As the number of coronavirus infections continues to rise, it becomes obvious that more and more people will have to go into quarantine or self-isolation.
The Centers for Disease Control and Prevention recommend that people quarantine themselves if they fear they will fall ill from possible exposure. Those who are actually sick with COVID-19, a new strain of coronavirus, should isolate themselves so as not to spread the virus. illness to other residents. The recommended period for both conditions is 14 days.
Claudia W. Allen is director of the Family Stress Clinic and director of behavioral sciences in the Department of Family Medicine at the University of Virginia School of Medicine.
"Siamo tutti preoccupati di avere abbastanza cibo, carta igienica e farmaci per sentirci a nostro agio in quarantena, ma una delle maggiori sfide in quarantena sarà la nostra salute mentale", ha detto.
"Sebbene il telelavoro inizialmente suoni come una vacanza non programmata, la realtà è l’isolation, la mancanza di un programma e poco lavoro da fare è una ricetta infallibile per la depression. Fortunatamente, la letteratura scientifica sul benessere e l’umore ci dice cosa può aiutarci a evitare la depressione (e prosperare). se rimaniamo bloccati a casa ", ha detto.
To combat a possible drop in mood, during self-quarantine or self-isolation, Allen offers these tips.
First, don’t give in to the immediate urge to sleep late and stay up late. Set your alarm to normal time and stick to your morning routine. and get dressed, but get dressed, don’t stay in pajamas.
If you’re telecommuting, stick to your routine
Be proactive and plan your daily schedule. If you’re telecommuting, keep your usual work hours or something similar. If you’re not working, create a schedule of meals, reading time, phone time, exercise, chores, etc. Even if you have very few responsibilities, it will help you keep your balance by doing regular activities at relatively fixed times.needthings to do (paying bills, housework, work, etc.) and stuff that’s enoughLike itQuesto approccio alla tua giornata è in realtà un trattamento per la depressione basato sull’evidenza chiamato "attivazione comportamentale" che aiuterà ancheto preventdepression.
Plan your week
Miej też plan na cały tydzień. Make weekends somewhat different, even if that means something simple Like it making a more elaborate breakfast or something more involved Like it embarking on a project (i. e., painting a room).Ta kombinacja struktury i zmienności utrzymuje ludzi w spokoju, ale jest stymulowana – oba ważne dla dobrego samopoczucia emocjonalnego.
If you are not confined to the house, go for walks or jogs every day, preferably in a tree-lined area. Exercise, sunlight and trees will cheer you up. Follow on the Internet.
Kwarantanna może dać Ci więcej czasu na ćwiczenia niż zwykle. Jeśli tak, wyznacz cele SMART, co oznacza, że są one konkretne, mierzalne, osiągalne, realistyczne i terminowe. Make it a challenge to increase your sit-ups, number of workouts a week, etc. Exercise has such a positive effect on mood it is actually a prescribed treatment for mild to moderatedepression. Uczyń to priorytetem w swoim codziennym harmonogramie.
Use the extra time very deliberately; don’t drift through the weeks. Pick one or two things you’ve wanted to learn about or how to do and teach yourself. Zaplanuj wyjście z tej kwarantanny z nową umiejętnością lub hobby. Wielu znanych artystów i naukowców przypisuje czas, który spędzili będąc chorymi dziećmi utkwionymi w domu, rozwijaniu ich ciekawości lub miłości do tematu. Poświęć godzinę swojego planu dnia na pracę nad tą nową umiejętnością. If possible, collect any needed materials for this activity ahead of time.
Beware of too many social media
Use social media wisely. Without a doubt, social media is your friend in isolation. But resist endlessly scrolling Facebook and Instagram; that won’t really feed your need for connection, but has been shown in some studies to actually make people feel left out or “less than.” Instead, use social media to make meaningful connections. Schedule weekly (or even daily) group video chats with friends, family, neighbors or colleagues. Social connection is one of the most important factors for well-being.
Be a helper
Helping others is a known mood booster, be aware of who in your circle may be particularly vulnerable right now and check them over by phone or email.
Create some space between coexistence. People quarantined together can be crowded and irritated. You usually stay together for a while, but separate at other times. Guardando film) e "tempo separato" in stanze separate, se possibile (lavoro, lettura, studio). Even if you’re only quarantined in one room, schedule agreed times when you’re not interacting,as ifyou weren’t all in the same room.
