Mental Health in quarantine time

tips by bruna berger roisenberg, Psychologist and Masters in Mental Health

  • At first, give yourself time and space to adapt and get organized, given the new demands and routines of a quarantine.

  • To try to get in touch with our feelings; answer the questions: How am I feeling? What do I need right now? What do I grieve and let go at this moment? How would I like to spend this moment? What do I want to take care of? How can I take care of others? What steps do I need to take next? When we get in touch with our feelings and needs, we are more focused, and we can find actions that support us.

  • Build the habit of journaling about your feelings. Write about everything that is going through your head. Fears, desires, dreams…

  • Meditation and deep breathing can help a lot. There are many apps available. In moments of higher stress or panic, count through your breathing: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold 4 seconds with the lungs empty.

  • Exercise mindfulness, maintaining awareness of thoughts, feelings, bodily sensations, and the environment around you. Be fully present while doing your activities. For example, in the shower, feel the water falling onto your body, notice its temperature, the sounds, the smells…

  • Stay well informed, but beware of too much information.

  • Reduce your news viewing or reading time. Choose specific times of the day to get informed.

  • Consume information from safe, reliable, and valid sources.

  • Write down the things you have control over right now. They can be small things like taking care of yourself, your personal hygiene, avoiding leaving the house, cooking, getting informed, organizing your home. Focus on what you can actually control.

  • Live day by day. Focus on this day, plan your day around what you can do today. Avoid making plans and overthinking about an uncertain future.

  • Be with who you love, whether virtually or over the phone.

  • Verbalize your feelings to the people you love and trust.

  • Exercise your creativity.

  • Handicrafts like drawing, embroidery, painting, crochet, cooking, etc. can help you express yourself, calm down and pass the  time

  • Learn something new. A new language, a new skill, a new recipe, a new exercise, a new song. Do a little bit every day. There are many courses available for free on the internet.

  • Exercise. Find an exercise that you can do at home, even if it is stretching. This way, you will be releasing hormones to generate a sense of reward and well-being in the body.

  • Readings and re-organizing your home can also help.

  • Keep your environment clean and organized. What can you do to make your home environment more pleasant?

  • Are you tired of your environment? Move the furniture around!

  • If you are with the family, can you do things together? Play, cook, watch movies?

  • If you live with more people, find time to be alone.

  • The balance between being in contact with people and being alone is essential.

  • If you live alone, meet with friends and loved ones virtually.

  • Observe natural elements and the street. Beware of excessive use of screens.

  • Trust your own capacity for adaptation, creativity, and reorganization.

  • Create a routine. Get dressed every day, change clothes, etc.

  • Try to do different things in different environments: work in the living room, rest in the bedroom.

  • Stay in touch with the reality that exists beyond urgency.

  • Do not create vast expectations of doing everything and solving everything in this time of retreat. Go little by little, day by day, in your own time.

  • In times of crying and fear, develop self-acceptance and empathy. In times of belief and moving forward, develop hope and faith. - Cintia Lavratti

  • Doing psychotherapy online is also an option to dedicate time to yourself. Being able to talk about yourself, your feelings, and find creative adjustments for this time of crisis can be fundamental. Our emotions will fluctuate, and psychotherapy helps us to welcome and deal with them in a healthy way!

Heads Up

This resource page is made available for educational purposes only.  The resources regarding the COVID-19 crisis change very frequently and you must do your research to make sure the resource is still active and accurate. 

 

The information provided here is never meant to be legal advice or medical advice and should never be construed as such.  Before making any decisions based on information learned here, you should consult your attorney, your doctor, your psychologist, or another professional in your area of concern. 

 

Garra makes no warranties regarding any products or services mentioned here, as all information is provided “as is” without any representations or warranties, express or implied.

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