Ten keys to living quarantine with optimism and without anxiety
Two long weeks, some people, three. Many days of confinement take a toll on the mood. Although many telecommute and take care of the family, others live this quarantine in isolation and without much to do.
Watching the hours go by, feeling the uncertainty and wanting this to end. It’s no wonder some people are starting to get small anxiety spikes. How can you help them lower this anxiety?
Fernando Miralles, Professor of Psychology at the CEU San Pablo University in Madrid, gives us the keys to reducing the anxiety that can occur to us during confinement due to the state of alarm. A decalogue to reduce these negative effects:
You have to have a positive attitude. It is time for us to realize the REALITY, it is true that we cannot leave home except for very specific things, but we must be objective and see that we are at home, with all our comforts and without missing anything that is necessary to lead a relatively comfortable life. If we consider this point of view, we can ask ourselves: what am I complaining about? I have simply been at home for a few days, with my loved ones and without any need. I do not want to imagine what the military, police, civil guards, health personnel, and other public servants who are outside their home with great discomfort would think, without being able to see their loved ones and knowing that the mission they have been entrusted with is not about fifteen days, precisely. Let’s be objective and,
Organize a schedule from morning to evening. In this section, we have to organize the whole day, because if we don’t we won’t see how the days go by, and boredom, laziness, and, in some moments, hopelessness will come. For this, it would be necessary to mark a few reference hours and try not to break them. Hours as important as getting up, grooming, eating, cleaning the house, dinner, and sleeping should be the basis of our day.
Set different goals every day. We already know that, under normal conditions, a Monday we do not do the same as a Saturday or a Sunday. On this occasion, even if we are at home, we can make differences between days. For example, Monday, Wednesday, and Friday we must organize the cleaning of the house; Tuesdays, Thursdays, and Saturdays, specific days to do gymnastics; Sundays, days of calling our family and friends we haven’t talked to lately.
Be very careful in personal cleanliness. Even if we do not leave the house, out of respect for those who live with us and in order not to get discouraged, we have to shower and get ready every day. If we are all day in pajamas, in a short time we will not even know ourselves.
Be very careful with the cleaning and organization of our house. Just as we have to be clean and well dressed, our environment has to be clean and organized. We cannot begin to leave things out of their place, if not, in a few days the house will be a total disorder and the level of anxiety will rise in all who live there.
Gymnastics every day. We have to try to sweat for a few minutes every day, so the anxiety levels will go down and the muscular discomfort will not appear. It can also be a good time to get the whole family together in the room and for each one to propose new physical exercises such as jumping rope, doing squats, push-ups, etc., or search the Internet for some fun exercise.
Relaxation techniques and abdominal breathing. It is necessary to have a moment of solitude in the day, think about what is happening, if everything is going well, and if I have to change something in my daily attitude. This can be a good time and relax, take stomach breaths so that the diaphragm relaxes. You can also do relaxation techniques, stretching the different parts of the body, to feel better.
Get enough rest. Although we are at home all day, it does not mean that we go to bed very late or that we get up late. For our biological clock to work well, we have to go to bed at a reasonable time and get up not too late, to start the day strong. It is very important not to break the organization of our biological clock, as it can be the beginning of a depression/laziness, which will complicate our lives, both for us and our family.
Keep in touch with friends and family. Although we are alone at home, many people know us and love us. A demonstration of this is the number of messages and calls we receive every day. But there are always friends and family who, not to disturb, do not call or do not communicate enough. It is to those people that we have to support and invest some of the time that we have leftover today.
Promote solidarity practices with people around us. It is time to help people who are “lucky enough to live close to us.” We can from taking care of children whose parents have to work; shopping for older people so they don’t go out on the streets; participate in meetings, such as outings to the window at certain times to applaud in support of certain groups such as health personnel, bodies, and state security forces, armed forces, personnel who work so that we continue in our homes, etc.
The Professor concludes his recommendations with a reflection: “We are showing ourselves that we are good people and that we know how to help our neighbors. Let us not miss the opportunity to learn in this pandemic that we are necessary for others and, in the end, we will emerge strengthened from this vital experience ”.