Change your mental space
Finally, use the principles of mindfulness to change your mental outlook from frustration with the situation to curiosity. Put yourself in the thought of an anthropologist or journalist observing a social experiment. Keep a journal (written, edited or video) of your experiences during quarantine – what you did and how you felt day after day and this will give you some distance, which can reduce stress and open you up to positive or just interesting things that could happen during this very unusual experience.
LEADERSHIP 101 with Kyler Briscoe
April 13, 2020 4 min to read
“ For God did not give us a spirit of timidity (of cowardice, of craven and cringing and fawning fear), but [He has given us a spirit] of power and of love and of calm and well-balanced mind and discipline and self-control.” 2 Timothy 1: 7 (AMPC)
Our world is currently in a crisis with the COVID19 pan d emic. We’ve all been ordered to stay at home. We’re all on lock-down/in quarantine to to prevent the spread of this virus. With us being isolated it’s easy to feel disconnected and lonely. Jesteśmy istotami społecznymi, które mają teraz dystans społeczny. We need each other but now we can’t physically be together. Times Like it these really take a toll on our mental health. Lęk przed wirusem i isolation z powodu wirusa powoduje, że wielu popada w depresję. It’s easy to slip intodepression. I’m hearing people advise that we wash our hands, wear gloves and masks, stay 6 ft apart from each other, stay home, etc. but I haven’t heard anyone (or many) advise that we take care of our minds. szatan jest po naszych umysłach. What’s worst than the virus is he wants to infect you with worry, fear, arch, stress, suicidal thoughts, depression, boredom, sadness, etc. An idle mind is the devil’s playground. We have to take care of our minds. As a leader, the first person you need to lead is yourself. The hardest person you will ever drive is yourself. Driving yourself requires taking care of yourself, not only physically but mentally as well. How can we take care of our mind during this quarantine?
- Limit the amount of messages you consume
We need to reduce the amount of news we consume, balance the time we spend on social media, what we hear affects us. Cofnij się o krok od doniesień prasowych. It’s okay to stay informed but don’t fill yourself with that negative junk.
- Meditate on God’s Word and pray
Meditate on God’s Word. Słowo „medytować” oznacza „myśleć dalej”. Find some verses to study and ponder. What is God saying, and how can you apply it in your life? Study the Bible Spend time in prayer. Don’t forsake communication with God. Tell Him how you feel and how you’re hurting. Bądź z Nim całkowicie szczery. Jezus jest twoim przyjacielem, kocha cię, rozumie cię i chce cię przez to przeprowadzić. On cię wzmocni. There’s power in prayer. Modlitwa zamieni panikę w spokój i uspokoi twój umysł. Give it a go!
- Connect with loved ones every day
Connect with your loved ones ( family, friends, church members and even co-workers) on a daily/weekly basis. To pomoże ci pozostać w kontakcie. Talk via phone call, text, video chat, email, etc. Don’t get used to being alone. Sprawdź się nawzajem. How are they? Do they need anything? How can you pray for them? Communicate with yourself. I personally duty get better at communicating consistently.
- Engage in physical activity
Engage in physical activity. Whether it’s walking, jogging, exercising indoors, etc. Exercise is good for mental health Exercise releases endorphins. Work out and eat healthy! The physical affects the mental.
- Listen to uplifting music
We need to hear music that uplifts us! Music helps with mental health For me music is an escape, a comfort and a way to express what we feel, but we are not always able to verbalize. I recently bought a turntable and played my records of Michael Jackson and The Jacksons. Music makes you feel good! We need to dance, sing, have fun and forget about the problems of the world for a moment.
- Relax or find a hobby
Spend time relaxing and practicing self-care! Retrieve old TV shows, read a book, watch a few movies, take a bubble bath, clean up, work on hobbies, set goals, etc.
- Develop a daily routine to stay productive
Establish a daily routine, try to wake up at the same time, shower, get dressed, make a to-do list, etc. Routine gives us a sense of normality and stability.
- Take your medications and check your supplies
Upewnij się, że jeśli zażywasz lekarstwa na swoje zdrowie psychiczne lub na jakiekolwiek wcześniej istniejące problemy zdrowotne, nadal to robisz. DON’T stop taking your medicine. Don’t miss a day. Zamontuj również swoje zapasy. See when you’re close to getting low and call for a prescription refill. Weź lekarstwo. It’s HELPING you even if you don’t think so.
