For several weeks now, the coronavirus pandemic has become the hot topic in virtually every country in the world, and for good reason.
The truth is that is to be expected; this is a situation for which there is no precedent in recent decades, and it is the first time that there has been a situation of global lockdown in which more than millions of people have the possibility of create and consume information on television, the Internet, etc.
However, as we move towards ending this quarantine situation by de-escalating and returning to the streets, a phenomenon occurs that many had not taken into account: for some people, it is difficult to return to the habits of life. . Therefore, we will see here several key ideas for adjusting to the new normal after childbirth, As recommendations to be applied on a daily basis.
How to adapt to the new reality at the end of confinement?
As expert mental health psychologists, we believe that when returning to a normal life after the period of quarantine motivated by the state of alarm, it is advisable to follow these guidelines.
1. Take the opportunity to exercise outdoors
If you’ve done it right during the birth, you won’t have stopped exercising using the excuse that you can’t leave your home. However, now is the time to take advantage of what you can gain, as you will have the possibility of going to areas with cleaner air.
The latter is so good for your health that in the long run it can even be noticed in your mental agility, as frequent exposure to unpolluted air has been shown to keep your body in good condition. . Working thesis, responsible for the performance of complex mental operations such as reasoning and calculation.
2. If your return to normal is stressing you, practice Mindfulnes
Mindfulness is a set of exercises inspired by traditional meditation that help fight anxiety and to live in the present moment without dragging stress-generating thoughts; therefore, many psychologists use this tool in our work with patients. Fortunately, it is very easy to learn some of these exercises and apply them on a daily basis at the user level.
3. Readjust your schedule
It is important that your daily life does not lose its structure. Keep in mind that changing habits can lead to chaos when it comes to dividing our responsibilities between the hours we have, so we are wasting time when we should be working and working when we should. Being at rest or, worse, sleeping. To avoid this, take a moment to rethink your schedule., And put it in a place where you can see it frequently, such as the refrigerator.
4. Make sure you get enough sleep
With the change in dynamics of the return to normal, your body clock may undergo changes and notice that you feel like sleeping at different times than you did a few weeks ago. Avoid it becoming a snowball effect: keep your discipline to go to bed at the right time at all times, without delaying sleep or getting out of bed.
5. Reconnect with those who are important to you
It’s a setting where you can create impromptu hangouts with people you’ve only seen through a screen for weeks … yes, keeping your safe distance until needed. This way you will strengthen those bonds, which were seen as weakened because of the confinement situation (especially in the case of people outside your family environment).
6. Consider changing your diet
Now that you go out more, your body will be spending more energy. For this reason, you may need to consume more nutrients to keep pace. Of course, in the event that during childbirth you have not significantly changed the type of food and the amount you consume daily, do not add anything else. Remember that good physical condition is reflected in your mental health and that not taking care of it leads to you feeling worse and adopting more harmful habits that affect us psychologically.
Would you like to benefit from the professional support of psychologists?
If you are going through difficult times and think you need psychotherapeutic help, we invite you to contact our team of professionals.
At Psicotools we offer both face-to-face therapy in our Barcelona center and in an online format, We train in mindfulness practices and serve people of all ages. We have many years of experience intervening in emotional, affective, cognitive and behavioral issues. You can see more information about us, as well as our contact details, on this page.
- American Psychiatric Association (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Panamericana.
- World Health Organization. CIE 10. (1992). Tenth revision of the international classification of diseases. Mental and behavioral disorders: clinical descriptions and diagnostic guidelines. Madrid: Meditor.
- Stephan WG, Stephan CW (1985). Anxiety between groups. Journal of Social Affairs.