9 ideas to survive in self -isolation

Coronavirus is spreading, the requirements of socially distance itself become more strictly, and discomfort is more and more. But the best way to cope with the pandemia has not yet come up with. Psychologist Juliana Brains shares scientifically based recommendations on how to reduce suffering due to torn social ties.

Distance means a refusal of almost all social contacts, literally “imprisonment” in four walls for an indefinite period. This is a very important measure: it is believed that only self -isolation can slow down the spread of infection and prevent collapse in hospitals.

But solitude can seriously affect the mental and physical health of many, especially single people. To reduce anxiety, use scientifically justified ideas. And perhaps you will find positive aspects in quarantine.

1.Regularly communicate by phone or video

Of course, video chats are inferior to live communication, but this is much better than nothing. Video Chats (Facetime, Zoom, Skype) have an advantage: they allow us to see the expression of each other’s faces. Studies have proven that this technology softens attacks of loneliness and depression.

Replace the canceled events with online analygments, get ready with friends, colleagues, family members for games, joint dinner, watching performances, virtual campaign in museums. Even a 10-minute online key can cheer up, and the creation of a daily or weekly schedule will give a feeling of perspective, the opportunity to look forward to a particular event.

Just be sure to think about those who do not have access to the video chat and who will need to help and explain how to work with them.

2.Surround yourself with warmth

Curled up under a cozy blanket, taking a hot shower or preparing a cup of tea, you can calm down not only physically, but also psychologically.

American psychologists Treden Inagaki and Naomi Aizenberger discovered: in physical heat and warm feelings, general neural mechanisms. Physical heat can imitate the feeling of touch and activate neural paths associated with attachment.

Therefore, when we physically feel warm, we involuntarily tune in to warm, spiritual relations. By the way, “comfortable food” (dishes that cause pleasant associations from childhood) can be liked for similar reasons: it reminds us of a sense of safety and care.

3.Plunge into a fictional world

The best artistic plots are often those https://globalpharmacy24.com/drug/malegra-pro that cause us sincere anxiety and desire to take care of the characters, as if we know them personally.

Studies show that when we are lonely, the heroes of television series, books can play the role of social “deputies”, help us feel belonging to something more than we ourselves. Therefore, if now you are in the need for drunken reading or watching TV shows, you know – this is not just indulging in weaknesses. Such an immersion in a fictional world has real psychological bonuses.

It will also distract from compulsive viewing and listening to news. Yes, it is very important to keep abreast of events, but sometimes our brain needs rest.

4.Do something good for others (remotely)

This is one of the best ways to facilitate loneliness. When it’s hard for us, the practice of good deeds can give us a goal, a sense of connection with others. Of course, the need to stay at home limits our volunteer capabilities, but there are still ways to help.

The first thing to start with is to contact friends who may experience difficulties, for example, older neighbors or relatives, to make sure that they receive the necessary food and medicines.

Among other methods – donations to organizations that save people in need, educational work and support for political initiatives that are aimed at combating pandemia, as well as support for local restaurants and small manufacturers by purchasing gift cards or delivery of goods.

5.Return to old photos and memories

If you didn’t reach your hands to make out photo archives or create a backup copy of family videos, now now is the right time. Most likely, you will come across forgotten precious shots and videos – do not be too lazy to send them by e -mail to loved ones to remember together and survive these excellent moments.

To someone, nostalgia may seem like a sad emotion, but studies show that in fact it has many psychological advantages.

Research participants who asked to recall a joyful event from the past, then reported that, indulging in nostalgia, they felt more protected. Other studies have discovered a direct connection between nostalgia and a decrease in a sense of loneliness.

6.Find yourself a lesson to your liking

For those who are able to work from home, work in itself can be a good way to take the mind.

But if this is not your situation or you have too much free time, a good way to fill it is to participate in some not too simple, but fun game (if it is possible to do it remotely with friends), or creative activity, drawing or knitting. Tasks in the solution of which I want to plunge for a long time, help to concentrate and keep gloomy thoughts under control.

7.Engage in physical education

The motor load is vital for physical and mental health and is especially useful in conditions of forced isolation.

The best option is to take a group lesson of fitness/dance class in the online format: here is social support, and a clear structure of training, and enthusiasm that you will inevitably infect an energetic enthusiastic instructor. As a result, you will receive a greater load and more positive emotions than in the case of independent classes.

Another option is to find a personal coach who conducts virtual lessons.

8.Listen to music and sing

Everyone remembers recent events in Italy: its inhabitants throughout the country sang to each other from the balconies to cheer up during isolation. Studies have proved that joint singing (for example, in the choir) is extremely useful.

But you can sing alone, and this will also help. Sing along to your beloved artist, for example. Such execution also helps to experience a sense of unity, especially when the song causes a common emotion. To visit a virtual concert and support their favorite musicians, also nothing interferes with.

9.Pray or meditate

Many forms of prayer and meditation include the wish of good and well -being to other people. Regardless of your religious beliefs, you can find a way to concentrate your consciousness on empathy for others, and this activity will be healing for you.

Meditation of loving kindness, for example, includes a silent repetition of phrases such as “I wish you health and freedom from suffering” and “I wish you happiness”, aimed at yourself and your loved ones. Then the zone of attention gradually expands, covering people around the world and all living things. Studies show that this practice enhances a sense of unity, as well as self -acceptance.

In such difficult times as it is now, it is especially useful to feel like a part of a single human community. Do not forget that, concluding yourself in four walls and sacrificing a full life, you protect many other people, including medical workers and those who are at risk. For many, to remain at home, often in full loneliness, is an act of altruism.