany for the first time in a few years and that should not be increased even more, but I am hopeful that now when I speak to people, I will see more solidarity and something positive in the situation It's also the case that the vast majority of people see themselves more as optimists than as pessimists. Optimists can cope with these situations better, but we mustn't forget those who have already had problems and who may now becomes more acute. "
Telephone counseling is currently seeing an increasing number of calls. Where else can people find help who have fears and worries, who may suspect that they are suffering from depression and need psychological support, but who do not yet have a therapist by their side?
"It is indeed difficult. We are working on expanding the resources at the university therapy institutes. There is an association called" unith "(unith.de). It contains institutes that specialize in psychological psychotherapy and children – and training adolescent psychotherapy, these institutions have a number of therapists who I have spoken of, among other things through these accounting rules, that do not perform their usual therapies and therefore have unused resources, and we are working to make these resources usable make and want to set up an option by the end of this week to call us and then seek advice. The possibility of billing has not yet been clarified, but hopefully this can still be solved.
Another point of contact for the search for therapists is the websites of the psychotherapy chambers, which are available in every federal state. You can also contact your health insurance company.
In addition, I would recommend using reputable sources on the Internet to get advice on dealing with anxiety and depression. I personally think that the quality media does a good job. "
Are there any other methods of self-help that I can use when I am alone at home and suffer greatly from my fears and worries?
"Yes, there are and these are things that are good for everyone.
- The first point is: Be active. Even if you are sitting at home now and cannot go out as much – be active and keep structure. So don't let yourself hang, sleep for a long time and then not dress properly, but keep the routine as much as possible. Pay attention to healthy eating. If possible, cook yourself. Maintain your social contacts by telephone or internet and make sure you exercise enough.
- Move is fundamentally important for body and mind. It is not for nothing that muscle and nerve cells are closely related. If we can no longer go to the gym, there is still the possibility to do fitness exercises like squats, pushups, walking on the spot etc. at home.
- It’s also good to maintain social contacts. If you cannot go out or have to keep a distance, use the options for telephony and video telephony. Many people tell us that they are now on the phone with their loved ones and friends a lot more than they usually do.
- Another point: it is normal to worry and that is not harmful at all. Worrying means running through scenarios to find a solution. However, if you notice that you cannot come to a solution and instead turn your mind in a circle or jump from one concern to the next before you have finally worked through the first, then this is the warning sign. You have to try to prevent this. You can do that. There are various measures for this. For example, you can define very clear worriesn to worry about and are thus acquitted for the rest of the time, when you don't have to worry about the problem.
- Paradoxically, it can be very relief go through the "worst case" scenarioinstead of constantly spending energy in vain to suppress fear. Once you've gone through this consistently, the more likely realistic scenarios won't seem as bad and you'll feel prepared.
- One also helps Message lock. Do not consume the news all day, but inform yourself specifically once or twice, but not more.
- And finally: fear is a good thing because it warns us of danger and prepares us to act quickly. Fear is also a good guide. But when that escalates, it can panic and you can quickly become headless. If you feel you can no longer control your fear, you should try to deal with fear, with physical activity and the other measures I explained earlier.
- I also advise everyone to get up to date with the latest To take measures to restrict social contacts and to try to make them your own. If you focus on that, it will be imposed on us, we will be forced, it is not healthy. Then we will not take part so well and will not be so satisfied with it in the long term. However, if you come to the conclusion that these measures are in your best interests for you, the health of the people closest to you and the health of everyone, then you will actively support it. Everything we do voluntarily can be done much better and endured much better than what we have to do involuntarily. "
Many people also suffer from the fact that they can no longer be alone because the whole family is constantly around them. What can help in this situation?
"It helps to look for a conversation and to arrange rest periods. So you say: That doesn't mean that I have something against you or that you get on my mind, but I'm just someone who needs some rest from time to time. That should be made explicit, because this is how understanding develops in the head. "
What about families with young children?
"Of course, the problem remains when the little ones don't understand that they are not allowed to go out, even though the weather is so great. It's a real challenge and we are a little bit concerned about the families, where things are not going anyway run so well and who also need support. That would be a topic for telephone help, for example. "
In general I want to say:
Try to see a sense in what is happening now and see it as an opportunity to realize what is important in life.
Ask yourself: What is really important? Should I still do this one thing for work or should I better spend time with those who are important to me? You can do things like that now. Try to do something beautiful and meaningful for yourself. This can also be, for example, cleaning out the closet or looking for the things that you have wanted to donate for a long time. Or read the book you've long wanted to read. I know people who are starting to write diaries now. For many people, this is an amazingly effective way of dealing with critical situations.
Pick out such things and then we will be able to survive this time well. "
Thank you for your time and the many valuable tips, Professor Dr. Margraf!
Information: As first aid, Deutsche Depressionionshilfe has created an online guide to the current situation: Information on people suffering from depression during the corona crisis. In addition, it offers the free online program iFightDepression, which is intended to help those affected to deal independently with the symptoms of depression.
Would you like to exchange ideas with others about corona virus? Then take a look at our BRIGITTE community.
Sources used: Interview, unith.de, deutsche-depressionshilfe.de, telefonseelsorge.de