How to deal with stress and anxiety in times of crisis

Fight stress

Why resilience is so important in times of crisis

Fear of war, economic crisis, home office: the current world situation is a constant psychological pressure and causes stress and uncertainty. Mental toughness plays an important role.

Times of crisis are a constant psychological burden. Fear of political escalation, uncertainty in professional situations and family challenges push many people to their limits. But there are ways to get through difficult situations unscathed. How can resilience – that is, the ability to survive difficult life situations without long-term harm – be strengthened?

The life situation in the peak phase of the corona pandemic is accompanied by a lot of fear and uncertainty. The large number of deaths and isolation have placed an enormous burden on many people. In the fall of 2024, corona cases will increase again, the war in Ukraine and the Middle East conflict will escalate into terror and death. Political events in Germany and America are currently taking place. Many people feel helpless and experience severe mental stress.

“In particular, the feeling of not being able to do anything, of being helpless, is almost unbearable for many people,” explains Dr. Andreas Hagemann, medical director at private clinics specializing in psychosomatics in Duisburg, Eschweiler and Merbeck. “Continuous stress increases insecurities, mood swings, and fears, which can cause or worsen mental illness.”

This situation has become more difficult during the pandemic with reduced social contact. Gathering, socializing, sharing, sharing: all of this has been minimized by contact restrictions. And when you meet other people, from a distance, you worry: “Am I infecting someone? Is someone infecting me?” Images of people affected by Covid-19 in intensive care units are still seared into our memories.

“Reducing important social contacts to a minimum will increase depressive mood. Because humans are and remain social creatures,” said this specialist in psychiatry and psychotherapy.

“The dilemma of having to choose between a perceived infection and the anticipated loss of life is difficult for many people to bear. This increases stress levels. Therefore, it is feared that this disorder will lead to an increase in psychological complaints such as anxiety and obsessive-compulsive disorder or depression.”

Resilient people feel less helpless in crisis situations and react with a greater sense of self-efficacy. This means that they have a certain personal belief that they can get through difficult situations well. But how can you stay strong in this extraordinary situation and strengthen your own resistance?

Seven pillars of resilience:

1. Optimism: Adopting a positive attitude.
2. Acceptance: Accepting things as they are.
3. Solution Orientation: Focus on solutions and reduce problems.
4. Let go of the victim role: take action. Take the design yourself.
5. Take personal responsibility: Take control of your life.
6. Create relationships: Develop relationships with people who matter to you and give you strength – even if they are digital.
7. Planning for the future: Look forward more often than back.

According to Hagemann, there is no panacea that can be relied on to strengthen self-resilience. Here everyone must listen to themselves and their own needs.

“It’s helpful to try to understand rationally what acute dangers exist rather than letting yourself be guided by fear and emotion. In particular, you can ask yourself: What’s the point of wanting to change something that can’t be changed? Wouldn’t it be better to invest this energy in something more meaningful?” psychiatrist advises.