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Quarantine is not a punishment, but something you do for others and yourself. By observing the quarantine, you help others avoid contracting the coronavirus, and you – have self-respect – argues Norwegian psychologist Atle Dyregrov. It also gives interesting advice on how to deal with isolation.
Atle Dyregrov is a professor of psychology and researcher, working at the Center for Emergency Psychology at the University of Bergen, Norway. His scientific interests focus on the issues of crisis, loss and psychological trauma. In the pages of the Norwegian daily “Aftenposten” Dyregrov published a text in which he explains how to deal with quarantine related to the risk of contracting coronavirus. These tips are simple but very valuable. It would be worth reading for anyone who will spend the next few weeks in forced solitary confinement.
“Psychological research on the issue of quarantine shows that this situation has significant and negative consequences for our psyche: fear, anger and intrusive thoughts (Brooks et al., 2020)” – writes prof. Dyregrov. “The stressors in this situation are boredom, misinformation, problems with access to household items, financial loss and a sense of stigmatization. Here are some tips for dealing with the psychological stress of isolation, ”she adds.
Professor Dyregrov advises you to understand well what the meaning of quarantine is: it is not a punishment, but something you do for others and yourself. “Quarantine helps others,” he writes in the article. ”You are helping them reduce the chance of getting sick. You demonstrate collective social responsibility through your altruistic actions, ”he adds. The psychologist also explains that this way of thinking about the epidemic and the compulsion of isolation allows you to maintain self-respect and prevent the feeling of being stigmatized and cornered. And it is crucial that the time of the epidemic does not have a negative impact on our psyche.
Be active, plan
Procedures are what allows you to maintain mental hygiene and avoid apathy in these difficult times. “Actions, routine and plan are the elements that give shape and meaning to our days, give a sense of predictability and help avoid discouragement and feelings of helplessness,” writes Dyregrov. The psychologist explains that this way of functioning gives us stability and a sense of security. Exercise, personal hygiene, regular meals, and other regular activities contribute to order and structure in a new and unclear situation.
Social media allows us to stay in touch with the environment. The psychologist argues that it is especially important in the psychologically stressful time of the epidemic. “Stay connected with people! Make sure it is a fixed point in your daily schedule, ”Dyregrov writes in Aftenposten.
Take control of distressing thoughts
The psychologist argues that anxious thoughts about the coronavirus epidemic and the state of one’s own health are normal. “If these thoughts take up a lot of space, you can try to control them better,” he encourages. “Watch movies or series, play video games, do crosswords or logic games like sudoku. Use instant messaging to talk to people and keep coronavirus at the center of your chats, ”advises Dyregrov.
Worries? Only a quarter of an hour a day
Interestingly, the psychologist does not advise the isolated to completely give up worrying. He advises you to find them a quarter of an hour a day and only worry then.
Set aside a certain amount of time (10-20 minutes a day) where you can worry as much as you like. When worries happen outside of this time, you can say to yourself: this is something to think about while you are worrying, not now. If you tell yourself this to yourself often enough, this thought process becomes a habit. Don’t plan your worries late at night, ”he encourages.
The last piece of advice is to limit the information on the coronavirus that has been flowing to us through all possible channels in recent days. The professor advises you to check Facebook only a few times a day and not keep track of the number of infected and dead people. ”We know from those who experience tragedy that spending too much time watching or reading the news negatively affects them. If you protect yourself from constantly checking the media for news about the virus, it will be easier for you to stay calm, ”he encourages.
Read more about the coronavirus:
- Sex in an epidemic. To cultivate or is it better not to?
- How not to gain weight while forcibly sitting at home?
- A letter from a well-known virologist came to the network. The doctor advises his friends on how to prepare for the epidemic
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