During a natural disaster, an outbreak of an infectious disease, and other major emergencies, the population may be required to remain in isolation at home. This means that it is necessary that everyone remain locked in the house until the danger has passed and the local authorities do not allow citizens to move freely. It sounds simple, but as much as you love your sofa, at some point you may start to lose your mind. Fortunately, there are ways to avoid going crazy. Even the most basic strategies like sticking to a healthy routine and engaging in anti-stress activities can help. If the stress begins to be too much, don't be afraid to seek help.
Steps
Part 1 of 4: Avoid Boredom and Loneliness
Step 1. Contact friends and family online or over the phone
Isolation and loneliness are major problems in this type of situation. You can relieve this burden for yourself and others by spending some time keeping in touch. Call friends, family and loved ones who are not currently with you, chat through text messages, or video calls to see you face to face.
- A video call might be your best bet. While it's not the same as meeting physically, it's still similar because you can see the faces of friends and family on the screen and talk to them in real time.
- You can also connect through social media, such as Facebook and Instagram. Share your status updates to let others know you're okay and vice versa.
Step 2. Meet online
Home isolation might mean canceling family parties and reunions, but the power of the internet means you don't have to give up on everything. Try creating a Facebook group where you can share positive and fun things with friends and loved ones. Post funny memes, your favorite YouTube videos or positive and upbeat news. You could take turns broadcasting livestreams to entertain each other.
You could virtually meet each other using video chat programs that allow you to chat in a group, such as Skype, Google Duo, Zoom or Discord
Step 3. Take advantage of this free time to dedicate yourself to activities that you particularly enjoy
Being stuck in the house can become a boring situation rather quickly. Think about things you can do to reduce stress, boredom, and make time go by faster. This could include pursuing hobbies and creative projects, watching some movies, reading, cooking and playing.
- If other people are with you, do some group activities. For example, you could involve the family with board games or watch a movie all together.
- Avoid spending all your time on the internet or watching one TV series after another on Netflix. If you spend too much time in front of a screen, you may start to feel caged and make the situation worse.
Step 4. Do some cleaning or take care of the house
Taking positive measures is a great way to keep busy and relieve stress when you feel caged. Use this opportunity to take care of what needs to be done around the house or think about what you could do to help yourself and others overcome this situation.
- For example, you could do your spring cleaning, make an inventory of the things you have at home, or look for useful information you can share with others in the same situation as you.
- Try to find ways to combine work and fun. For example, you could create an "anti-isolation" playlist with your favorite music and listen to it blaring as you clean up in the kitchen.
Step 5. If allowed and you have the chance, get out a little bit
Being forced to stay indoors can be very stressful. To avoid a ferocious bout of claustrophobia, go outside for a while every day if you can, even if it was just going to the balcony or courtyard. Try to go out during the day so that you get some sun, especially in the morning.
- Avoid going outside if it's too hot or too cold. Wait until the temperature becomes moderate enough for you to be able to safely exit.
- Getting some sun can help you keep your day / night cycle from falling apart.
- Open the windows if the weather is nice.
- If you have children or pets that need to go outside, take them out with you so they can play and release pent-up energies. For example, you could take the dog for a walk or play ball with your children in the yard.
Step 6. Give yourself and others time to spend alone
During the period of home isolation it is important not to feel completely isolated, but it is equally important that everyone also has some personal space. Even the people you love the most can start to get on your nerves if you are locked in the house all together, all day, every day. Try to schedule some time during the day for you and everyone else to be on their own.
- If possible, create separate "zones" in the house that people can go to when they need some personal space. For example, you could designate an armchair in a corner of the living room where a family member can relax, or carve out a table space in the kitchen where you can sit down to work.
- If you have headphones, it's time to use them. While you cannot physically separate yourself from the people you live with, you can listen to relaxing music, an audio book or the sounds of nature to help clear your mind.
Part 2 of 4: Fun Activities
Step 1. Watch some TV in your free time
It is not a great idea to vegetate in front of the screen for the duration of the isolation. However, watching movies and TV shows can be a way to relax when you need a break between activities. Take advantage of this situation to watch movies and TV series that you haven't seen yet or are about your favorites.
