HOW TO TAKE CARE OF MENTAL HEALTH DURING QUARANTINE

Mental health in quarantine

Taking care of your mental health while you need to stay at home during quarantine is necessary. More of us spend a lot of time at home and we can no longer do many of our usual social activities, so it is compulsory to take care of our mental health. Trying to think of this time as a different time in your life, not necessarily a bad one, even if you didn't choose it, can help. Try to avoid guesswork and look for reliable sources on the outbreak. Rumors and guesswork can fuel anxiety. Having access to good information about the virus can help you feel more in control. Follow hygiene advice, such as washing your hands more often than usual, for 20 seconds, with soap and warm water. You should do this every time you come home or arrive at work, blow your nose, sneeze or cough, eat or handle food. If you can't wash your hands right away, use hand rub, then wash your hands as soon as you can.

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1) Plan your days during the quarantine

We all have to adapt to a new way of life which is rather strange. This can pose a danger to our psychological well-being.

While it is tempting to stay in your pajamas all day, a routine is essential for our identity, our self-confidence, and our purpose.

Try to start your day at around the same time as usual, and try to set aside time each day for movement, relaxation, socializing and thinking.

2) Spend more physically every day

Physical activity reduces stress, increases energy levels, can make us more lively, and help us sleep better.

Explore the different ways you can move more and add physical activity to your day, and find what works best for you.

Even at home, there are many ways to exercise and continue to be physically active.

3) Try a relaxation technique

Relaxing and focusing on the present moment can help improve your mental health and lessen negative feelings.

Try different meditation or breathing exercises to see which ones you find effective. For example, sometimes we get so tense that we can't even remember what it is like to relax. Progressive muscle relaxation teaches you to recognize when you start to get tense and how to relax.

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4) Socialize with others

Staying at home, especially if you live alone, can make you feel isolated. Find creative ways to stay in touch with coworkers, friends, family, and others to help you (and help them) feel more connected and supported.

Explore the means of communication that work best for you, whether by mail, phone, social media, or video calls. Your contacts with others can range from a moment spent sharing a cup of tea via video, to an online game or just sending a supportive SMS.

5) Take a moment to reflect and practice self-compassion

Take a moment each day to reflect on what went well. It is important to recognize your successes and what you are grateful for, no matter how small. Consider keeping a gratitude journal that you can write down two or three of these things each night before you go to bed.

Mindfulness techniques can also help you focus on the present moment rather than dwelling on negative thoughts (however, in those with more severe depression, these techniques may be ineffective).

6) Improve the quality of your sleep

The uncertainty and changes in your daily life can make it harder to sleep.

Relax before bed by avoiding using your phone, tablet, computer, or watching TV for an hour before bed.

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Mental health counseling during the quarantine

Mental health in quarantine

Try to stay in touch with others

In times of stress, we manage the situation better if we feel surrounded and supported. Try to stay in touch with friends and family, by phone, email, or social media.  

You can focus on what you can do if you feel able to:

·         stress management

·         continue to be active

·         have a balanced diet

Keep in touch with your friends on social media, but try not to over-dramatize. Only share content from trusted sources, and remember that your friends may be worried too. Consider turning off notifications or no longer following accounts or hashtags that are making you anxious/anxious.

Talk to your kids

Mental health in quarantine

Do not avoid talking about the "scary question", but approach it in a manner appropriate for their age. We have tips on how to talk about the coronavirus outbreak with your kids.

Try to anticipate the disarray

It is normal to feel vulnerable and overwhelmed, especially if you have suffered trauma or encountered a mental health problem in the past, or if you have a chronic physical condition that makes you more vulnerable to the effects of the coronavirus.

It is important to accept these feelings and to remind each other to take care of our physical and mental health, but we should be aware of habits that may not help in the long term, such as smoking and drinking, and avoiding taking these habits.

Try to reassure those who might be worried and keep in regular contact with people who live alone.

Try not to jump to conclusions

Do not judge anyone and avoid drawing hasty conclusions about the identity of those responsible for the spread of the disease. The coronavirus can affect anyone, regardless of their gender, ethnicity or sexual orientation.

Try to control how you watch the outbreak in print and social media

The epidemic is the subject of extensive media coverage. If you find the news to be a source of enormous stress, it's important to strike a balance. It's best not to avoid all the news/articles and continue to educate yourself and educate yourself, but limit your news intake if that bothers you.