How to get through the quarantine? 6 psychological aspects to take into consideration

Several key ideas to make the virus quarantine more bearable.

The homebound situation we are going through because of the virus pandemic is proving difficult to cope with for many.

It's not just that the economy and the ability to earn and save money are being negatively affected; there is also the concern we feel for our loved ones or ourselves, the change in habits that means going out much less, the feeling of having our freedoms severely restricted, etc.

Fortunately, the mental health lessons brought to us by the science of Psychology are still available, and these days they become more relevant than ever. Therefore, in this article you will find several tips on how to get through quarantine from simple psychological tricks..

How to get through the quarantine in the face of the epidemic?

To better cope with this season of confinement at home during the virus pandemic, take a look at these key ideas and adapt them to your case.

1. Get used to switching off

Do not forget that, although we do not notice it, some of the stimuli to which we are exposed during the day may be contributing to the psychological problem that haunts us not only does not go away, but is gaining strength over time. In the case of quarantine this is even more probable, because it is easy for each of our days to be very similar to the previous one, as we hardly leave the house.as soon as we leave the house.

One such source of discomfort that may be affecting you if you are feeling especially ill during these days of confinement is to limit your exposure to the news and rumors circulating about the pandemic. By doing so, you will be helping to avoid spending the day thinking about the same thing all the time, keeping obsessive thoughts at bay.This will keep obsessive thoughts or even the tendency to hypochondria that can arise in such situations at bay. Read, watch movies, study, start projects, etc.

2. Learn relaxation techniques

As the quarantine produced by a pandemic can make us more vulnerable to anxiety and stress, it is important to learn at least some basic tools to enhance our state of calm. To do this, there are a variety of relaxation exercises available, there are a variety of relaxation exercises that you can learn from homeFor example, the Body Scan or other Minfulness techniques, inspired by meditation.

3. Make sure you get sunlight

Exposure to sunlight is important during periods when we leave the house very little.. It has been scientifically proven that this type of exposure helps us to better regulate our emotions and makes us less vulnerable to depressive symptoms.

4. Get a good night's sleep

Don't let your day lack structure, because this can lead to poor or little sleep. This is important, because having quality sleep habits protects us in a very significant way against virtually all psychological disorders and also prevents our mental performance from declining. and also prevents our mental performance from declining, which is important at times when we must adapt to new and complex situations (as is the case).

So, set yourself schedules and propose to follow them in a disciplined way to go to bed when it's time.

5. Strengthen ties with your loved ones

In this crisis situation, we must not forget that psychological well-being is not something we experience individually, but also arises collectively. Therefore, try to strengthen your emotional ties with others, and take an interest in how they are doing. If you look after the well-being of your loved ones, you will also be looking after your own in an indirect way. Social distancing doesn't mean you shouldn't be there to help each other with the things that really matter. in the things that really matter.

6. Remember that you have the option of online psychotherapy.

Sometimes, the situation generates such psychological discomfort that it is necessary to have professional it is necessary to have professional support from psychotherapists.. Fortunately, in a context of pandemic quarantine there is still the possibility of using the online psychotherapy services that many psychologists offer.

This is not a semi-improvised method of psychotherapy that tries to compensate for not being able to go to the psychologist's office because of the virus pandemic, but many professionals have been offering it for a long time and over the years it has become an increasingly popular modality. Moreover, the effectiveness of online therapy is the same as that of face-to-face therapy, only the medium through which patient and psychologist communicate is different: the video call.

Do you want to count on professional psychological support?

If you think you could benefit from the help of psychologists giving you support in real time by video call, you can get in touch with our team of professionals at the Psicólogos Majadahonda center.. Te informaremos sobre nuestro servicio de psicoterapia online y te guiaremos para que sepas utilizarlo, de manera que puedas aprender a superar la situación en la que te encuentras y regules mejor tus emociones y tus comportamientos. Para ver nuestros datos de contacto, haz clic aquí.

Referencias bibliográficas:

• Gratzer, D. y Khalid-Khan, F. (2016). Internet-delivered cognitive behavioural therapy in the treatment of psychiatric illness. CMAJ, 188(4) pp. 263 - 272.
• Öhman A (2000). "Fear and anxiety: Evolutionary, cognitive, and clinical perspectives". In Lewis M, Haviland-Jones JM (eds.). Handbook of emotions. New York: The Guilford Press. pp. 573 - 593.
• Sylvers, P.; Lilienfeld, S.O.; LaPrairie, J.L. (2011). "Differences between trait fear and trait anxiety: implications for psychopathology". Clinical Psychology Review. 31 (1): 122 - 137.