- Laughter is a great stress reliever, so watch some episodes of "Brooklyn Nine-Nine", "Nailed It!" or some comedy show to cheer you up.
- If you like comedies with a slightly darker tone, you might want to look at those set in an apocalyptic context like "Good Omens", "The World's End" or "Zombieland".
- Make popcorn and spend a movie night with the people who live with you. If, on the other hand, you are alone, you could perhaps set up a virtual "watch party" on the online platforms that have this function.
Step 2. Follow some new podcasts if you like listening to them in the background
Podcasts are fun, often informative, and great entertainment maybe while you're doing other things that aren't exactly fun, like cleaning your house. Ask your friends to recommend someone they like or take a look at those suggested online, like this one from Time:
- If the media's relentless coverage of the coronavirus emergency makes you anxious, avoid podcasts that follow the topic.
- You can find podcasts on platforms like Apple Podcasts, Google Play Music, Spotify, and Overcast.
Step 3. Do your reading
Reading is a relaxing and immersive experience that can help you take your mind off the thought of being stuck in the house. Pick up a book you haven't been able to read so far, or pick one of your old favorites you've already read millions of times. You could even make it a shared activity by reading aloud for those who would like to listen.
- If you have children, reading with them could be a wonderful opportunity to strengthen your bond, engage them, and make the experience of isolation less stressful.
- Try starting a family book club. You could all read the same book and schedule a time to discuss it each night, or a different one and take turns talking about what each person is reading.
Step 4. Organize a dance party or jam session
Listening to music, dancing and playing together are all great ways to relieve stress during home isolation. Listening to lively music can give you a boost of energy and cheer up, while quieter music can help you relax. Create different playlists according to mood or moments of the day to share with the people who live with you. Put on some upbeat music and dance when you feel like getting some movement. If you have musical talent, you could sing or play an instrument to entertain yourself or the people around you.
- Try organizing a virtual dance party or jam session with friends and family members who are isolated elsewhere.
- If you have children, there are tons of videos you can find online to use for singing or dancing! Help them prepare a playlist to avoid finding yourself listening to the same song over and over again.
Step 5. Play cards or some board games
Few things can help you pass the time while stuck indoors like a board game. Organize a kind of family competition with games like Cluedo, Pictionary, Scarabeo or Risiko.
- If you are alone, try games like mahjong or solitaire. You can also play online with other users with games like World of Warcraft or Words with Friends.
- Other games you can choose from include puzzles, card games, and physics skill ones like Jenga.
Step 6. Take a nature walk if allowed
Getting out in the fresh air, and especially spending some time in nature, can help you reduce stress and cheer you up. If walking outside is allowed, try exploring a nearby trail or stroll around the neighborhood. Look especially at the animals, plants and other natural elements that surround you.
If you have children, go hunting for insects together. Search together as many species as possible. You could maybe take pictures of the insects you can find or have them draw them in a notebook and then do an online search to try to identify them. This is something you can easily do in your garden as well
Step 7. Do some fun cooking projects
Having great food can make the experience of isolation much more enjoyable. Making it yourself can also be fun, especially if you can make it an activity to share with your family. Pull out some cookbooks or find fun recipes online that you can make with your own ingredients.
Cooking is a very fun activity and you can do it even with a limited amount of resources. See if you can make simple cookies, muffins, or bread out of the things you have in your pantry
Step 8. Get creative with art and DIY
Whether you are a skilled artist or you can barely draw a puppet, creating art can reduce stress. It is also a great way to express your emotions in a safe and healthy way. Scribble something, color, knit something or do any kind of project that can stimulate your creativity.
- Engaging in art or craft is a great way to bond with kids and keep them busy while stuck in the house. Online you can find projects that you can carry out together with them.
- You could also create simple art-based games with the people around you. For example, give each one a piece of paper on which to start drawing something. At some point, someone might exclaim "Change", forcing each contestant to pass their piece of paper to the person on their right and add something to the resulting drawing until the next change.
- If you're on your own, try "social design" apps or websites like Aggie, Drawesome or Drawize.
Part 3 of 4: Maintain Regular Routines
Step 1. Stock up on supplies if you have time to prepare in advance
It is not always possible to plan ahead for an emergency isolation situation. If you have the opportunity to do so, however, stocking up early can help you get through the experience more peacefully. Buy enough supplies that can last for the duration of the isolation.
