Several key ideas to make virus quarantine more bearable.
The situation of confinement at home that we are going through due to the virus pandemic is being difficult for many to cope with.
It is not just that the economy and the ability to make money and save are being negatively affected; In addition, we must take into account the concern we feel for our loved ones or ourselves, the change in habits that involves going out much less, the feeling of having our freedoms very restricted, etc.
Fortunately, mental health lessons from the science of psychology are still available, and these days are becoming more relevant than ever. For this reason, in this article you will find several tips on how to pass the quarantine from simple psychological tricks.
How to pass the quarantine before the epidemic?
To better cope with this season of confinement at home during the virus pandemic, take a look at these key ideas and adapt them to your case.
1. Get used to disconnecting
We must not forget that, although we do not notice it, some of the stimuli to which we expose ourselves during the day to day may be contributing to the fact that the psychological problem that haunts us not only does not go away, but that it is gaining strength with the passage weather. In the case of quarantine this is even more likely, because it is easy for each of our days to look a lot like the previous one, when we barely leave home.
One of these sources of discomfort that may be affecting you if you feel especially bad throughout these days of confinement is limiting your exposure to the news and rumors that circulate about the pandemic. In this way, you will be ensuring that you do not spend the day always thinking about the same thing, keeping obsessive thoughts or even the tendency to hypochondria that can arise in such situations at bay. Read, watch movies, study, start projects, etc.
2. Learn relaxation techniques
As the quarantine produced by a pandemic can make us more vulnerable to anxiety and stress, it is important to learn at least some basic tools to enhance our state of calm. For this, there is a variety of relaxation exercises that you can learn from home, such as the Body Scan or other Minfulness techniques, inspired by meditation.
3. Make sure you get sunlight
Exposing ourselves to sunlight is important in periods when we rarely leave the house. This type of exposure has been scientifically proven to help us regulate our emotions better and make us less vulnerable to depressive symptoms.
4. Sleep well
Don’t let your day lack structure, because this can lead to poor or poor sleep. This is important, because having quality sleep habits protects us in a very significant way against practically all psychological disorders and also prevents our mental performance from declining, something important at times when we must adapt to new and complex situations ( How is the case).
So, set schedules and make a point of following them in a disciplined way to go to bed when I play.
5. Close ties with your loved ones
In this crisis situation, we must not forget that psychological well-being is not something that we live individually, but also arises collectively. Therefore, try to strengthen your emotional ties with others, and be interested in how they are. If you look after the well-being of your loved ones, you will also be looking after yours indirectly. Social distancing doesn’t mean that you shouldn’t be there to help yourself with the things that really matter.
6. Remember that you have the option of online psychotherapy
Sometimes, the situation generates such psychological discomfort that it is necessary to have professional support from the hand of psychotherapists. Fortunately, in a context of pandemic quarantine, there is still the possibility of using the online psychotherapy services that many psychologists offer.
This is not a semi-improvised method of psychotherapy that tries to compensate for the fact of not being able to go to the psychologist’s office due to the virus pandemic, but many professionals have been offering it for a long time and over the years it has been it has become an increasingly popular modality. In addition, the effectiveness of online therapy is the same as that of face-to-face therapy, only the medium through which the patient and psychologist communicate changes: the video call.
Do you want to have professional psychological support?
If you think it would be good for you to have the help of psychologists providing support in real time by video call, you can contact our team of professionals at the Majadahonda Psychologists Center. We will inform you about our online psychotherapy service and we will guide you so that you know how to use it, so that you can learn to overcome the situation in which you find yourself and better regulate your emotions and behaviors. To see our contact details, click here.
Gratzer, D. and Khalid-Khan, F. (2016). Internet-delivered cognitive behavioral therapy in the treatment of psychiatric illness. CMAJ, 188 (4) pp. 263-272.
Öhman A (2000). “Fear and anxiety: Evolutionary, cognitive, and clinical perspectives”. In Lewis M, Haviland-Jones JM (eds.). Handbook of emotions. New York: The Guilford Press. pp. 573-593.
Sylvers, P .; Lilienfeld, SO; LaPrairie, JL (2011). “Differences between trait fear and trait anxiety: implications for psychopathology”. Clinical Psychology Review. 31 (1): 122-137.