If 'cave syndrome' is keeping you from going in public, here's how to combat it

1年以上家にいて、厳格な安全ガイドラインに従った後, 多くの人々は当然のことながら、玄関から出て社会に再び参入することを躊躇しています.

いくつかのための, they’re downright terrified.
Psychiatrist Dr. Arthur Bregma calls this fearcave syndrome,” a non-medical term he’s coined.
    At his practice in Coral Gables, フロリダ, he found many of his patients were nervous about going outside their homes and interacting with others as Covid-19 restrictions lifted. Some of his patients felt mildly uncomfortable while others took their fear to more extremes.
      I’ve seen patients who are locked in their room at homewhile conducting telemedicine callsand they’re wearing a mask,” Bregman said.
        Over the past couple months, he’s seen people with moderate cases who have asked him to write doctor’s notes to get them out of going to work in-person.
        Bregman said he spends much of his day trying to help these people who are jeopardizing their careers because of this fear.

          Finding the courage to leave the cave

          When he notices a patient is afraid to leave their home, he said he teaches them his MAV system, which stands formindfulness, attitude and vision,” which he developed in 2021.
          The first step is to be mindful about what’s bothering you and focus on narrowing down what that is, 彼は言った.
          それ's important to have a positive outlook on leaving your home and to visualize the life you want to live.

          Once you know what is making you nervous, Bregman said it’s time to start to develop a positive attitude. It’s important to have a positive mindset and believe good things can happen to you when you leave your house, 彼は言った.
          A great way to develop this positivity is to imagine all the great activities you participated in prior to the pandemic, such as eating indoors with friends or attending concerts, Bregman noted.
          The last step is to visualize your goals and what you can accomplish when you leave yourcave,” 彼は言った. The sooner people can do this system, the better, Bregman added.
          The longer people are in their cave, the harder it is to get out,” 彼は言った.

          Some reluctance is normal

          Cave syndromeisn’t a formal diagnosis, which needs to go through a formal approval process before getting into the Diagnostic and Statistical Manual of Mental Disorders. The DSM is published by the American Psychiatric Association and acts as a dictionary for mental disorders.
          Many people are feeling uncomfortable going out into the world, which is normal and to be expected, 博士は言った. Alan Teo, an associate professor of psychiatry at Oregon Health and Science University in Portland.
          Teo said he’s cautious about applying the termcave syndrometo what for many is a normal range of experiences.
          What many people may going through after living in a pandemic for a year is anxiety, which is a normal and appropriate emotion to experience when faced with such a traumatic event, 彼は言った.
          Experiencing anxiety does not mean you have a disorder or syndrome, 彼は言った.
          There are cases when it becomes clinically severe. If you aren’t able to leave your house and resume your regular life, Bregman recommends seeking professional help.

          Strategies to face your fear

          One method that can help you emerge from your cocoon is downward social comparison, Teo said.
          Instead of upward social comparison, when you compare yourself to others who are socializing more than you, he recommended you compare yourself to those who are socializing less than you.
          With downward social comparison, “it helps you feel a little bit better about yourself,” Teo said.
          Some modest upward social comparison can encourage you to socialize more, but if you begin comparing yourself to your friend who goes out every night, you may start feeling bad about yourself, he warned.
          裏側に, “don’t feel pressured to do what the next guy is doing,” Teo said. Some people are introverted and feel drained after long periods of social interaction, which he said is perfectly normal.
          Teo also suggested people try a behavior-based approach called exposure and response prevention. It’s a clinical strategy where you gradually expose yourself to what you fear, in this case social interaction, and you work your way up to more challenging social experiences.
          An easy way to think of this approach is to imagine you’re climbing a ladder, Teo said. For the firstrung,” you could try taking a walk with a friend. For a higherrung,” you could go to a party, 彼は言った.
          People haven’t had to use their social skills like small talk as often over the past year, so it’s okay to be out of practice, Teo said.
          And when we interact with others, it may look different.
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            Instead of talking about the weather, people might be talking about vaccine status and whether to wear a mask in a specific social situation.
            We were resilient in adapting to spending more time alone at home, and I think with practice those social skills are going to come back,” Teo said.

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