How to Cope with Mental Problems In Quarantine
The current situation is extraordinary. Countries affected by the pandemic take radical measures to slow the spread of coronavirus.
10:01 04 May 2020
Voluntary-compulsory quarantine is one such drastic measure, which affects our mental health.
People may feel more tired during quarantine because psychological stress and anxiety can deplete the body even more than physical exercises.
People with different diseases suffer more. It is not that easy to get dental, hormonal, or addiction treatment during the COVID-19 pandemic that is why people stop it and the diseases are progressing.
In this article, we'll try to find out how to cope with mental problems caused by the lockdown, how to get along with family members and get alcohol and drug addiction treatment in times of coronavirus if you need it.
How to mitigate the effects of coronavirus
First, it must be emphasized that all people are different. Therefore, strategies to overcome stress can be different. In addition, it will take some time until they work out.
You should realize that forced quarantine isolation is not a prison. By observing quarantine, you help others, especially weak, elderly, not very healthy people. You serve society, fulfill your duty to society. A sense of collective responsibility will help us all better cope with isolation.
The second important aspect is your daily routine. The order, a clear structure of activities give confidence, strengthens in stressful situations, clarify the future. Specifically, this means: do not go half a day in a bathrobe or pajamas! Getting up in the morning, immediately put yourself in order, keep the familiar family rhythm. Of course, the structure of the day will have to be adapted to a specific situation, but it should be.
Try to plan your day in detail and follow this plan. Then you will not have the feeling that you are powerless. When planning a day, clearly define the time when you are engaged with children (this will help them deal with chaos).
Conflicts are inevitable in quarantine and it is very difficult to cope with them, being isolated. Such stressful situations are called "prison neurosis." They arise when people are forced to live with each other in a long hostel: in a prison cell, barracks, prison camp. A heavy load on the psyche leads to sudden outbreaks of irritability, aggression, or to despair and depression. The regime of self-isolation is not a prison, but extraordinary quarantine conditions can lead to serious fights in the family and even to violent actions.
It is imperative to comply with ethics of conduct. In addition, talk to each other when the conflict is just emerging. It is easier to repay at the very beginning. Try to hold something like a family crisis council every day. Let everyone tell you what they want to change. Try to find a solution together.
Restrain yourself! Be condescending to each other. The situation is difficult for everyone. This is not an extra vacation, as it is sometimes called, because no one can do what they usually do on vacation.
Be condescending to yourself. Not everything will work out, not everything will go as you planned. It's okay, that's completely normal. Do not be too demanding of yourself. In a situation of forced self-isolation, when a person is not distracted by "external" stimuli, internal problems — family and personal ones — are aggravated. Try to avoid digging yourself, not focusing on inner feelings, on problems, otherwise, you will be overcome by a feeling of inner anxiety and panic.
When there is so much free time when you don't know what to do, disturbing thoughts will overcome everyone. They cannot be avoided, but you can still keep yourself within the framework.
Pick a specific time for "disturbing thoughts": 10 or 20 minutes a day, but not late in the evening and not at night. And if such a thought comes at an "inopportune" time, tell yourself: I will think about it tomorrow. When the process is automated, it will bring you great relief. And do not make any serious decisions in this condition.
Take time to relax. There are a lot of techniques. Try one more: sit quietly, close your eyes and try to listen to your body, breath. Start with one minute, then gradually begin to repeat this exercise.
Boredom is also one of the problems of "prison neurosis." Do what you might have wanted to do for a long time. Hobbies, playing the guitar, Internet courses, virtual museum excursions. Learn to dance together with your partner! Keep a diary. There are so many things to do!
Also it is very important to communicate with friends and relatives: such modern technology as telephone, computer, social networks allow this perfectly. You could not have found time for them before, but now it is perfect to have a long conversation with parents.
Another important thing: keep not only mental but also physical activity. It has a beneficial effect on the psyche. Keep yourself fit. Moreover, you can do sports at home. You will find a lot of tips and examples on the Internet. And by the way, sports can also be done by the whole family together.
Treatment for addiction in times of coronavirus
Addicted people are at the highest risk for COVID-19 because of their lifestyle and immune system. During the active phase of alcoholism and drug addiction, a mask is the last thing an addict can take care of. If a young, biologically healthy person with strong immunity is unlikely to die from the infection, then the absence of such immunity in the drug or alcohol addicts is a factor in the high mortality rate. In fact, basic security is completely ignored. The symptoms of the disease are also ignored. Addiction definitely has to be treated now.
During a pandemic, it is best to be under the care of specialists. Rehab is an isolated facility and can be considered safer than a hospital. However, if you don't feel like leaving home, there are also such opportunities as online consultations, AA online groups, and free hotlines. Don't give up and remember there are a lot of addiction treatment programs during COVID-19.
Families with children
Children also should follow the daily routine and general rules. Physical activity and healthy nutrition are very important. Do together not only lessons and developmental games. You can cook something together - bake a cake, for example. Children have a different sense of time, so you can draw a calendar together and cross out each quarantine day that has passed.
The child in this difficult situation needs more of your attention, they are especially affectionate. Accept this, as well as the fact that you will have to slightly weaken the educational moment. Try not to scold or punish a child. On the contrary: praise them more often, maintain motivation. Keep optimistic, positive attitude in communication with them. This will inspire a child with a sense of security, confidence.
And do not forget yourself: all this will pass! The coronavirus pandemic will end. The world is guaranteed not to die due to the COVID-19 virus and related problems. Dangers, anxieties, fears and extraordinary measures will be a thing of the past, the situation is normalizing. In the meantime, try to do everything to make it easier to survive this time, to save the world in your family.