KESEHATAN MENTAL:

MENGELOLA KEPANIKAN DAN KECEMASAN DI MASA PANDEMI COVID-19

Angel Dian Asmara

Fakultas Psikologi Unika Soegijapranata Semarang

 

Munculnya pandemi Covid-19 menjadi sebuah permasalahan global. Virus ini membuat seluruh negara terdampak melakukan social distancing, bahkan melakukan lockdown demi memutus penyebaran virus. Pandemi ini masih berlangsung dan belum memberikan sinyal kapan segera berakhir. Covid-19 bukan hanya menjadi tantangan di Indonesia, melainkan juga seluruh dunia. Pemerintah Indonesia telah mengimbau kepada masyarakat untuk mengurangi kegiatan dari luar rumah untuk menekan jumlah korban yang terjangkit Covid-19 supaya tidak bertambah.

Wabah Covid-19 ini memiliki dampak negatif pada kesehatan fisik dan psikologis individu dan masyarakat. Kesehatan fisik dan mental di masa pandemi ini harus dikelola secara seimbang. Dampak psikologis selama pandemi ini diantaranya gangguan stress pascatrauma, kebingungan, kegelisahan, frustasi, dan ketakutan akan infeksi. Stress yang muncul selama masa pandemi Covid-19 dapat berupa :

  1. Ketakutan dan kecemasan mengenai kesehatan diri maupun kesehatan orang lain yang disayangi.
  2. Perubahan pola tidur dan pola makan.
  3. Sulit tidur dan konsentrasi.
  4. Memperparah kondisi fisik seseorang yang memiliki riwayat penyakit kronis atau gangguan psikologis.

 

Tulisan ini secara singkat mengulas tentang kesehatan mental khususnya mengelola kepanikan dan kecemasan di masa pandemi Covid-19. Tulisan ini menggunakan perspektif psikologi sosial dalam menjelaskan proses terjadinya kepanikan dan kecemasan, gejala-gejala yang timbul, serta cara mengelola kepanikan dan kecemasan tersebut.

Proses Terjadinya Kepanikan dan Kecemasan dalam Menghadapi Pandemi Covid-19

Pada dasarnya semua gangguan kesehatan mental diawali oleh perasaan cemas (anxiety). Kecemasan merupakan hal yang normal terjadi karena respons terhadap situasi tertentu yang mengancam sebagai suatu stimulus yang berbahaya (stressor). Kecemasan dapat menjadikan seseorang lebih waspada (aware) terhadap suatu ancaman, karena jika ancaman tersebut dinilai tidak membahayakan, maka seseorang tidak akan melakukan pertahanan diri (self defence). Sedangkan kepanikan adalah semacam kecemasan dengan ciri diserang rasa takut yang luar biasa. Sehubungan dengan menghadapi pandemi Covid-19 ini, kecemasan dan perlu dikelola dengan baik sehingga tetap memberikan kewaspadaan (awareness), namun tidak sampai menimbulkan kepanikan yang berlebihan atau sampai pada gangguan kesehatan kejiwaan yang lebih buruk.

Reaksi kecemasan akan berbeda pada setiap individu, ada yang tidak selalu diiringi oleh reaksi fisiologis, ada pula yang melibatkan reaksi fisologis seperti detak jantung menjadi lebih cepat, berkeringat, sakit perut, sakit kepala, dan gejala lainnya. Saat seseorang merasakan kecemasan, maka sistem pertahanan diri akan menilai ancaman diiringi dengan usaha untuk mengatasi, mengurangi, atau menghilangkan perasaan terancam tersebut.

Kecemasan biasanya berasal dari persepsi terhadap peristiwa yang tidak terkendali, sehingga individu akan berfokus pada tindakan yang terkendali. Dalam konteks pandemi Covid-19 ini, contoh tindakan yang terkendali yang dilakukan antara lain berolahraga, meditasi, bermain musik, menonton film, dan lain sebagainya. Berbagai aktivitas tersebut sesuai dengan ketertarikan dan kemampuan individu untuk mengatasi stress, kecemasan, dan panik.

Selanjutnya dalam menghadapi kecemasan yaitu menemukan solusi dengan bentuk pertahanan diri seperti rasionalisasi. Yang dimaksud rasionalisasi adalah merasionalkan dan ‘membujuk’ diri sendiri agar dapat menerima keterbatasan diri sendiri. Sebagai contoh, seorang pegawai yang pada masa pandemi ini melakukan kerja dari rumah (work from home) akan melakukan rasionalisasi bahwa memiliki kinerja yang kurang optimal. Rasionalisasi ini untuk dirinya sendiri, sebagai upaya menjaga kesehatan mental diri sehingga tidak menimbulkan frustasi atau stress.

Pada awal masa pandemi Covid-19, tindakan membeli kebutuhan secara berlebihan merupakan salah satu contoh penilaian individu terhadap ancaman kelangkaan bahan kebutuhan pokok. Mungkin saja keputusan ini dilakukan karena input informasi dari media digabung dengan pengalaman masa lalu ketika ketersediaan bahan-bahan pokok menipis pada masa krisis moneter. Namun, kepanikan ini kemudian tidak berlangsung lama karena dianggap tidak efektif lagi.

