How can we emotionally manage being housebound for an indefinite period of time?
First of all it is important to try to see this confinement from a more positive point of view. We should think that with this action of staying at home we are helping all of humanity. In fact, we can even think that this is a first step to rebuild ourselves as a species.
After one step, the next will come. There is reason for hope. However, hope must be adjusted to the present, so it is good to see it from the whole and not from the individuality. Hope in times of crisis only makes sense if we are realistic and do not lose heart, staying connected, together in overcoming this global crisis.
That said, the world we have created is unsustainable, we know that, but action is too limited. These days I often find myself thinking that this situation is due to many factors, but I am thinking in particular of one over which we have no control and it is good to be aware of it: nature is always self-regulating, and we humans behave like a plague. We do not have too much on Earth, as we are part of it, however, the Earth does have too much, among other things, of our greed, our weapons and our killer instinct, which, by the way, is different from the natural ability to defend itself.
How we use technology, for what purposes, how we treat each other, how we treat other species and the planet in general are issues that must be reviewed for survival, ours and that of future generations. Egomaniacal individualism kills.
Managing emotions in such a situation is not about thinking positive, but about doing things to maintain the balance between the nervous system, the endocrine system and the immune system. To do this, the first decision to make is not to allow oneself to be “infoxicated”, that is, to become intoxicated by excessive exposure to information about COVID-19 and its consequences. It is one thing to reflect and another to be indigested by information that, moreover, is not always true.
What distractors can we use to avoid being overwhelmed at home?
Controlled exposure to excess information and with moderate exercise appropriate to each age group, there are many resources that can help distract us. We are in the age of entertainment and health promotion. From cooking what you have never dared to try, to hundreds of useful videos on meditation, yoga classes, pilates, tai-chi, bodybuilding and various training. There are thousands of useful ideas, online courses on thousands of other topics, movies, series, audiobooks and, of course, books: great classics, contemporary novels, essays, science fiction… There is something for everyone.
Whatever we do, the best trick is to do it in mindfulness, a human ability that we do not develop enough, dragged by a “default mind” that wanders as soon as we neglect. It is about paying attention moment by moment to each thing we are doing. Eating while noticing textures, smells, flavors, temperature, colors and sensations is not the same as eating in front of the TV without paying attention to those details. The same can be applied to any activity. To all of them.
Is it important to keep in touch with our family and friends? In what way?
There are several valid options: telephone, WhastApp, video calls, email, etc. All these resources are at the service of that connection that we all need to maintain strength and hope. Special mention should be made of the elderly who are healthy and mobile; the lack of daily walks, for example, can seriously deteriorate their organism.
It is important that, without condescension, we encourage them to move their joints, get a little sunshine every day to generate vitamin D (actually, it is a hormone that is secreted by sunlight), talk to them about things unrelated to COVID-19 and, above all, if it is the case, let them know how important they are to us and let them know the love we feel for them. This way we will be helping their immune system and their body to adapt to this sudden change in their routines.
Of course, children also deserve attention. It is important to explain to them in their own language what is happening and why they cannot do what they used to do. The most important thing for them is to feel safe: give them your love, dedicate your time to them and you will avoid post-traumatic stress.
On the other hand, it can also be a good time to connect with old dear friends, who for various circumstances have been left behind in our list of favorite phones.
If I have a panic attack or anxiety attack, what should I do?
It is important in this case to bring attention to the body and practice conscious breathing. A panic attack indicates that our mind has connected with the worst-case scenario, but the images of panic are not a present reality. This technique allows thoughts not to drag us down. We don’t stop thinking, but we do stop being victims of our thoughts:
- Sit comfortably, with both feet touching the floor. Notice that contact with the floor.
- Do a quick review of your present emotional state, your thoughts and what you feel in your body.
- Just notice what is happening, without judgment and without any expectations.
- Allow your body to relax and rest. Let go…
Breathe abdominally:
- Imagine your stomach is a balloon that inflates as you inhale and deflates as you exhale.
- Put one hand on your chest and the other on your stomach.
- As you breathe in, the hand on your stomach should move more than the other.
As you inhale think “I know I am inhaling” and as you exhale “I know I am exhaling”.
You will probably be distracted by other thoughts: imagine that your mind is an immovable sky and just observe your thoughts, your emotions and your bodily sensations as if they were clouds passing through that sky. Without repressing them, without judging them, without changing anything. Every time you get distracted just gently bring your attention back to your breathing.
A panic attack tends to repeat itself, before that happens contact a professional psychologist to treat the problem. At this time the resource of online therapy is of great help and can prevent the development of post-traumatic stress.