Jazmin Hernandez Tellez, Early Childhood Education Psychologist, Melbourne

GCE GLOBAL:
Psychologist Jazmin, we welcome you to this weebinar, we know that you are a professional, a therapist much loved by children for your ability and knowledge in Anxiety , which we will talk about today!

JAZMIN HERNANDEZ TELLEZ:
Thank you for the invitation, it’s good to be here and to be able to talk about anxiety and stress management , emotions that sometimes manage to dominate us. ​

GCE GLOBAL:
Well Psychologist Jazmin, what is going through the heads of human beings these days ?

JAZMIN HERNANDEZ TELLEZ:
Well the truth is that today many people are worried, at home, because the Covid-19 that came to shake our emotions.
I invite you to always write your emotions on a piece of paper, a list of them, and of the people who are around you to support these emotions, (Rage, sadness, anguish, frustration).​

GCE GLOBAL:
What factors cause us anxiety , depression and stress?

JAZMIN HERNANDEZ TELLEZ:
The present, the impact of a situation that worldwide leads us to think “the world came to a standstill”, because many had not only their job and lost it, others had plans and had to postpone it. So there is an Ecological Model , which in turn has:

• Macrosystem: Culture, traditions, economic system, Political Government. These are environments that directly or indirectly generate stress for us.
  
  
• Exosystem: Health Services, media, relatives. These are aspects that generate responsibilities and commitments that sometimes we cannot fulfill and, in turn, cause frustration.
  
  
• Mesosystem: Relationship between the previous systems.
  
  
• Microsystem: Direct nucleus , Family, School. I am struck by a meme that says “Quarantine is still a long way away? I already fought with everyone in the house!

That is what is happening today, concern has become a threat and has invaded the minds of many.

GCE GLOBAL:
So the key is which one to cope with the quarantine and these levels that I named above?

JAZMIN HERNANDEZ TELLEZ:
For me, the most important thing is to have assertive communication, a dialogue that is not only given in words, but also in gestures, but I repeat, we must communicate willingly, first at home, which is where we spend our days, many who they don’t go out and find themselves doing their everything from
Home, and it’s stressful.
I have now learned a very big lesson with the people I work with, they are “disabled” populations who teach me to communicate with gestures and sometimes they lead me to think that just a hug makes a big change.
At home it is important to know who surrounds us and what affects them. At this moment, many of us are susceptible, sensitive, so be very careful what you talk about, or what you see, please stay away from the news!!! This does cause anxiety.
If we are in a bad temper, let’s not talk, let’s stay quiet.

GCE GLOBAL:
How to manage emotions, like joy, anger and others?

JAZMIN HERNANDEZ TELLEZ:
Well, the important thing is to recognize them, and I’ll give you some tips, if I’m angry, it’s better not to talk, if I’m very happy, run. Always give yourself permission to feel. As I told you at the beginning, grab a piece of paper and write “I’m sad”, and I recommend that you do not fill yourself with burdens, do not fill yourself with responsibilities that you may not be able to fulfill.

GCE GLOBAL:
Psychologist Jazmin recommends exercise as an anxiety inhibitor?

JAZMIN HERNANDEZ TELLEZ:
Of course, it is important to exercise and create routines, it can be twice a week, I wish it was every day. Eating healthy, giving energy to our body.

Take advantage of these days at home and stop thinking about all the bad things that can happen and better make plans at home such as creating recipes, having a hobby, learning to play an instrument, creating activities.

GCE GLOBAL:
Psychologist Jazmin, what to do when Are the activities over?

JAZMIN HERNANDEZ TELLEZ:
Activities never end, there is always something to do, rather time is wasted when you live worried about what you cannot control.
​There is always someone to start a conversation with, make calls with family and friends. ​

GCE GLOBAL:
What strategies to do to master stress?

JAZMIN HERNANDEZ TELLEZ:
The important thing is to set short-term goals, but always taking into account the pro… Ask ourselves questions like: Can I achieve it? Do I have the resources to achieve it? Do I really want to? An example is losing weight: So why am I going to do it?, for health, for well-being. How to achieve it?, watching zumba, jumping rope, eating better. However, we must bear in mind that if we don’t, our brain continues to work and it can become frustrated and frustration brings stress. So when we do it, let’s be aware.

GCE GLOBAL:
A phrase for moments of Anxiety?

JAZMIN HERNANDEZ TELLEZ:
“Living in the here and now”
If you wake up wanting to knowing or imagining what you will do in a year, do not do anything today, because that distracts and worries.
If we remember the past worse… because we are going to feel joy and longing, which also affects our mental health.
Let’s live today’s opportunities and don’t let them lose.

GCE GLOBAL:
How to manage emotions, like joy, anger and others?

JAZMIN HERNANDEZ TELLEZ:
Well, the important thing is to recognize them, and I’ll give you some tips, if I’m angry, it’s better not to talk, if I’m very happy, run. Always give yourself permission to feel. As I told you at the beginning, take a piece of paper and write “I’m sad”, and I recommend that you do not fill yourself with burdens, do not fill yourself with responsibilities that you may not be able to fulfill .

GCE GLOBAL:
Some tools to calm anxiety?

JAZMIN HERNANDEZ TELLEZ:
I recommend the applications that I am using. routine. Calm. To meditate. Meditation is important to me, being able to concentrate, feel, relax… Have mental fullness.

GCE GLOBAL:
How to start the day when one suffers from anxiety?

JAZMIN HERNANDEZ TELLEZ:
The first thing is to open your eyes, look at your surroundings, do a breathing exercise, which is to inhale very deeply, hold that breath for four seconds, and then release it until you run out of air.
Drink water, nothing better than a hydrated body.
And plan the day always thinking positively, even when the negative comes.

GCE GLOBAL:
How to manage anxiety and stress in children these days?

JAZMIN HERNANDEZ TELLEZ:
It is important to explain to them in a subtle way what is currently happening in the world to which they belong. Do activities that motivate them, they have many questions, they do not understand that they must have face masks to protect themselves, also that it is very uncomfortable for them to wear this garment.

GCE GLOBAL:
So the key is which one to cope with the quarantine and these levels that I named above?

JAZMIN HERNANDEZ TELLEZ:
For me, the most important thing is to have assertive communication, a dialogue that is not only given in words, but also in gestures, but I repeat, we must communicate willingly, first at home, which is where we are spending our days, many who do not go out and They find themselves doing their everything from Home, and it’s stressful.
I have now learned a very big lesson with the people I work with, they are “disabled” populations who teach me to communicate with gestures and sometimes they lead me to think that just a hug makes a big change.
At home it is important to know who surrounds us and what affects them. At this moment, many of us are susceptible, sensitive, so be very careful what you talk about, or what you see, please stay away from the news!!! This does cause anxiety.
If we are in a bad temper, let’s not talk, let’s stay quiet.

GCE GLOBAL:
How to manage emotions, like joy, anger and others?

JAZMIN HERNANDEZ TELLEZ:
Well, the important thing is to recognize them, and I’ll give you some tips, if I’m angry, it’s better not to talk, if I’m very happy, run. Always give yourself permission to feel. As I told you at the beginning, take a piece of paper and write “I’m sad”, and I recommend that you do not fill yourself with burdens, do not fill yourself with responsibilities that you may not be able to fulfill .