“If a person is introverted by nature, he’s most likely just feeling lonely. He knows what to do and maybe right now feels a noticeable surge of energy. It’s more difficult for people who are extroverted and now free from relationships or living separately from their relatives and relatives. Those who, for one reason or another, are left alone in four walls. People who care about attention, communication and contact with other people who eat it are very difficult to endure such a long solitude, "said Fabre Icheva.
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At the same time, according to her, this situation is a good pumping, which makes it possible to gain new experience. It is best if it is an experience of taking care of yourself.
It is important to consider a good interesting and clear daily routine. “This is a good opportunity to structure your time, rather than become discouraged. You must clearly understand: during this period of time I work, this one – I do household chores, this one – I look out the window, this one – I open the window and breathe air. Breathing fresh air is an important point that needs to be remembered. Sometimes in such situations we can subconsciously close all the windows and quietly set up a bunker, "said the psychologist.
She emphasized: where you are, there should be good air circulation, it should be light and comfortable. It is also worth making sure that you have enough products from which you can make a salad or cook something healthy.
Now you can and should go to the shops. Do not forget to wish good morning, good day and good health to sellers and cashiers who work in those stores where you go. This is also an exchange of positive emotions and social stroking. They are very important right now,
– said Fabricheva.
Take time to master the various techniques of meditation and visualization. You can do breathing practices – you can find many of them on the Internet. "Moreover, breathing practices have a positive effect on the lungs, so they can also be used as a prophylaxis for various side effects from viral diseases," she said.
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If you are located in another country, it is important to lay out all the necessary emergency routes as clearly as possible so that you know exactly what you will do in emergency situations. “An emergency action plan will give you additional stability and confidence. Let your telephone numbers have hotlines so you know where to call, where you can consult a doctor, where you can get help or advice,” the psychologist explained.
If you work from home – this greatly facilitates the situation during the day. It becomes more difficult in the evenings, because each of us has habits and certain rituals to which we devoted our evenings.
“Remember what you did, where you went, with whom you met. Think about your need in this way and think about how you can now satisfy this need at least partially, while at home. If it is a need for communication, call friends. If it’s a need for exposure – start keeping a diary online, start some kind of positive flash mob, ”said the psychologist.
It is important to be in touch. Think over the schedule by which you will call up with friends, communicate with those who are dear to you. Come up with activities online. Anyone with enough imagination: parties, board games, alumni meetings.
It is important to postpone resentment against parents and help them now – hand over the package, support the news, arrange with the neighbors so that they help your parents with medicines or products. This is better than sitting and tormenting with remorse – you need to do this or not. Necessary,
You can make motivational plans and visualization boards. "Now it will be very useful. What would you like to do after quarantine, where to go and with whom to meet to get maximum pleasure? Visualization allows the inner child to turn on. Remember how in childhood, when we waited for something very important, additional energy, we began to behave better, clean and help, saturating the time so that it passes faster? Motivational boards turn on this mechanism, freeing up the necessary energy, "Fabriceva said.
Use this time to start something new. “Think about what you can do for yourself to make it better. Use the opportunity to start doing something new and interesting: learn a foreign language, play sports, view all the courses you have postponed online. Time is a very valuable resource, and now from it you can take all the best to change something for yourself, "said the psychologist.
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How to cope with sad thoughts?
Very good in such situations, according to the psychologist, control techniques help. "The most important thing is not to keep it all in ourselves. Otherwise, we enter a very specific cycle and always think the same difficult thought," she explained.
Take a piece of paper and write your thoughts on it. A beautiful, monolithic text or stream of consciousness does not matter. The main thing is to unload these thoughts from my head. It is advisable – then do not re-read the written and destroy this sheet. Especially – if the thoughts are painful and heavy.
Ignore social networks in the morning. Start the morning by writing down your thoughts, plans for the day, some ideas, or your dreams. No need to immediately take up the phone and check who writes what. So you unload your brain and help him tune in for a productive day.
Determine the time after which you do not go to social networks. Make your favorite drink and write down your thoughts of the day – how the day went, what emotions prevailed in it, what good day you learned from it. Exhale, watch a good movie, or read a book if you want, and go to bed.
"This also helps to relieve the brain from the accumulated information. We clean the cache on the computer. These practices help clear the cache in our heads," the psychologist said.
You can write letters to yourself. “Either write letters of support to yourself little or letters to the future, after quarantine. You can write and hide a letter to the future, so that later – six months later, a year later – find, read, and see what happens," Fabriceva said.
A good way to get rid of heavy thoughts is with pictures of happiness. Imagine a photo frame, divide it into four squares. In the first square – a picture from the memories of the moment when you felt relaxed, in the second – the memory of the situation when you were safe and secure. The third picture is about the moment when you were happy. In the fourth box – the moment when you have achieved the desired moment of success.
“Mentally examine the pictures in this photo frame several times and feel how anxiety turns into a more positive state. This makes it possible to switch from negative to positive,” Fabricheva said.
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