Positive thinking urged amid pandemic

Self-help methods

In the first quarter of last year, when people were told to stay home to prevent the spread of COVID-19, they were also encouraged to exercise to enhance physical fitness and relieve pressure resulting from quarantine.

However, Yu said that for such methods to be effective, "we need to change the way we see the world and anything that makes us feel sad". In psychology, this approach is widely known as cognitive behavioral therapy.

According to the US magazine Psychology Today, this form of psychotherapy focuses on modifying dysfunctional emotions, behavior and thoughts by "interrogating and uprooting negative or irrational beliefs".

In daily life, people can easily succumb to negative thinking when, for example, they are criticized by their boss.

Yu said: "How can we prevent such thoughts? Write down the worst scenarios you can imagine. Try to analyze them one by one, write down possible solutions and then 'argue' with your own mind－the negative factor－whether such solutions will work.

"As long as you discover a 1 percent possibility (of changing the status quo), you have to give it a shot. Once there is a small improvement, you will feel a little better and sense that you can emerge from your difficulties step by step.

"Try to regulate yourself and don't view stress as a bad thing. Real life is never as bad as imagined."

Tchiki Davis, a University of California, Berkeley graduate and expert on well-being technology, said forcing yourself to imagine positive things can help change the pattern of constantly thinking negatively.

"Imagine eating your favorite food, seeing your favorite person, or going to a favorite place," she said.

Michele Tugade, professor of psychology at Vassar College in New York state, said people should be kind to themselves and practice self-compassion when facing difficulties.

She said people are often compassionate, forgiving of others and have a deep desire to alleviate their suffering.

"Self-compassion means giving yourself that same type of gentleness. Treat yourself in the way you would treat your best friend, even when they, or you, make a mistake, say the wrong thing, or make the wrong decision," she said.

Rather than judging or criticizing yourself when things may not be "perfect", try treating yourself kindly, Tugarde added.

Yu said that when it is hard to remain positive, people should "try to slow down and savor the details of life, such as tasting a cup of coffee".

"You gently pick up the cup, take a breath, smell the coffee, sip it and let it fill your mouth. In this way, you can focus your consciousness on a certain point that makes you happy."

This process of "savoring" can produce bodily changes such as a slower heartbeat.

Takebayashi, from Fukushima Medical University, said a high degree of savoring has been found to promote psychological well-being, which enables positive emotions and feelings of happiness to be experienced.

Yu said it is vital to distinguish between whether people are experiencing temporary depression or if there is a possibility of them developing a major depressive disorder.

"If it is the latter, they may need to see a qualified psychologist and get proper treatment," he said.

Months after Qi, from Yunhsi Travel, felt that her life was collapsing, it has returned to normal.

"As a tourism practitioner, I am no longer anxious and I am getting used to the turmoil brought by the pandemic," she said.

"It is not helpful if we are constantly worrying about the pandemic. Why should we inflict such anxiety on ourselves?"