- Imagine your victory
Finally, do what I call “Imagining Win”! Poświęć czas na wizualizację życia po kwarantannie. What are some things you’re looking forward to when this is all over? For me one of the things I’m looking forward to is going back to church. Tęsknię za moim kościołem! I can just imagine the fellowship, the songs the choir is going to sing, the celebration of joy that’s going to take place, the powerful sermon our Pastor will preach, seeing a move of the Holy Spirit and the souls that will be saved. Musisz sobie wyobrazić swoje zwycięstwo. It gives you hope and expectation. Hope will keep you alive. Hope helps you survive. Only your imagination!
Oto kilka rzeczy, które możemy zrobić, aby zadbać o nasze zdrowie psychiczne. Your mental health is EXTREMELY important. Bądź życzliwy dla swojego UMYSŁU. You’ll thank yourself later! This is my friend, how to keep mental health in quarantine!
*If you’re ever feeling suicidal, please call the Suicide Hotline Number.1-800-273-8255.Pomoc jest dostępna. Niech cię Bóg błogosławi.
Making a few small changes to your routine and lifestyle can help you cope with social distancing and manage mental health during the coronavirus.
22 September 2020
In this article:
- Wiele osób doświadczyło pogorszenia objawów zdrowia psychicznego z powodu COVID-19.Pay attention to signs Like it sadness, difficulty sleeping, irritability, eating habits, exhaustion and lack of motivation.
- Maintain a balance between maintaining constant exercise or another routine. Try to mix things up (for example, try a new hobby or a new recipe) so you don’t get bored.
- There is no shame in contacting and asking for help, so don’t hesitate. Many resources and therapists are available online or over the phone, and you don’t have to struggle alone.
Mental health during quarantine
Although we have been complying with social distancing orders for more than 6 months, many still feel lonely during quarantine and struggle with the negative impacts of this isolacja. If you still have difficulty managing your mental health during this time, don’t you’re alone – in fact, 55% of people say this season of social distancing has had a negative impact on their mental health.
Według Very Well Mind istnieją trzy główne czynniki przyczyniające się do tego wzrostu problemów ze zdrowiem psychicznym: brak autonomii, poczucie niekompetencji i osłabienie więzi. Many of us are feeling Like it we no longer have control over our normal schedules, activities or routine due to this pandemic, and on top of that, we are not able to connect with our social circles as frequently or closely as we would Like it to.
Now that schools are reopening, many families are returning to home study or considering sending their children back to school, which creates additional stress in the first place.
As we continue to navigate this challenging time as a community, here are some tips on how to improve your mental health during quarantine and take care of your mind, body and family.
Pay attention to your symptoms
Now that we’ve been stuck in this routine for months on end, you may be noticing different thoughts and feelings coming up in your mind and body. If you were feeling okay during the first couple of months of quarantine and are now starting to feel unwell, that’s okay – it’s normal for our mental health to change over time, especially in challenging circumstances Like it this.
Mental health problems can manifest as physical health problems, which means that managing your mental health during the coronavirus requires careful attention to any changes that may occur. Many people experience symptoms such as sadness, difficulty sleeping, irritability, Too much or insufficient food, exhaustion, and lack of motivation If you experience any of these symptoms, don’t be afraid to talk to a trusted loved one or ask for professional support.
Get some sleep
Jednym z najczęstszych problemów zgłaszanych przez ludzi w każdym wieku podczas kwarantanny były trudności z zasypianiem lub snem. Now that your daily routine have most Like itly undergone a drastic change, your body is having to adjust to your new lifestyle. The hormones and brain functions that regulate our sleep cycles are very sensitive to changes in activity, mood and stress levels, so it’s not unusual that so many people are having a hard time sleeping during these stressful, unpredictable times.
If you or your kids have fallen out of your regular sleep schedules (e. g.later bedtimes, more frequent naps, sleeping in later, etc.), make an effort to get back on track. Be mindful of ways you can prepare your body for a better night’s sleep and try to establish a strict routine. This will ensure your mind and body are getting the rest they need to keep you happy, alert and energized throughout quarantine.
Maintain a routine or start a new one
At the start of this quarantine season, many experts strongly advised people of all ages to establish their daily habits and stick to them to manage their mental health during the coronavirus – and this still seems real, especially now that people they are going back to school.
