The period of self-isolation is coming to an end, and now we have to learn how to live in new conditions: on the one hand, maintaining vigilance and caution, and on the other, confidently accelerating our pace. How to prepare yourself for change, says psychologist Vladimir Shlyapnikov, an expert at the Moscow Institute of Psychoanalysis.
A lot of people are feeling anxious about coming out of quarantine. This feeling is expected and normal — after all, even after returning from vacation, we feel lost. We need time to adapt to new conditions, so do not rush yourself.
Think of a plan to return to normal life. The more detailed it is, the easier it is to implement. To do this, it is useful to perform a simple exercise. Take a piece of paper and describe what your daily routine should be like in a month. Circle with a green marker the activities that you are ready to easily return to your life right now; yellow — return to which will require significant effort; red — those that are not yet available due to quarantine restrictions.
Focus on the yellow zone and follow the principle of small steps. For example, a daily walk near the house will help overcome the discomfort associated with leaving the room, help the body recuperate.
Once every 2-3 days, expand the scope of activity, but do not go too far out of your comfort zone. You don’t need extra stress
If a task seems impossible, break it down into easier ones. If the thought of having to commute to work every day seems unbearable, schedule a one-time short visit to the office this week. Perhaps you need to take work materials, print documents, go to the accounting or personnel department.
Don’t forget personal protective measures. They may seem uncomfortable at first, but you will quickly get used to them. You can order several designer masks and gloves for yourself to not only feel protected, but also to cheer yourself up.
Once every 2-3 days, expand the scope of activity, but try not to go too far out of your comfort zone. You do not need extra stress, it is much more important to feel safe and confident. Remember to reward yourself even for small victories. This will help relieve stress and consolidate the result.
It is helpful to start keeping a return to normal life diary. Divide the page into three columns and write down every day: what did I do today? What was I thinking? What did I feel about it?
It is good if you have friends or relatives with whom you can share your feelings and fears. If not, do not hesitate to contact the psychological help hotlines.
These simple tips will help you get used to the new reality. However, do not expect too fast results: be patient, and changes will come into your life.