- It is difficult to know for sure how long to isolate yourself, but in general it is a good idea to have enough supplies of food, water, household and personal care products, medicines, batteries, pet food and any other types. of product that you use regularly for about two weeks.
- Avoid buying more things than you and your family need. This will only make it difficult for other people who will have to deal with the situation like you.
Step 2. Create a daily schedule for yourself and your family
You may be tempted to stay all day in your pajamas and watch TV for the duration of the isolation, but having a feeling of stability and routine is absolutely important in times of uncertainty. If you live with your family, and especially if there are children, it can be helpful to have a schedule that everyone can follow and stick to. Write this program and put it in a place where everyone can see it.
- Work with your family to create a schedule that works for everyone. Discuss together what each person's needs, strengths, concerns and expectations are.
- The schedule should include things like having breakfast and eating all together, doing homework, time for family activities, physical activity, and household chores. Don't forget to incorporate some private time for each one to avoid getting on each other's nerves.
- Even if you're on your own, jotting down a schedule for yourself can help you stick to a healthy routine.
Step 3. Get up and go to bed as usual
When you are unable to follow your normal routine, whether it is going to work or school, it can be easy to disrupt your regular sleep cycle. Don't be tempted to sleep until noon and stay late. Even if you don't have to go to work, commit to setting the alarm and getting up as you normally would. Stick to a regular sleep routine and go to bed at your regular schedule.
- Try to sleep for 7-9 hours if you are an adult; 8-10 hours if you are a teenager.
- Getting enough sun can help you maintain a normal sleep cycle, so try to go outside for a few minutes or open the curtains as soon as you wake up in the morning. Start dimming the lights 2 to 3 hours before bed and turn off any too bright screens 1 hour before going to sleep.
- Maintaining a regular sleep routine will improve your mood and energy levels, making it easier for you to manage stress from having to stay indoors for a long time.
Suggestion:
anxiety and changes in your routine can make it difficult to fall asleep. If your mind is too active when trying to sleep, try relaxing with a little meditation, a hot shower, or a little light stretching. Make sure you keep your bedroom cool, dark and quiet so you can sleep peacefully.
Step 4. Set a time to check the news regularly to keep yourself informed
During home isolation it is crucial to keep yourself informed of the situation, so that you are always aware of any changes or actions to be taken to keep yourself safe. However, listening to the news all the time can be very stressful. Give yourself a specific amount of time each day to check for updates from a trusted source.
- For example, if you are homebound due to the coronavirus outbreak, you might choose to watch updates only from the CDC, the World Health Organization, or the local Department of Public Health.
- If you watch or read the news, you might be limited to just 15 minutes a day or just two or three stories at a time. Only you can know better how much you can handle before you start to get stressed.
- Also try to be aware of how much the people living with you are affected by the situation. For example, avoid exposing children to the constant bombardment of scary news from the media. Summarize the events clearly, but do not leave the TV on all day, so as to avoid them being terrified at the idea of what is happening around the world.
Step 5. Take breaks to eat, exercise and take care of your hygiene
Taking care of yourself during a situation of forced isolation is vital to your physical and mental health. When you don't have to go anywhere, it's easy to forget about the little things like getting dressed, combing your hair, and even eating. Make a conscious effort to do everything you would do on a normal day, such as:
- Nutritious meals and snacks at regular times;
- Take a shower, comb your hair and brush your teeth;
- Getting dressed during the day and wearing the paiamo for the night;
- Get up and do some movement.
Step 6. Discuss the possibility of working from home with the teachers or your employer
While the idea of not having to go to school or work may seem funny in other kinds of circumstances, it can become a source of a lot of stress when in fact you have no other choice in the matter. Keep in touch with your employer, teachers, or school administrators to find out what you can do to keep up to date with your regular job or school schedule while in isolation.
- For example, you may be able to work online or through video conferencing.
- If your work cannot be adapted to being done from home, discuss with your employer what leave options you may have available.
- If you have school-age children, their teachers will likely develop e-learning resources and online lessons for your children to enjoy. Contact the school for any information on what you can do to help your children study at home.