A routine can be as simple as going to bed and getting up at the same time each day, working out in the morning, scheduling a time to read or play – all you can do each day to stay motivated and keep your schedule moving. you are getting bored with the routine you set up at the beginning of the quarantine, don’t be afraid to confuse it. For example, schedule time to try a new hobby, do a different workout, or start a new weekly tradition with friends or family.
Mix things up
Spending so much extra time at home can make you bored with your surroundings. Is there anything you can do to renovate or liven up your space and make it more welcoming, energizing or fun? Nawet jeśli oznacza to tylko znalezienie nowych roślin doniczkowych, kilku dzieł sztuki na ścianę lub przemalowanie określonego pokoju, przerobienie drobnych rzeczy w twojej przestrzeni może mieć duży wpływ na twoje zdrowie psychiczne i szczęście. And don’t forget to keep things clean and organized!
Reframe your thoughts
If you feel overwhelmed with negative thoughts and stress, you are not alone and these thoughts are very normal. It is important to accept all the feelings that arise and to be kind to yourself as you deal with them.
Ad esempio, invece di concentrarti su quanto sei annoiato a stare a casa, dì: "Sono grato per quanto tempo extra ho per fare le cose e fare le attività rilassanti che mi piacciono".
Keeping a list of affirmations, positive reminders, or quotes that inspire you can be very helpful and help you feel more motivated when you start feeling overwhelmed.
Be kind to yourself and others
Remember, the reason we stay more inside, distancing ourselves and wearing masks is to protect and care for our communities and loved ones. We are all doing what we can to make the safest and healthiest choices possible for ourselves, especially now that schools are resuming and some businesses have reopened.
Perhaps you are choosing home education for your children for the rest of the year and you may be concerned if family members or friends decide to send their children back to school. Try to be compassionate and understand that these decisions are very difficult for everyone – continue to take care of yourself and your loved ones and make the best decisions for yourself.
If you’re having a hard time Crown and need additional support, don’t hesitate to reach out and ask for help. There are many resources and therapists available online or over the phone, and you don’t duty struggle alone.
The COVID-19 pandemic has had a big impact on our lives. Many of us face challenges that can be stressful, overwhelming and emotional in adults and children. Public health actions, such as social distancing, are essential to contain the spread of COVID-19. 19, but they can make us feel isolated and lonely and can increase stress and anxiety.Learn to Managing stress in a healthy way will make you, your loved ones and those around you more resilient.
Stress can cause:
- Feelings of fear, anger, sadness, worry, numbness or frustration
- Changes in appetite, energy, desires and interests
- Difficulty concentrating and making decisions
- Difficulty sleeping or having nightmares
- Physical reactions such as headaches, body aches, stomach problems and skin rashes
- Worsening of chronic health problems
- Deterioration of mental health conditions
- Increased use of tobacco, alcohol and other substances
It’s natural to feel stress, anxiety, regrets and worries during the COVID-19 pandemic, and here are some ways you can help yourself, others, and your community cope with stress.
Healthy ways to cope with stress
- Take breaks by watching, reading or listening to the newsIt’s good to be informed, but constantly hearing about the pandemic can be upsetting. Consider limiting your messages to a few times a day and disconnecting from your phone, TV, and computer screen for a while.
- Take care of your body.
- Take a deep breath, stretch or meditate on the outer icon.
- Try to eat healthy and balanced meals.
- Exercise regularly.
- Get plenty of sleep.
- Avoid excessive consumption of alcohol, tobacco and other substances.
- Continue with routine to preventive measures (such as vaccinations, cancer screenings, etc.) as recommended by your healthcare provider.
- Get vaccinated with COVID-19 when it’s available.
- Take some time to restTry doing other activities you enjoy.
- Connect with othersTalk to external icons of people you trust about your fears and how you feel.
- Connect with your community – or religious organizationsWhile social distancing measures are in place, try connecting online, via social media, or by phone or mail.
Helping others cope
Dbanie o siebie może lepiej przygotować Cię do dbania o innych. W czasach dystansu społecznego szczególnie ważne jest utrzymywanie kontaktu z przyjaciółmi i rodziną. Helping others cope ze stresem poprzez rozmowy telefoniczne lub czaty wideo może pomóc Tobie i Twoim bliskim poczuć się mniej samotnym lub odizolowanym.
It is important to understand your feelings right now and pay attention to your mental health.
Ludzie różnie reagują na stresujące sytuacje. And the outbreak of the coronavirus disease 2019, orВ COVID-19, may cause feelings Like it worry, arch or anger.
