Psychologist's advice: how to live through quarantine and self-isolation

The pandemic made the whole world live by the new rules. We are faced with certain limitations and are forced in many ways to rebuild our lives.

It will be a mistake to pretend that nothing terrible happens and the time of quarantine and self-isolation can and should be used to the maximum, to be effective, productive, creative, active, etc. It’s a delusion.

The psychologist and psychotherapist in the method of positive and transcultural psychotherapy Tatyana Pechalova specifically for VITAGURU talked about how to live in new conditions, and also gave some practical advice on how to survive this difficult period for everyone.

“The usual way of life has sharply become inaccessible, and with it the usual ways to cope with the internal difficulties and conditions that occasionally arise in our lives one way or another.

External conditions have changed, and we are trying to apply old strategies that are not viable in these new conditions.

This leads to the fact that we begin to worry, we feel a breakdown, and even complete debility, and in addition to this, looking at the “productivity” of acquaintances on social networks, we begin to feel guilty for being “lazy” and so on” – says the psychologist.

According to Tatyana, it is necessary to face the truth, because we are faced with something that we have never encountered. Any uncertainty in principle gives rise to anxiety, and now this anxiety permeates all areas of our lives: restriction of movement and social contacts, inaccessibility of usual pastime, uncertainty in professional activities and financial difficulties.

“Anxiety is a natural reaction to such changes, it is the ability of the psyche to cope with internal stress. Everyone experiences it to one degree or another and this is normal.

If we talk about anxiety as a vital energy, then our productivity depends on what direction it is directed to. Anxiety can act as some fuel and force us to look for new solutions, but if there is too much anxiety, it can take away all our internal resources and then we notice that on the contrary we are becoming less productive or we don’t want anything at all.

In order to be productive and efficient you need to have a resource. Well, if in conditions of self-isolation you find it. But it is also completely normal and natural to not be in the resource, in these dramatically changed conditions. Few people had a pre-prepared plan for a global pandemic, agree? Your habitual resources have been forming over the years, it’s strange to demand an urgent search for new resources in two to three or four weeks” says Pechalova.

So, social networks are trying to present what is happening as a great opportunity for self-development and time for themselves – this deprives many people of the right to such feelings as aggression, anger, a sense of injustice, apathy and others. As a result, many of us begin to feel guilty for not being able to “pull ourselves together” and simply enjoy the time that has suddenly become free.

According to the psychologist, one should not romanticize self-isolation; this kind of “imprisonment” is in any case a challenge to our mental health. It’s just that someone finds a way for himself to cope with activity and productivity, while someone prefers to slow down or stop altogether.

“In this situation, no one is a loser or a winner. No one is doing better or worse. We all have the right to any feelings – and this is a way to survive a difficult time.

We saw that anxiety, loss of strength and different feelings are a way of the psyche to cope with the external and internal difficulties that we are now facing. As a rule, this happens unconsciously. But these methods are not always effective. In this case, we should become a researcher for ourselves and try, already consciously, to find new, more effective ways to cope” Tatyana Pechalova advises.

A few simple tips from a psychologist on how to survive quarantine and self-isolation:

1. Keeping a diary. All of us are now, to one degree or another, in a world of disturbing fantasies. Keeping a diary helps to verbalize internal fears, to see and understand what is really happening in our life. And what is verbalized can be controlled. Use the simplest pattern of observing yourself: write down your actions during the day, note what feelings, thoughts you have.
2. Day planning and scheduling. Nothing regains a sense of control over one’s life like detailed planning. Add everything to this plan: home and work responsibilities, your personal rituals, time to communicate on the Internet or by phone, clearly prioritize business and hobbies.
3. Set the rhythm. If you do the same work all day, whether it’s working at the computer, cleaning the house or watching TV shows, you can quickly burn out. It is important to alternate periods of activity and rest in order to maintain a balance of forces in the body and not overwork. Explore how you can diversify your activity, alternate between different activities to avoid routine and addiction. Try something completely new for yourself, try what you wanted to do, but always hold off or were afraid. And do not be afraid to quit what you started if it has lost its appeal.
4. Caring for the space around. The place in which we are located on our own can serve as our support and resource. Try to surround yourself with something that you really will like. It can be either an easy repair or a cozy blanket, which will be nice to wrap up in and watch your favorite movies.
5. Maintaining a circle of friends. According to polls, in conditions of self-isolation most of all people lack other people. Use all available methods to keep in touch with family and friends.