Several countries are in the situation of being in a confinement at home to avoid a collapse of health systems in the face of the advance o...
Several countries are in the situation of being in a confinement at home to avoid a collapse of health systems in the face of the advance of the coronavirus outbreak.
Obviously, this situation takes people far from normality, where their entire lifestyle is affected. The effects that this has on a psychological level are enormous, since there are several situations that are modified, and just to name a few I will put the following:
The routine provides a structure that gives certainty. We know what to do; what's next after finishing an activity. The times of rest, or leisure, are also clear. In everyday life, routine eats us up and makes us lack space for air and creativity. But right now, the “nothing” of work and school schedules can make us be on the other side, needing structure.
Obligations and responsibilities can generate exhaustion, such as work and study. However, not having any could create anxiety, since these responsibilities are a line that delimits nothing. It is always necessary to have something in your sights that contains infinite possibilities.
There are different types of personality. Some are charged with energy in solitude and isolation. Others, in social exchange. Either way, both are necessary in order to survive. In general, in the course of life, activities are social: school, work, living with the family. Later in the break, some choose to be in silence, others choose deep encounters of interaction.
At this time, people may feel compelled by circumstances to live together without the desire to do so, or on the contrary, they may feel isolated when they need human contact. They may have the feeling of not having the possibility to freely choose what they need in relation to their social exchange.
It is important to face these situations looking for tools and resources that allow us to sustain our emotional state in the best way. Not only for mental health, but our immune system is compromised, it can be seriously affected. In order to remain in the best possible health conditions, I propose several actions:
1 Structure of your new temporary life
This life situation is not final; however, it is long enough to require a particular structure. Create a schedule with specific activities, both the responsibilities that you still have to do and other activities that you think are convenient. If you live as a family, set joint schedules for shared activities, and other individual ones. This will give certainty and structure to your day today. Obviously, you have the gift of flexibility right now, use it to your advantage.
You can put in your schedule a specific time to clean controls, cell phones, light switches, doorknobs, and everything else we come into contact with the most. You can wash your hands whenever there is a change in activity in the schedule you set.
2 Hygiene, diet, exercise
Care what you eat, bathe, and get dressed in the morning, and have activities that you can move your body are essential. To have a healthy mind, a healthy body is also important. Start the day - or end - with a little exercise. To achieve physical activity we have the great gift of technology, you can put videos of something you like: Pilates, yoga, exercises, dance.
If you have stairs, you can go up and down them in a certain amount of time. You can go out to the garage or garden for a brisk walk, even a run. If you do it at the beginning of the day, shower immediately and get dressed. If you do it last, take a shower and put on your pajamas. It is important to be dressed during the day, to generate a change in the feeling of being at home.
Being indoors will limit your physical activity, so it is important to reduce sugars and carbohydrates in your diet.
And remember to be washing your hands.
3 Assume and name your emotions
In order to manage emotions, it is important to name them. You can do it in conjunction with the people you are at home with. If you are alone with the children, you can do it on call, with another adult. You can also put it in writing to other people, or to yourself.
After you are clear about how you are emotional, you can be more clear about what you need to do. If you are sad, you may need to cry a little. It may be that you find yourself upset, you can decide to do some high body movement activity such as exercise, or clean the house, or move the furniture. If you are afraid it is important to be able to name what your fears are and you can look for possible solutions or information that gives you elements to calm you down.
After being able to be clear about your own emotions, you can go to the minors of whom you are in charge, to be able to help them to name their own. If they can't talk about it, they can draw it. For children, drawing and playing is their way of processing what happens to them. Join them. Help them identify their emotion, and with it, their need.
4 If you can't go outside, go inside
Many times we run into the difficulty of not being able to go out when in general we are educated to do so. Begin to learn to go inward. You can do meditation exercises¨; help you with art by painting, writing, creating music; seek contemplative silence. Even connect with that supreme being that means hope, through prayer.
5 Make projects postponed due to lack of time
Routine sometimes eats us and does not allow us to achieve important family or individual projects. A book you want to read, a wall to paint, a family album. These are some projects that you can take as the gift of the opportunity to do so at this time.
6 Connect with yours
It is important in these times especially to endorse the links. Write them - either through networks or in handwritten letters - to your friends, your family members. Make video calls; try to connect in other ways with those people who are significant in your life. Especially seek to connect with those you know are alone at this time, they may need you.
7 Always remember that it is temporary
When you start to feel tired, desperate, remember that this is temporary and that you will return to the routine of before. And breathe, breathe a lot. Remember what it is that you wanted when you didn't have time for anything, and do it.
8 In an anxiety attack, breathe, meditate, get out
If anxiety arises in you, or in a family member, seek breathing exercises. Tech platforms have several helpful meditations.
Go out to the garden, the patio, or even if it is necessary for the car to turn around even if it is so that they feel that they can feel the air, with the window open and that they still have freedom.
Perhaps it may be time to go out and buy the necessary supplies - try to be only once a week, and that is just the moment when you need to take a breath.
Another option is to try to get in touch with someone, accompanying yourself sometimes deadens and reduces the sensation.
If you are with other people in isolation, you can ask them to hug you. Hugs create a suppression in the nervous system. A hug with enough pressure that is pleasantly strong, and prolonged, even lower the pulse, heart rate. It helps to calm down, even if at first it is not pleasant, it is like a medicine to take.
Seek professional help if necessary. There are many who consult online in these times of crisis.
9 Recover learnings
Different scenarios generate different experiences. These different experiences are also accompanied by different learning. Recover what you learn every day, what works, what doesn't. What do you appreciate and appreciate about this circumstance? What would you like to do differently when finished.
10 Look for meaning
When you suddenly feel that being locked up does not make sense, inform yourself again, look at the graphs of the result of your isolation. Find solid information from reliable sources to help you find the meaning of being locked up. Look at the positive effects this new reality has. This will help you cope.
This will end. The intention is that you can finish it in the best possible conditions.
And you, what other things do you recommend?