Jeśli ty i twoje gospodarstwo domowe znajdujecie się pod kwarantanną – czy to samokwarantanną, czy w inny sposób – możesz odczuwać wiele emocji. It is important to understand your feelings right now and pay attention to your mental health.
Look for ways to relax
Try deep breathing, stretching, or meditation. There are also some apps that can help you manage stress.
Limit the number of messages you see
While it is important to have up-to-date and reliable information, too much information can be stressful.
Create regular routines
Take some time to be active and connect with others every day.
Make a list
Collect a list of contacts. This should include friends, family, neighbors, and health care professionals. This should also include any therapists or counselors and other community resources. Put it on the refrigerator.
Check your drug supply
Make sure you have any prescription and over-the-counter medicines you need. Postaraj się mieć pod ręką zapas leków na dwa tygodnie. Talk with your doctor or pharmacist to learn how you can get what you need.
Stay in touch
Make contact with friends and family a regular part of your week. You can make calls, text messages, call or write letters. Try apps that allow you to video chat with other people.
Keep up with healthy habits
Your physical health is always an important part of your mental health. Do not use tobacco, alcohol or other drugs to deal with stress. Rest and exercise.
Be aware of stress
Having to stay home for a long time can cause stress. For example, you may feel stressed if you are unable to work and earn a salary. Talk to your employer about the reasons for your absence from work.
If need be, call the United States Department of Labor at 1-866-487-2365.Zapytaj o ustawę o urlopie rodzinnym i medycznym (FMLA).FMLA oferuje do 12 tygodni bezpłatnego urlopu na zajęcie się poważnym problemem medycznym lub opiekę nad ukochaną osobą.
- Centers for Disease Control and Prevention. Prepare your home. CDC. gov/coronavirus/2019-ncov/prepare/get-your-house-ready-for-COVID-19.html. Accessed March 18, 2020.
- Centers for Disease Control and Prevention Family Checklist CDC. gov/coronavirus/2019-ncov/prepare/checklist-house-ready. html? CDC_AA_refVal = https% 3A% 2F% 2Fwww. CDC. gov% 2Fcoronavirus% 2F2019-ncov% 2Fcommunity% 2Fhome% 2 Home Ready Checklist. html Accessed March 18, 2020.
- National Institute of Health: How to Prepare Government / Health Information / Crownvirus Accessed March 18, 2020.
- Substance Abuse and Mental Health Administration. Behavioral Health Care. В samhsa. gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf. В Accessed March 17, 2020.
- World Health Organization Coping with stress during the 2019-nCoV outbreak. Who. int/docs/default-source/coronaviruse/Crown-with-stress. pdf? sfvrsn = 9845bc3a_8 Accessed March 18, 2020.
Podane informacje służą wyłącznie do ogólnych celów informacyjnych i nie stanowią porady medycznej ani nie zastępują profesjonalnej opieki zdrowotnej. You should consult an appropriate health care professional for your specific needs.
How to keep sanity during quarantine?
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From VOA Learning English, this is the Health & Lifestyle Report.
Several governments around the world have asked or ordered the quarantine of their citizens: stay at home to avoid contact with others.
Quarantines help slow the spread of diseases Like it COVID-19.Po raz pierwszy pojawił się w Chinach pod koniec grudnia i szybko stał się ogólnoświatowym zagrożeniem zdrowia.
However, quarantines by themselves can cause health problems and people are more at riskarchand consequently depressionisolationcaused by quarantine.
That’s why health experts around the world offer advice to help you deal with the negative mental health effects of quarantine.
PsychologistAmong these is Claudia W. Allen, head of the Department of Behavioral Sciences at the University of Virginia School of Medicine and the Family Stress Clinic.
Maintain your usual routine
Allen says I’ll go on normallyroutinewill help you stay as healthy as possible during the quarantine. For example, she says people should still get up and get dressed at the usual time. You say some people stay inpajamasa whole day can lead to the feeling of being unproductive or aimless.
Make a plan
It also advises people to plan. Write down a list of tasks and deadlines. These activities may include cleaning the house, paying bills, making phone calls, and preparing meals. Health experts also suggest eating at the usual time.
Don’t forget about self-care activities
Allen says that when quarantined, everyone should include self-care activities like exercising, reading, or playing musical instruments. Exercise is important. Even if you have to stay at home, remember to move your body. Maybe look for exercises online.
Keeping a list will help you balance the things you dodutydo and the things thatwantAllen also suggests using quarantine to develop a new skill or learn something.
