In this article we will be giving you recommendations for controlling anxiety during quarantine.
In the year 2020 life changed for all of us as a result of the preventative lockdown measures to avoid being contaminated by the infectious coronavirus.
Many people just like you, that were used to being able to go for a walk in the park, have a coffee with friends and of course, work in their office, to name a few examples had to isolate themselves either with their family or alone due to the imposition of a quarantine designed to protect the population.
Despite this protection, many people started to feel anxiety when faced with the total freezing of their regular daily outdoor activities.
- 1. Doing exercise at home
- 2. Don’t watch news that could make you more anxious
- 3. Opt for wellness-based routines
- 4. Positive thinking
- 5. Keep in touch online
- 6. Stay active: the best strategy for defeating anxiety
- 7. Stress relieving drinks
- 8. The art of self-care to deal with lockdown
- 9. Recommendations for when we are allowed out
- 10. Conclusions
- 11. Bibliography
- 12. Related articles
Doing exercise at home
If you feel that you can no longer cope with your anxiety, start an exercise routine at home to push to one side the harsh feelings produced by upset and lack of calmness.
That way you’ll release endorphins and help yourself to feel gradually calmer.
In your home, you could make a start by doing abs workouts, working out your arms with water bottles, and If you don’t have weights, you can do squats followed by stretching to avoid injuring yourself.
Remember that if you live in a block of flats you can walk up and down stairs to get rid of all the stress that is bringing you down , as long as you make sure to check that there is nobody else using the space or that you are suitably protected by a face mask and gloves. Set yourself the challenge, trying to increase intensity gradually and doing the routine at least three times a week for better wellbeing.
This is a great way to control your anxiety and tone your body
Don’t forget to wash your hands after finishing your session.
Don’t watch news that could make you more anxious
If you are prone to feeling highly disturbed by the unpleasant news reports that can be found online and on TV, switch off and avoid them at all costs. They could be damaging your wellbeing.
Why not watch a series or pick up a good book that you know you’ll enjoy and ignore those worrying comments that pop up regarding the current situation, in order to look after yourself as best as possible during lockdown.
There’s never been a better reason to take up reading.
Opt for wellness-based routines
Organise a schedule of all the things that you have to do during the course of each the day , this will motivate you to keep getting on with things, especially considering that habits are sometimes difficult to break when people get used to them.
Anxiety is a hidden enemy that can get you down and paralyse you, which is all the more reason to choose wellness routines.
Draw up a timetable for your working day like a great home-based worker, stopping for lunch and using the rest of your time for exercise, reading, games or just the simple things like having a bath or shower, something vital for cleaning off all of the grime after a long virtual day of work, cooking or exercise at home.
That way you’ll keep anxiety under control during lockdown by keeping yourself occupied with day and nighttime activities.
Difficult times happen, the important thing how to get these under control before they trip you.
That’s why it’s vital to have an optimistic attitude and remind yourself that better things are coming your way.
Reassure yourself that nothing bad is going to happen to you andeverything will be ok, that your family and friends will also stay in good health.
Imagine a productive future and don’t let bitterness and depression born out of anxiety take over as these can really get anyone down and cause negative thoughts.
Just ignore them, and keep in mind that good things are coming your way.
Keep in touch online
Loneliness can be your worst enemy if you’re not used to experiencing it , which is why staying in touch with your closest family and friends is important for keeping up your spirits especially if you’ve had a particularly bad episode or attack of anxiety after so many days in quarantine.
Get everything off your chest and this will make you feel better even if it doesn’t seem so
Stay active: the best strategy for defeating anxiety
Don’t get carried away thinking about things that haven’t even happened. Don’t let yourself get knocked down! Stay active!
This is the best solution for getting back out of that black hole that is anxiety Write, paint, tidy and clean your house: don’t allow the standards you have set in your home to slip
Use feelings of uncertainty to exercise your creativity and achieve great things. Watch videos of cats, dogs, cooking. Whatever you fancy!
You can also take advantage of these moments to play and dance.
Stay active and avoid falling into anxiety’s trap!
Stress relieving drinks
Drink less coffee and try relaxing drinks like teas that are made without caffeine, chamomile or valerian.
If you feel tormented by catastrophizing every situation, this will help you calm your stomach which could also be suffering because of your nerves and help you overcome the insomnia that can also be caused by days spent in lockdown.
If you aren’t sure which one might be the best for you, get in touch with your dietician and they can help you choose.
The art of self-care to deal with lockdown
- If you have kids, make fun plans that stop them getting anxious
- If you have plants, look after them and show off your gardening skills
- And if you have pets,play with them as they could also be experiencing sadness.
Recommendations for when we are allowed out
It’s also worth remembering that if you go out with your kids at some point when quarantine is relaxed, remember to make sure that they wash their hands thoroughly to avoid becoming a source of contagion of coronavirus.
By doing this, you’ll protect them and yourself.
However, if you don’t want to risk yourself, teach your kids to have fun at home and this could be a great way to reduce their anxiety doing something that you all enjoy.
A great way to forget about the lockdown and get a good night’s sleep
To sum up, there are so many things you can do to control anxiety during quarantine
You just have to keep telling yourself it’ll be ok
- Albert Ellis (2000) “Cómo controlar la ansiedad antes de que le controle a usted”
- Kevin Madera (2019) “Las 7 claves que sí funcionan para controlar la ansiedad”
- Bernabé Tierno “Poderosa mente. La curación está en tu interior”
- María José García (2020) “Aportaciones personales.”
- Supplements for controlling anxiety. Consúltalos en este link.
- 5 tips for getting in shape after quarantine, click here.
- Series and documentaries to watch during quarantine en this link.