Step 7. Maintain any spiritual or religious practices you normally follow
If the situation of forced isolation has a negative impact on your regular religious practices, try to find ways to continue following them at home. This could be a comforting resource during an anxious and worried situation. You may not be able to go to church, temple, mosque, or other places of prayer, but you can still find a way to practice your faith wherever you may be.
- For example, even if you cannot physically go to your usual place of prayer, you can still pray, study religious texts, meditate, or make offerings as you normally would.
- Some places of worship may offer videos of their usual religious services or broadcast them live.
Step 8. Contact your doctor for a remote visit if you have any health problems
If you have a condition that requires regular medical examination or treatment, call your doctor to find out what to do. He may be able to continue your follow-up visits over the phone or through a video call. Your doctor can also advise you on what to do if you need to make an appointment in person.
- If you are forced into isolation due to the spread of an infectious disease, such as the COVID-19 Coranavirus pandemic, call your primary care physician immediately if you begin to experience symptoms. Do not go to the office or emergency room without calling first, as they may need to take special precautions to protect patients, themselves and you.
- If you are on any medications, call the pharmacy to find out if they offer home delivery service.
Part 4 of 4: Dealing with Negative Emotions
Step 1. Remind yourself that complicated emotions are normal
Being forced to stay indoors is stressful. While everyone reacts differently to these kinds of situations, it is not unusual to experience a wide range of different emotions. Try not to judge your own reactions or those of others and keep in mind that it is completely normal to experience emotions such as:
- Anxiety and fear for oneself and for others
- Confusion or uncertainty
- Frustration
- Boredom
- Anger or irritability
- Loneliness
- Sadness
- Feelings of guilt, particularly if isolation prevents you from fully taking care of your responsibilities
Step 2. Take frequent breaks between stressful activities
If you start to feel choking while cleaning, gathering supplies, working online, or taking care of your family members, stop for a moment and take a short break. Adjust yourself in such a way that you can always have full control over stress.
- Stand up and take a few steps, have a healthy snack or take a few minutes to meditate or breathe deeply.
- After completing a difficult task, such as disinfecting the bathroom, take a break and do something fun. For example, you could read for half an hour or watch some TV.
Step 3. Meditate or engage in other relaxing activities
If stress begins to take its toll, look for things you can do to relax. This will help you feel calmer and more focused. Some options include:
- Meditate
- Go for a walk, run or cycle
- Perform deep breathing exercises
- Listen to relaxing music
- Do some stretching or yoga
- Take a hot bath or shower
- Draw, color or play an instrument
Step 4. Spend at least 30 minutes for physical activity
Exercise can improve your mood, elevate your energy levels, and lower your risk of developing health problems. Try to train for at least half an hour a day, even if it was doing some jumping jacks in the living room or running around your garden.
- You can also exercise by doing household chores, such as vacuuming or mowing your lawn.
- If you live with your family or other people, you can make physical activity more fun by doing it together. For example, you could throw a dance party with your kids or work out with your roommate following an exercise routine on YouTube.
Step 5. Write down your emotions in a personal journal
Writing about how you feel can help you make your emotions more manageable. Record your thoughts and fears in a diary, on your notebook or on a file on your computer. You can also write down things you feel grateful for so that you look at the situation more optimistically.
If you want, you could maybe publish a blog where you can tell the emotions and experiences you lived during the isolation. This could be a great way to create some sort of connection with other people as you re-process your emotions in a therapeutic way
Step 6. Talk about how you feel with friends or loved ones
If you are terrified, angry or lonely, contact someone close to you. Let them know how you are and let off steam on each other. Sometimes, even just talking about how you feel can improve your mood.
For example, you could call a friend or family member and say something like, "Hi, I'm feeling a little down and just wanted to chat. Would you like to talk?"
Step 7. Call a counselor or helpline if you feel choking
Sometimes the stress of dealing with a major disaster can be too much if you have to do it yourself and being housebound certainly doesn't help. If you are unable to shake off anxiety and sadness, or if you think you are hurting yourself or others, immediately call your doctor, psychologist, helpline, or the local emergency number.
- Call 800.833.833 if you need psychological support.
- For information or in the presence of COVID-19 symptoms, the Regions have made available some toll-free numbers to which you can contact in case of need. Go to this page to get the complete picture for each single Region.
