01/05/2020
|| How to Care for Your Mental Health During a Quarantine. ||
May-1, 2020
When you’ve been exposed to an infectious illness, such as the COVID-19 coronavirus, it’s important to quarantine yourself so you don’t accidentally infect others. Additionally, you may be self-isolating yourself if you’re in a community that’s affected by an outbreak. While you likely don’t need to worry, spending a lot of time in quarantine may have a negative effect on your mental health. Fortunately, you can boost your mood even while in quarantine.
|| Engaging in Enjoyable Activities. ||
[1]
Stay in touch with friends and loved ones via
video chat and text. Being under a quarantine doesn’t mean you can’t talk to the people you
care about. Instead of meeting up with people in person, use your electronic devices to talk to
them. Text your friends and family throughout
the day. Additionally, try to do a video chat with
at least one person every day.
Video chat using services like FaceTime, Facebook messenger, and Skype.
You can also connect with others through social media. However, don’t spend as much time on social media if you’re seeing posts about the quarantine that are upsetting you.
[2]
Use stress relieving activities to help you stay calm. You’re probably feeling stressed or worried right now, and that’s totally normal. Fortunately, it’s possible to keep these emotions under control. Incorporate a few of your favorite stress relief activities into your day every day to help manage your stress levels. Here are some ideas:
• Color in an adult coloring book.
• Read.
• Meditate for 10-30 minutes a day.
• Do breathing exercises.
• Play with your pet.
• Do something creative.
• Talk to someone.
• Write in a journal.
• Take a hot bath.
: If you live in an isolated location, you may be able to sit outside or sit beside a window even while in quarantine. Nature is a great stress reliever, so this may be a helpful option for you. However, don’t go outside at all if there are any people nearby, as this will break your quarantine. If you're just practicing social distancing rather than quarantine, it's a great idea to do outdoor activities to help improve your mood.
[3]
Allow yourself a few hours a day to watch TV and movies. While you’re in quarantine, try to do things you enjoy, like watching TV or your favorite movies. You might even use this time to catch up on shows you’ve been planning to watch. However, limit yourself to a few hours of TV at a time so you don’t start to feel down.[3]
Pick shows that engage your mind or make you laugh so you feel good. Steer clear of tear-jerkers and shows about pandemics.
Warning: Don’t spend all of your time binge watching TV because this can trigger sad feelings or depression. Spend time doing other activities, as well.
[4]
Make a gratitude list to help you focus on the positives in your life. While being in quarantine might feel like a setback, you probably still have blessings to count. Think about the good things in your life and give thanks for them. Do this at least once a day to help you feel better.
You can write down your list, keep it on your phone, or just say it aloud.
You might include things like “my family, my cat, a comfortable home, books to read, friends to call, tea to drink, and art supplies to express my creativity.”
[5]
Play online or board games to have fun passing the time. If there are other people quarantined with you, pick a game you can play with them. Otherwise, play online with others. You can also play games by yourself if you prefer.
If you’re playing a game in person, pick a board game so it’s more interactive. You might be able to play some board games over video chat if both you and the other person have the same game. Just move the pieces on each of your game boards with each move.
If you’re quarantined by yourself and don’t normally do online gaming, try a game like Words with Friends or Best Fiends.
[6]
Spend time working on hobbies you can do at home. You likely have hobbies that you don’t get to do as often as you like. Your time in quarantine might be the perfect time to make progress with your hobbies. Dedicate a few hours a day to things you enjoy. Here are some ideas:
• Read a book.
• Write a story.
• Knit.
• Paint.
• Build a model car.
• Practice an instrument.
• Bake.
• Woodworking.
: If you’re feeling sick, try watching online tutorials to help you get better at your hobbies. This will help you feel productive while you’re in recovery.
[7]
Maintain a routine so you have a sense of normalcy. Right now, it’s likely that most of your regular daily activities are temporarily suspended. However, that doesn’t mean your days can’t have structure. Create a daily routine for yourself so everything feels okay.[6]
For instance, get up, take a shower, eat breakfast, engage in a hobby, eat lunch, watch TV or do another activity, eat dinner, do your stress relief activities, relax, and go to bed.
If you have children in your household, a routine will help them tremendously. It will give them a sense of calm and control.
|| Practicing Self Care ||
[1]
Take a bath every day so you’re clean and feel productive. You might have days where you feel like there’s no point in bathing since you aren’t going out. However, it’s important to maintain good hygiene, and bathing actually improves your mood. Bathe or shower at least once a day so you’re taking good care of yourself.
Starting your day with a shower can help you feel more productive, while ending your day with a bath or shower can be relaxing.
[2]
Eat healthy, well-balanced meals to help you feel your best. Being in quarantine might make you tempted to indulge in snacks and treats, especially if you tend to emotionally eat. Unfortunately, this can leave you feeling uncomfortable and run down. Instead, give your body the nutrition it needs by filling half your plate with veggies, 1/4 of your plate with lean protein, and 1/4 of your plate with a starchy veggie or whole grains.
Lean proteins include chicken, fish, tofu, low-fat dairy, beans, nuts, and seeds.
Snack on fruit, veggies, or whole grains.
[3]
Exercise for 30 minutes every day if your doctor says it’s okay. Always check with your doctor before you do any exercise to make sure it’s safe for you. Your doctor probably won’t recommend that you exercise if you’re ill. However, get active every day if you’re not sick but may have been exposed to person who is sick.
For instance, you might follow along to an exercise video or play a dancing game.
As another option, walk along the hallways and pathways inside your home or isolation room. If you have access to stairs, climb up and down them.
You can also do stretches, yoga, or calisthenics, such as jumping jacks, lunges, and squats.
If you have a workout machine, use it to exercise.
