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Hi
There, here come some tips to help you guys in these days of the pandemic.
According to Sarita Robinson, principal lecturer at the psychology University of Central Lancashire, in terms of mental and body care, there are a
few things you should bear in mind to make the next days of isolation better.
Maybe you will also enjoy:
1. Improve your immune system
Research on the effects of loneliness suggests that
when people lack social connections, they are more likely to suffer
from physical health problems. And studies have found that polar research
crews can suffer from reductions in their immune system.
The good news is that the period of self-isolation
needed for the current virus should not result in any marked changes in how
your immune system works. But during self-isolation, it may be a good idea to
try to improve your immune response. Exercise and getting enough vitamins can
help here, but they’re not a cure. Psychologists also believe that
listening to upbeat music or watching a movie can also boost your immune
function.
2.
Structure your day
For
some people, self-isolation might still lead to some mild mental health issues.
We know from people who have spent a winter in a polar research station that
longer-term isolation and confinement are linked to psychological problems. One
study found that in crews over-wintering, over 60% reported feeling
depressed or anxious, and nearly 50% felt more irritable and had problems with
memory, sleeping and concentrating.
Obviously,
coronavirus self-isolation won’t be as extreme or as long as for those exposed
to an Arctic winter and so the impact on mental wellbeing is likely to be much
less extreme. But some people who are self-isolating may have insomnia,
feelings of restlessness or sadness, or start to feel demotivated.
To combat these problems, it is important to
maintain a structure to your day. Having a set schedule for meal times and a
set bedtime can help you to stay on track. Planning out activities and setting
goals can also help keep you motivated and stop you from feeling down.
3.
Maintain social contact
An obvious reason why isolated people may
feel low or anxious is that they can’t draw on the support of friends and
families to help them deal with the difficult situation and share their worries
and concerns. Studies also suggest that without such social support, people may
turn to less positive coping strategies, such as drinking more alcohol.
So,
during self-isolation, you should stay in contact with your social network.
This can be as simple as phoning a friend for a chat, sending someone an email,
or joining in with a discussion via social media, or playing board games with
your family. Reaching out to a friend is better for your mental
health than having a glass or two of wine in a bid to block out your worries.
4.
Avoid conflict with your peers
In some cases, people will be self-isolating
with a small group of people, whether family or friends. This may limit
loneliness but could present other challenges, namely the possibility of
arguments. Even those we love dearly can get on our nerves when we’re stuck
inside with them for long enough.
Cosmonaut
Valentine Lebedev, who spent 211 days onboard the space station Mir, reported
that around 30% of his time in space was spent dealing with crew
conflicts. Increases in group tensions have also been seen in polar
research stations. So, it’s a good idea to try to reduce interpersonal
conflicts. Research looking at reducing conflict during space
missions has suggested that exercise can counteract the negative effects
of confinement. About, 20 minutes of exercise a day can also help
lift your mood via the release of endorphins, as well as reducing feelings
of tension.
Another strategy to reduce conflict is to
have some time away from each other. Normally after 15 minutes, the reason for
the argument does not seem as important. Finally, it is great to remember that
if you feel self-isolation is having a very negative impact on your mental
health, you should seek professional advice.
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