Like most health experts, Allen advises you to spend time outdoors – being in nature can help relieve pain.boredomand other quarantine tensions.
So go for a walk, workcourtyardIf you have one. Set up a garden. Explore some forests or wild areas. Promote your face. Wash your car or bike.
Use social media wisely
Social media connects us, but too much can hurt.
Psychologist Claudia Allen says some studies show that social media can make some people feel left out or “less than.” I suggest you use it wisely. One way is to meet friends, family, neighbors and others through video messaging services.
Find ways to help
Allen says helping others is another way to improve your mood during quarantine – it could be as simple as calling someone who is lonely or greeting your neighbor from the window.
Puoi anche fornire un servizio online. Ad esempio, se sei un insegnante, puoi offrire aiuto per i compiti online agli amici che ora hanno need di fare la scuola a casa con i propri figli.
And check your feelings. If you are having difficulty with the effects of quarantine, contact your doctor, community organization, or emergency roomhot line number.
And that’s the Health & Lifestyle report.
I’m Mario Ritter, Jr.
If you are in quarantine please let us know how you areCrownHow Do You Maintain Strong Mental Health?
Anna Matteo wrote this story for VOA Learning English, edited by Caty Weaver.
At work, at home, on social media
Ten artykuł jest częścią serii „Praca podczas Crownwirusa” InHerSight. As the coronavirus pandemic continues, find helpful advice here on working remotely, job hunting remotely, dealing with arch and stress, and staying safe at work if you duty be on-site.
We’ve heard a lot so far about what the novel coronavirus can do to our bodies, but as the stress of a pandemic continues to weigh on our communities and our workforce, we increasingly need to focus on how COVID-19 affects our mental and emotional health.
The CDC has identified specific signs of stress to look out for during the global health crisis, including fear and anxiety about your own health or that of friends and family, changes in sleep or eating patterns, difficulty sleeping or concentrating, worsening of other chronic diseases, and increased health problems. use of alcohol, tobacco and other drugs. Ma il modo in cui gestisci lo stress in relazione al tuo lavoro non riguarda semplicemente "essere gentile con te stesso" quando non sei produttivo (anche se questo aiuta).
You need to treat the stress and arch you, your team, and your loved ones are feeling during this time Like it another strand of the virus—one you should take to preventative and proactive measures to guard against. Oto niektóre ze sposobów, w jakie możesz ćwiczyć dbanie o siebie i dobre samopoczucie podczas epidemii Crownwirusa.
Take care of your body
You wash your hands for 20 seconds or more. Świetny. Now let’s talk about your food and your fitness. The CDC instructs people to eat balanced meals and exercise indoors, or take walks or run outdoors whenever possible. , a healthy diet and exercise are good as long as they are both done within six feet of other people.
However, we know that many foods are limited at the moment, as is your free time and access to fitness equipment. All right. You can do weight training in your living space, stream videos from fitness influencers on Instagram or YouTube, or jump between conferences. Increase your heart rate.
When it comes to your diet, be careful. There are many things that are beyond your control. Play around with different recipes using what you have and, if possible, eat foods that make you feel strong. Your body may change a little while we’re in quarantine, but everyone’s will.
Trust your news sources
To nie jest czas, aby ufać gadaninie z dystrybutorem wody. There are many unqualified people disseminating information right now, and their inaccurate updates and postulations only serve to increase arch because they cause more unnecessary conflict. Think critically about who your news sources are and the credentials they have that make you believe what they duty say. Na przykład, moim głównym źródłem jest James Hamblin, jeden z autorów redakcji w Atlantic, because he is a physician who continually writes about public health. He has written books on the human body and deals with coronavirus from New York City.
Take a break from the news
Jeśli podczas tej pandemii dowiemy się czegokolwiek poza prawidłowymi praktykami higienicznymi, to detoksykacja z mediów społecznościowych i wiadomości ma kluczowe znaczenie dla ochrony naszego zdrowia psychicznego. While it’s important to stay up to date on what’s happening in the world around you, it’s easy for “staying informed” to become “staying obsessed.” Wyłącz telewizor. Wyłącz swój telefon. Close this article immediately if you feel that’s necessary. Mów o czymś, czymkolwiek innym niż Crownwirus.