Mengelola Kecemasan dan Kepanikan

Pemberitahuan yang mendadak dan hampir terus menerus mengenai pandemi Covid-19 akan membuat siapa pun menjadi cemas dan panik. Menilai tingkat bahaya akan Covid-19 melalui penyeleksian informasi yang diterima menjadi kunci untuk mengelola kecemasan dan kepanikan. Informasi dapat mempengaruhi penilaian seseorang terhadap ancaman Covid-19 dan kemudian mempengaruhi reespons kecemasan yang ditimbulkan.

Lalu, apa yang dapat kita lakukan agar tetap sehat mental?

  1. Kesadaran penuh (Mindfullness)
  2. Relaksasi imajinasi terbimbing (Guided imagery)
  3. Dialog internal dengan diri sendiri (Self-talk)
  4. Terapi menggunakan aktivitas menulis (Expressive writing)
  5. Pendekatan spiritualisme

Selain itu, beberapa tips dalam menjaga kesehatan mental adalah mengurangi menonton, membaca, atau mendengarkan berita yang membuat kecemasan meningkat. Bijaklah dalam menyaring informasi atau berita seputar Covid-19. Carilah informasi dari sumber-sumber terpercaya dan buatlah rencana praktis melindungi diri dan orang-orang terdekat. Banyaknya misinformasi terhadap penyebaran Covid-19 mengakibatkan kesalahan dalam solusi yang diambil. Mencari informasi terkait menjaga kesehatan mental di masa pandemi di berbagai sumber juga suatu langkah yang positif. Pilihlah situs jaringan kesehatan mental yang terpercaya, seperti Kementerian Kesehatan dan WHO. Lalu, saringlah informasi sebelum dibagikan ke sosial media. Bijak dalam memberikan informasi ke orang lain agar tidak menimbulkan kepanikan.

Menghadapi situasi pandemi Covid-19 ini tentu bukan dengan panik, apalagi hingga memunculkan stigma terhadap tenaga medis dan pasien yang menderita Covid-19. Kepanikan justru membuat pikiran kita tidak jernih, muncul perasaan cemas tidak terkendali, dan juga tindakan yang menjauhkan kita dari solusi. Munculnya stigma justru akan menyakiti seluruh manusia dengan menciptakan ketakutan berlebihan. Stigma juga dapat mempengaruhi kesehatan mental kelompok yang distigmatisasi sekaligus masyarakat tempat kelompok tersebut tinggal. Jangan sampai kepanikan kita justru menimbulkan permasalahan kesehatan mental bagi orang lain.

Beradaptasi dengan Kondisi Pandemi Covid-19

Saat ini belum ada perkiraan yang akurat tentang berapa lama situasi Covid-19 ini akan berakhir. Karena kehidupan harus tetap berjalan, maka langkah awal yang dilakukan adalah penerimaan. Penerimaan berarti kesadaran penuh bahwa pandemi Covid-19 adalah kenyataan. Jika kita sudah menerima bahwa kondisi sekarang bukanlah kondisi normal, maka kita siap untuk beradaptasi.

Kita dapat menerapkan hidup bersih dan sehat di masa pandemi ini, seperti selalu mencuci tangan ketika akan makan dan sebelum menyentuh area wajah, mata, dan hidung. Gunakan masker dan sedia handsanitizer bila terpaksa harus keluar rumah, serta bersihkan benda-benda yang sering disentuh dengan menggunakan disinfektan. Selain itu, pastikan asupan gizi kita tercukupi, selalu berolahraga setiap hari, dan istirahat yang teratur.

Kita juga harus berpikir positif untuk menghadapi pandemi Covid-19. Berpikir positif dapat menjadi cara yang efektif untuk menanggulangi rasa cemas dan panic yang berlebihan. Penting bagi kita semua untuk berpikir positif bahwa semua elemen, yaitu pemerintah dan masyarakat, sedang melakukan upaya terbaik untuk menangani Covid-19. Meskipun demikian, berpikir positif juga harus diimbangi dengan sikap realistis bahwa pandemi Covid-19 ini memang berbahaya dan berpotensi mematikan.

Maka, keliru bila kita mengandalkan pikiran positif yang kita bangun, lalu mengabaikan himbauan pemerintah. Imbangi pikiran positif dengan tetap bersikap realistis, yaitu menjalankan anjuran WHO untuk pembatasan fisik (physical distancing) dan pembatasan sosial (social distancing), menggunakan masker jika memang terpaksa harus keluar untuk memenuhi kebutuhan pokok, dan hidup bersih. Tetap tumbuhkan pikiran positif bahwa himbauan untuk pembatasan fisik (physical distancing) dan pembatasan sosial (social distancing) di masa pandemi Covid-19 ini adalah bentuk cinta terbaik yang bisa kita berikan kepada sekitar untuk menekan laju penyebaran virus Covid-19.

 

 

DAFTAR PUSTAKA

Kementerian Kesehatan RI. (2019). Pedoman Pencegahan dan Pengendalian Coronavirus Disease (COVID_2019). https://covid19.kemkes.go.id/protokol-covid-19/kmk-no-hk-01-07-menkes- 413-2020-ttg-pedoman-pencegahan-dan-pengendalian-covid- 19/#.X6pJ7GgzbIU

Galderisi, S., Heinz, A., Kastrup, M., Beezhold, J., & Sartorius, N. (2015). Toward a new definition of mental health. World psychiatry: official journal of the World Psychiatric Association (WPA), 114(2), 231-233. https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20231

WHO (2019). Mental Health During Covid-19 Pandemic. Diakses pada tanggal 28 April 2020.

https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing- stress-anxiety.html


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