[4]
Keep your space tidy because it helps you feel better. You’re going to be spending a lot of time in 1 spot, so try to keep it clean. Bag up your trash every day and straighten up. This will help you feel more positive so you’re less likely to get down.
Try making your bed every morning so you immediately feel like you’ve accomplished something.
[5]
Sleep for 7-9 hours a night so you’re well-rested but don’t oversleep. Try to maintain your regular sleep schedule when you’re in quarantine so you’re getting enough rest but aren’t oversleeping. For instance, you might go to bed at 10:30 p.m. every night and wake up at 6:30 a.m. every morning even though you’re not going to work or school.
If you’re a child or teen, get 10-11 hours of sleep every night because you require more sleep.
[6]
Limit your intake of alcohol. If you’re old enough to legally drink, it’s okay to enjoy a serving of wine, beer, or liquor if your doctor says it’s okay. However, it’s important that you not drink to cope with your feelings, as this will make things worse. Monitor your drinking so it doesn’t become excessive.
It’s best to talk to your doctor about how much is safe for you to drink. In general, all women and men over the age of 65 should limit themselves to 1 drink per day, while men under the age of 65 can drink up to 2 drinks.
[7]
Don’t use drugs to help you feel better. You might experience strong emotions at times during your quarantine, such as anxiety, anger, and helplessness. As painful as these emotions are, you can’t fix them by dulling them with drugs. This will only make the situation worse. Instead, call your doctor so you can get better medical or psychological support.
Your doctor may be able to connect you with a therapist or might suggest other resources to help you.
You might also call a friend or family member when you feel tempted to use drugs.
|| Managing Your Worries and Emotions ||
[1]
Limit your exposure to news and social media. You probably want to know what’s going on outside your quarantine space, but too much information can add to your stress, especially news about a pandemic. Set times to check on the news so you don’t get caught in a constant cycle of watching for updates. Additionally, set time limits for yourself when it comes to using social media so you aren’t seeing news updates there.
Get all of your news from trusted sources, like governmental and news organizations. Prioritize the Center for Disease Control and Prevention (CDC), the National Health Service (NHS), and the World Health Organization (WHO).
Limiting social media may also help you avoid feeling upset that everyone else seems to be out enjoying their life. Keep in mind that a lot of people are in the same situation as you are, so you’re not alone.
ANNIE LIN, MBA
Life & Career Coach
Our Expert Agrees: Set a limit on how much time you spend watching the news. Our nervous systems aren't built to sustain a high-alert 24/7, so if you spend all day taking in an avalanche of information, you can easily become overwhelmed. Instead, spend some time each day reading uplifting books, listening to a podcast, or moving your body.
[2]
Create a plan for meeting your needs in quarantine so you can relax. Since being in quarantine interrupts your normal life, it may leave you feeling out of control. However, you are still in charge of your life, and making a plan can help you regain your sense of power. Plus, it’ll help you stay calm. Include the following topics in your plan:
How you’ll get food. For instance, a friend or relative could bring you groceries every few days or you might order through a grocery shopping app.
How you’ll get your medications. You might already have enough medication to meet your needs. Otherwise, ask a friend or relative to pick up your medications, call your doctor, or use a favor app.
Your routine. Outline how you and any household members will spend your days. Include things like TV time, meal times, and time for activities.
Make a list of people who can be your support system. This might include family members, your doctor, your faith community, friends, and shopping apps.
[3]
Contact your employer and local agencies if you’re worried about money. You may be worried about money if you’re out of work during your quarantine. Fortunately, you may have options. Start by talking to your employer about paid leave or possibly working remotely. If your employer can’t offer you options, call your local food bank, the Red Cross, and other local organizations, including your faith center if you have one. They may offer you help.
Many food banks are preparing kits for people in quarantine, so they just need to know that you need one. Additionally, they’re getting extra donations from businesses and individuals specifically to meet the demand from people who are out of work due to being in quarantine or self-isolation.
Organizations like the Red Cross or faith centers may help with your bills.
[4]
Be kind and understanding with others in your household, especially children. If you live with family or roommates, you’re likely all in quarantine together. This is probably hard on all of you, and the stress can trigger bickering. Do your best to treat them with kindness and encourage them to do the same.
Children and teens may get very upset, which they might express through crying or getting angry. Additionally, they may engage in unhealthy habits, like eating junk food, or habits they’ve outgrown, like bedwetting. In some cases, they may have unexplained symptoms like headache or pain that come from the stress.
: It may help to spend some time apart from each other. Allow each family member or roommate to designate a personal spot where they can be away from everyone else. This might be a bedroom if everyone has their own room or a corner in a shared space if members of the household share a room.
[5]
Talk to someone if you’re struggling with your feelings. Being under quarantine can be very stressful, and it’s normal to feel worried. If you’re having trouble coping with your feelings, that’s okay! Reach out to a friend or relative to talk about how you’re feeling and to get reassurance. If you need extra help, turn to a spiritual advisor or a therapist.
If you already have a therapist, don’t hesitate to give them a call. They may be able to do a session over the phone.
If you don’t have a therapist, you might try an online telehealth counseling service, like BetterHelp or Talkspace.
√ If you're self-isolating but aren't under quarantine, go outside for a hike or to just enjoy nature. Spending time outside, if it's allowed, is a great way to boost your mood and feel productive.
√ Give yourself kudos for doing the right thing and staying in quarantine. You’re making sure other people are protected, so consider yourself a hero!
√ Be kind to yourself during this time. It’s normal to feel a range of emotions, such as depression, anger, or even relief. Don’t give yourself a hard time for what you feel.
√ Check on your friends and family members who work in health care. They’ll appreciate you taking the time to talk to them and it’ll make you feel good.
If you feel extremely depressed, call a helpline or your doctor immediately.
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