Łatwiej to powiedzieć niż zrobić. If you’re a working parent with kids at home, still going into work because you’re an essential employee, or you’re working late because your living room is now your office, you’re Like itly to burn yourself out if you push too hard. Teraz nadszedł czas, aby stworzyć strukturę: podziel opiekę ze swoim partnerem, jeśli go masz, egzekwuj ścisłe godziny pracy i zaplanuj czas na odpoczynek. Twórz granice w swojej pracy, zarówno płatnej, jak i bezpłatnej. Potem śpij. Spać spać spać. Daj swojemu ciału czas na naładowanie.
Ten jest dość łatwy. Zarezerwuj czas na spotkanie z osobami, na których Ci zależy — przyjaciółmi, rodziną, współpracownikami, kimkolwiek. Checking in with others not only helps you stay connected, but it also reminds you that you’re not alone in your arch, which is comforting and validating. After you’ve chatted briefly about your shared concerns (calling out the elephant in the room, if you will), move on to something lighter. Jakie programy oglądają teraz? What about podcasts? Have they tried any new laws recently? Jakie przypadkowe lub śmieszne jedzenie kupili w panice w sklepie spożywczym pośród obaw związanych z Crownwirusem?
Ask for help
If you’re struggling, talk to your boss or manager about taking a mental health day or personal day to give yourself time to refocus, or about adjusting work expectations during the pandemic. No one should expect you to perform your role as if these are normal circumstances; oni nie są. Managers, expect your team to have unexpected needs right now.
Beyond workflow, consider reaching out to a telemedicine provider for therapy sessions (your health insurance or employee benefits might cover it), or call a helpline Like it SAMHSA (Substance Abuse and Mental Health Services Administration), which provides “free and confidential treatment referral and information about mental and/or substance use disorders, to prevention, and recovery in English and Spanish 24 hours a day,” at 1.800.985.5990.
April 8, 2020 3 min read
Amina Saad for Minder
Jest wiele rzeczy, z którymi wszyscy się zmagamy w tym czasie. Whether it’s because of the f e ar of the unknown or because we feel life has “paused,” it is safe to say things are certainly interesting. Jednak ważne jest, aby rozpoznać, gdzie jesteśmy i co czujemy. Our mental, physical and spiritual health are all things we need to continue to check in with more now than ever. Life has NOT paused and where it can feel Like it it has, we need to stay positive and see these times as something we can try and take advantage of. Jedną z rzeczy, z którymi ludzie zmagają się bardziej niż kiedykolwiek, jest ich zdrowie psychiczne. Dlatego przygotowałem listę sześciu sposobów na kontrolowanie swojego zdrowia psychicznego podczas kwarantanny:
- Exercise: Of course, there are obvious health benefits, but exercise is scientifically proven to improve your mood! It increases the level of endorphins, a chemical produced by our brain and spinal cord that promotes well-being, reduces stress, improves our sleep and increases our self-esteem and confidence! So go for a walk or stay home – mix
- Projekty domowe: Mamy tendencję do odkładania rzeczy na później z powodu tego, jak zwykle jesteśmy zajęci. Do you have an area in your home you want re-do or a cabinet you wanted to reorganize? Now is the time to walk into each room and clean up, rearrange and find things to get rid of (or donate!).
- Spirituality — We all have an area of our faith that we want improve on. Z całym tym nowym czasem jesteśmy pobłogosławieni poddaniem się kwarantannie, jest to dar, pielęgnuj go. Wybierz obszar swojej wiary i ulepsz go, poznaj go lub udoskonal!
- Oderwij się od wiadomości — jest tak wiele opinii, fałszywych wiadomości i rzeczy, które ludzie dramatyzują. It is important you stick to one or two reliable resources that only report facts and keep you tuned in with what you need to know to get to the next week. Łatwo jest popaść w obsesję na punkcie wiadomości, które negatywnie wpływają na nasze zdrowie psychiczne.
- Take care of the fresh air and sunshine – take a walk around the block or check out the path you wanted to discover.
- Stay in touch — We are being told to social distance, but in times Like it these, it is important we continue to stay connected to our friends and family. Weź więc udział w tych grupowych rozmowach wideo, zadzwoń do swoich kręgów społecznościowych i pośmiaj się.
For those who don’t stop, take advantage of some of this time by enjoying a slower version of life. Think of it as a forced short vacation or break. But life didn’t stop. The most important thing to do right now is to take care of YOU. Here are my six tips for staying in control of your mental health. And remember, if you’re struggling, don’t feel shy about asking for help.