COVID-19 Lockdown Guide: How To Manage Anxiety And Isolation During Quarantine Covid-19 Lockdown

COVID-19 Lockdown Guide: How to Manage Anxiety and Isolation During Quarantine

Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many about us, stable those who have not been infected by the virus, will take to segregation inside our homes intended the upcoming weeks. Capsized travel plans, indefinite isolation, panic on top of scarce re-sources and information overload could exist a recipe intended unchecked anxiety and feelings about isola-tion. Here are a few pointers that could back you survive spiraling negative thoughts about this uncertain time.

1.) Reframe “I am fast inside” to “I can finally focus on my home and myself”

As dismal when the earth may feel right now, think about the mandated work-from-home policy when an chance to refocus your attention from the external to the internal. Doing single productive article per twenty-four hours can lead to a more positive attitude. Set your sights on long-avoided tasks, reorganize, or create something you’ve always wanted to. Approaching this period with a mindset about sentiment trapped or fast will only stress you out more. This is your chance to slow down and focus on yourself.

2.) Stay close to your normal routine

Try and maintain some semblance about structure from the pre-quarantine days. For those individu-als with children, sticking to a routine force exist easier; however when you be employed from home, it could exist tempting to fall into a more slow lifestyle, which could lead to negative thinking. Wake up and go to bed around the same time, eat meals, shower, adapt your exercise regimen, and become out about your PJ’s. Do laundry on Sundays when usual. Not only will sticking to your normal routine keep you active and less likely to spiral, it will exist easier to readjust to the outside earth when it’s period to become back to work.

COVID-19 Lockdown Guide: How to Manage Anxiety and Isolation During Quarantine

3.) Avoid obsessing on top of endless Coronavirus coverage

Freeing up your twenty-four hours from be employed or social obligations gives you abundance about period to obsess, and if you have a tendency to consult Google intended each prickle and sneeze, you may exist over-researching the pandemic when well. Choosing only certain credible websites (who.int or cdc.gov is a good start) intended a limited amount about period each twenty-four hours (perhaps two chunks about 30 minutes each) will exist inside your best interest during this time.

4.) A chaotic home can lead to a chaotic mind

With all the uncertainly happening outside your home, keep the inside organized, predictable and clean. Setting up mental zones intended daily activities can exist helpful to organize your day. For exam-ple, attempt not to eat inside bed or be employed on the sofa- lately when before, eat at the kitchen table and be employed at your desk. Loosening these boundaries lately muddles your routine and can make the twenty-four hours feel highly long. Additionally, a confused home can origin you to become uneasy and claustrophobic about your environment- so keep it tidy.

5.) Start a new segregation ritual

With this newfound time, why not perform something special during these quarantined days? For ex-ample, perhaps you can start a daily journal to jot down thoughts and feelings to reflect on later. Or grip a wander each and every twenty-four hours at 4pm, connect with your sister on top of FaceTime every morning, or start a watercolor painting which you can add to everyday. Having something special during this period will back you look forward to each new day.

6.) Use telehealth when an option to talk to a professional if your anxiety becomes unmanageable

Many licensed on top of HIPAA-compliant video chat platforms. Remember to reach out intended back if your anxiety is reaching proportions that is unmanageable without professional help.

Letting go about illusions about control and finding peace inside the fact that you are doing your share to “flatten the curve” will certainly build mental strength to combat the stressful situation the whole globe is experiencing.

About the Author

Dr. Aarti Gupta, PsyD is Founder and Clinical Director at in Palo Alto, California. She specializes inside evidence-based treatment intended a wide spectrum about anxiety disorders, including OCD, panic disorder, social anxiety, trichotillomania, and generalized anxiety disorder. Dr. Gupta serves on ADAA's public teaching committee.