< Psychology

How best to live during the containment and pandemic of COVID-19?

Text updated on 2020-05-20


Psychological strategies can be put in place to deal with the stress and negative emotions associated with the pandemic and, thus, better cope with the events that are taking place.

Faced with boredom, bad moods, monotony, separation from friends or family, here are some examples of coping strategies:

How do you do it?

These approaches help to build "post-traumatic development" in order to emerge stronger from a traumatic or stressful events. This development can take the form of strengthened social bonds, greater self-confidence, the development of new abilities/skills, or simply a greater appreciation of life.


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Sources

This study presents the different types of emotional regulation and shows that cognitive re-evaluation of stressful situations is one of the most effective strategies.

Webb, T. L., Miles, E., & Sheeran, P. (2012). Dealing with feeling: a meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological bulletin, 138(4), 775.

Mindfulness meditation, a set of techniques that includes being "here and now", is an effective approach to managing stress, anxiety, and emotional distress.

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of psychosomatic research, 78(6), 519-528.

Creative artistic practice (music, dance or movement, art, theatre or staging) helps to reduce stress levels.

Martin, L., Oepen, R., Bauer, K., Nottensteiner, A., Mergheim, K., Gruber, H., & Koch, S. C. (2018). Creative arts interventions for stress management and prevention-a systematic review. Behavioral Sciences, 8(2), 28.

Physical activity reduces anxiety and depression.

Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health psychology review, 9(3), 366-378.

Positive psychology interventions aimed at enhancing positive emotions are effective in terms of emotional regulation.

Quoidbach, J., Mikolajczak, M., & Gross, J. J. (2015). Positive interventions: An emotion regulation perspective. Psychological bulletin, 141(3), 655

Cognitive re-evaluation of negative emotional experience is related to a more appropriate cardiovascular response to stress and cognitive benefits related to lower stress levels.

Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General, 141(3), 417.

Stress is not necessarily negative. It can be optimized by changing your state of mind: "stress can be good for me". This state of mind has positive effects on the level of stress and its consequences.

Crum AJ, Jamieson JP, Akinola M. Optimizing stress: An integrated intervention for regulating stress responses. Emotion. 2020;20(1):120-125. doi:10.1037/emo0000670

Post-traumatic development is defined as "the experience of positive change following exposure to a critical event".

Tedeschi, R. G., & Calhoun, L. G. (2004). Posttraumatic growth: Conceptual foundations and empirical evidence. Psychological inquiry, 15(1), 1-18.

Further reading

What are the physical effects of confinement and social distancing?

What is at stake for French society with the deconfinement?

How to succeed in deconfinement?