The home lockdown situation we are going through due to the virus pandemic is difficult for many to endure.
It is not only that the economy and the ability to earn and save money are negatively affected; in addition, we must take into account the concern we feel for our loved ones or for ourselves, the change in habits that has been emerging for a long time, the feeling of having our freedoms very restricted, etc.
Fortunately, the mental health lessons that the science of psychology brings to us are still available, and these days they are becoming more relevant than ever. Therefore, in this article you will find several tips for entering quarantine using simple psychological tips.
How to go through quarantine before the epidemic?
To better withstand this season of being locked in your home during the viral pandemic, take a look at these key ideas and make them work for you.
1. Get used to logging out
We must not forget that, although we may not notice it, some of the stimuli we are exposed to during the day can contribute to the psychological problem that haunts us not only does not go away, but gains strength with the passage of the time. In the case of quarantine, this is even more likely, because it’s easy for each of these days to look a lot like the previous one, As soon as he left the house.
One of those sources of discomfort that can affect you if you feel particularly unwell during these days of confinement is limiting your exposure to the news and rumors circulating about the pandemic. This way, you will encourage yourself not to spend your day always thinking about the same thing, By keeping away obsessive thoughts or even the tendency to hypochondria that can arise in such situations. Read, watch movies, study, start projects, etc.
2. Learn relaxation techniques
Since the quarantine produced by a pandemic can make us more vulnerable to anxiety and stress, it’s important to learn at least a few basic tools to improve our state of calm. For that, there are a variety of relaxation exercises you can learn at home, Such as the Body Scan or other techniques of Minfulness, inspired by meditation.
3. Try to give yourself sunlight
Sun exposure is important when we rarely leave the house. This type of exposure has been scientifically proven to help us better regulate emotions and make us less vulnerable to depressive symptoms.
4. Sleep well
Don’t let your day fall apart, as this can lead to insignificant sleep. This is important because having good quality sleep habits protects us in a very significant way against practically all psychological disorders and it also keeps our mental performance from declining, which is important when we have to adapt to new and complex situations (as we do).
So, set schedules and start following them in a disciplined way to go to bed when it’s your turn.
5. Strengthen ties with your loved ones
In this crisis situation, we must not forget that psychological well-being is not something that we experience individually, but that it also arises collectively. Therefore, try to strengthen your emotional connections with others and take an interest in who they are. If you moved for the well-being of your loved ones, you will also indirectly take care of your own. Social distancing doesn’t mean you don’t need to be there to help in the things that really matter.
6. Don’t forget that you have the option of receiving psychotherapy online.
Sometimes the situation generates such psychological discomfort that it is necessary to have professional support from psychotherapists. Fortunately, in the context of a pandemic quarantine, it is still possible to use the online psychotherapy services that many psychologists offer.
This is not a semi-improvised method of psychotherapy that tries to compensate for not being able to go to the psychologist for consultation due to the viral pandemic, but many professionals that we have been offering for a long time and with the transition to over the years it has become an increasingly popular modality. Moreover, the effectiveness of online therapy is the same as that of face-to-face therapy, it only changes the way the patient and psychologist communicate: video calling.
Do you want to benefit from professional psychological support?
If you think it would be good to have the help of psychologists providing real-time video call assistance, you can contact our team of professionals from the Majadahonda psychology center. We will inform you about our online psychotherapy service and guide you so that you know how to use it, so that you can learn to overcome the situation you find yourself in and better regulate your emotions and behaviors. To see our contact details, click here.
- Gratzer, D. and Khalid-Khan, F. (2016). Cognitive-behavioral therapy delivered over the Internet in the treatment of psychiatric illnesses. CMAJ, 188 (4) pages 263 to 272.
- Öhman A (2000). “Fear and Anxiety: Evolutionary, Cognitive and Clinical Perspectives”. To Lewis M, Haviland-Jones JM (ed.). Handbook of emotions. New York: The Guilford Press. pages 573 to 593.
- Sylvers, P .; Lilienfeld, SO; LaPrairie, JL (2011). “Differences between fear and trait anxiety: implications for psychopathology.” Journal of clinical psychology. 31 (1): 122-137.