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"What if there is a regrowth? What if we are confined again? What is going to happen with work? And with schools?" These and other recurring thoughts trigger anxiety, fear, and uncertainty . "It is necessary to change conditional thinking and try to stay in the present moment, in what happens here and now, without predicting or anticipating anything about the future," recommends Tamara Navas, a psychologist at the Sanitas La Zarzuela University Hospital, who has given a session clinic on the emotional involvement of the de-escalation in 'Star al Día'.

Despite the epidemiological improvement of the pandemic, there are many mental health problems that have been generated in these weeks, which still persist and may even become even more acute with the arrival of the 'new normal': "We continue to be installed in that roller coaster of emotions , which has taken us from denial to guilt, through fear, uncertainty, anguish, anxiety, etc. But we must continue to insist that everyone, no matter our personal circumstances, we have the right to complain, to be afraid, in short, to feel . "

Faced with the inevitability of suffering, which is an intrinsic part of life, Navas assures that it is advisable to normalize emotions and never deny them , because they are ultimately a valuable source of information that allows us to know more about our state of mind and, ultimately instance, about our mental health.

EMOTIONAL MANAGEMENT

The way to normalize emotions is to learn to manage them. For this, there are various techniques , divided into three groups: emotional, cognitive and physiological .

The first ones start from the need for emotion and the value of their function: "If we normalize them excessively, seeing them as something habitual, we will not be able to work them to take advantage of their meaning. We must learn not to repress them, to connect with them and to take his physical manifestation as an alert . " Among the recommended emotional techniques, Navas cites the preparation of a diary , in which we can write down our day-to-day feelings and help us in self-knowledge.

Cognitive tools constitute the second great group of options to improve mental health and are aimed above all at educating the scope of states such as exaggeration, generalization or personalization , which generally aggravate states of anxiety and uncertainty. "They are going to help us change thoughts, not only the conditional ones as we have seen. For example, the confrontation of opinions, which helps us generate other opinions and alternatives to oppose those that we already have and that are harming us."

We can also use physiological ones (relaxation, breathing ...): "For example, diaphragmatic breathing is ideal for reducing stress because it reduces hyperventilation." Navas also cites other options such as the visualization of images that make us feel good, as a stimulus, and logically cites one of the most named in recent times: mindfulness . "Our brain is an expert in anticipating and this technique requires a lot of attention to the present. It requires a lot of practice and conscientious training. Of course, if you can empathize with the emotion that has led you there, you can obtain great improvements in your mental health."

According to the criteria of The Trust Project

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