Dealing with anxiety and isolation

Nervous? Burdened? Boring? We compile the main expert recommendations so that you can successfully cope with long periods at home.

After several days or weeks of home confinement, teleworking in the company of the family or with absolutely no one to talk to, it would not be unusual for you to begin to notice “feelings of fear or anxiety, mood swings or constant irritability, loss of motivation, apathy or general discomfort ”, as explained in a guide prepared by the consulting firm Albenture.

But, no matter how uphill it is being done to you, the good news is that there are guidelines that can help you make this crisis more bearable. We share some with you.

1.- You are not the only one

Maybe you have the feeling that everyone is running the bull run very well and that you are the only one who feels discouraged or sad. Is not true. People, unless they are very confident with you, find it difficult to recognize their discomfort and will tend to respond to you with vague, general or courteous messages, such as “phenomenal” or “very well.” Think that we are all human and that throughout the weeks we will have better and worse moments like the most, even if we do not tell a stranger.

2.- RAIN, the rain is your ally

This is horrible, I can’t take it. I have to control myself. «I, who have everything, cannot feel bad …»

Your thoughts and how you manage your emotions can make the difference between making #yomequedoencasa insufferable or bearable. But trying to suppress your negative emotions will only make them stronger. So what alternative do you have?

For these cases, there is a very effective mindfulness technique, known as RAIN by its English acronym.

• Acknowledge what is happening to you: What am I feeling? Evil is not enough. It is not the same boring, that sad, that worried that hungry. Identify what your feeling is and give it a name.

• Accept the emotion, leave a space for it: Don’t try to repress it. The best way for him to leave is to leave a space for him to manifest. Because, to give you an example, if you don’t stop saying to yourself “I can’t be nervous” it is quite likely that, instead of calming down, you will get a little more agitated.

• Investigate both how it manifests (stomach knot? Upper back strain? Headache? Shortness of breath?), Such as what belief is making you feel this way (“No I’m worth nothing »).

• Non-identification with emotion: It is about observing it without being prey to it, stopping the loop of thoughts that increases it. It is not the same saying “I am angry about what Ángel, now that my brother is sick, has just told me” that “I will not speak to him again in life.” Observing and objectifying tempers the mood and stops the spiral that feeds back the discomfort.

3.- Set a schedule, also to worry

In these circumstances, it is very useful that you establish a routine that helps you, but that is not so rigid that it becomes another stressor. Within these daily guidelines, you can set a period of time to eat the coconut, give the situation all the turns you want and think of all the possible outcomes. Half an hour, and then the rumination was over. It is that the rest of the time we are busy and not worried.

4.- Fight overinformation and fake news

“Being permanently connected will not make you better informed and could increase your feeling of risk and nervousness unnecessarily,” they explain from the College of Psychologists. If the news distresses you, establish a fixed time to inform yourself and do not connect your mobile or television outside of it.

To cut the chain of distress and unnecessary stress, do not share information that is not sufficiently verified and endorsed. The way to stop hoaxes and fake news is to not spread it.

5.- Maintain contact by video call

“Until now, living alone was not a problem for you, even if you were a person who enjoyed their privacy and space, but now the circumstances are very different,” says Beatriz Gómez, psychologist and team leader in the area. of Personal and Legal Wellbeing in Albenture.

If this is your case, “it is essential that you cultivate contact with others, but preferably by video call and not only by phone,” he adds. Common applications in the corporate sphere -such as Teams or Workchat- allow you to do this, although there are also many others that may be useful to you (such as WhatsApp, Skype, Zoom or Meet).

6.- Claim your space

If, on the other hand, you live in company, it is a good time to look for activities that you can do together and that you have in common: from board games to watching movies or series, going through family story nights or cooking sessions or sport for everyone. But it is also positive that you demand, if circumstances allow it, a space for yourself, where you can read, listen to music, take a bath, meditate or play by yourself. Giving yourself a little air will avoid conflicts that tend to be magnified by friction and continuous contact.

7.- Relax (what you can and how you can)

“Relax your body often with deep breathing, meditation, muscle relaxation, or activities that are fun for you. Exercising at home can also help you keep fit and decrease tension. Remember that the Internet offers endless resources to learn and practice many of these strategies, “they advise from the

8.- Look on the bright side

We complain many times that we don’t have time to play with our children, to learn a language, to read this or that book or to delve into the complex world of baking.

“We can always look for the good side of all the circumstances that surround us, and in this case we have to take advantage of having to be at home secluded for a long period of time, so we will have to try to turn around and enjoy what Normally we cannot “, explains Ana Bella Vázquez Gento, psychologist at ciMa Psychological Care Huelva.

9.- Altruism helps (also you)

Is there anything you know or can do that may be helpful to others in this situation? After the initial shock, helping other people and contributing in some way to alleviate the situation has another positive effect on you: altruism can produce psychological changes in the brain related to the levels of happiness and well-being that you experience, according to the Mental Health Foundation From United Kingdom.

Cómo afrontar la ansiedad y el aislamiento por el coronavirus

10.- Get excited and dream

We’re going to be spending a long period confined at home and, most likely, it will take time to get back to normal. But this will also happen. What trip will you take? Where will you go on your first ride? Who are you going to see? Where will you go to dinner? If making plans for the future helps you cope with the situation and put it in perspective, let your imagination run wild.

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