How to get out of self-isolation without fear and panic?

Any changes to one degree or another rebuild our habitual scenario of life. Events like the pandemic and the lockdown of the entire world have completely reshaped our regime.

Basic needs

Eric Berne, the author of transactional analysis, identified three basic needs – three hungers – for any person: these are the hunger for structure, the hunger for incentives, and the hunger for recognition. The need for structure is how we fill our waking hours, how we build our present and future. Satisfying this hunger turns chaos into a system.

Each time and space was structured in a certain way. The boundaries of our existence were limited only by our budget. We traveled freely, moved from point A to point B, without thinking about the need to issue a pass, notifying the authorities. We approximately, and someone with an accuracy of minutes, knew our routine. Our logistics and communications have been tailored to the latitude and longitude of geography. We received incentives and recognition in a familiar package: handshakes, praise in a meeting, an approving pat on the back. We could hug loved and dear people, and now many of us are separated by quarantine.

And now let’s remember our feelings when we learned that all our existence was instantly decomposed into atoms. Our actions? After a natural shock, we create this structure anew. We are learning to work at home and separate the business zone from the place of rest, hours “for the office” – from leisure. We learn to combine all our roles, regardless of our location. After all, before we had time to “change clothes” in the literal and figurative sense, leaving home for the office and returning back. They took off a business suit and put on the clothes of mom, dad, spouse, daughter or son, the owner of a dog or fish.

The sudden epidemic changed that dramatically. For the most part, we stopped going to work, found ourselves isolated from colleagues, friends, acquaintances, and relatives. But we have adapted and have already begun to get used to it. The initial stress has decreased. And here comes the change again! How to return to a social and active life as calmly and organically as possible?

Start preparing early

The good news is that, unlike the sudden and prompt introduction of a self-isolation regime in most countries of the world, we are expecting an exit from it, which means we have time to prepare.

If we have changed the daily routine during the quarantine, then we can begin to gradually introduce the old rules. For example, gradually shift the time of getting up and going to bed. No need to radically introduce your body into stress, starting a new life on Monday. We have a temporary backlash of at least two weeks. Try to get up and go to bed 5-10 minutes early in the evening for the first three or four days. Then over the next three days – for another 5-10 minutes. And so in two weeks you will return the previous schedule.

Physical activity also requires overclocking. A sharp load, especially for those who did not load themselves with sports at home, can become stressful for the body. Start at least with a daily short exercise. If possible, gradually increase the load so that by the time you leave self-isolation you will feel the tone in your muscles. If there is no desire to play sports, dance, improvise to music, play active games with household members. In a word, find a load to your liking.

If you’re worried about gaining weight, it’s time to start changing your diet, but also gradually. One new product is a minus, and one is a plus. No need for diets, just gradually move away from high-calorie foods to medium- and low-calorie foods. If you go on a diet abruptly, the body will regard this as a signal that you need to turn on the energy saving mode, and you will not be able to build up.

Support the immune system, which has undergone a powerful “psychological” attack, and going out into the open space is also stressful for many. During the stay at home, we have lost vitamin D. Start sunbathing – in the window, on the balcony. 20 minutes a day will be enough. Be careful: the almost summer sun can burn, so don’t overdo it.

Nourish yourself with vitamin C. Spring and summer are the time for allergies, and various viruses that we forgot about during the pandemic are on the alert. Rinse your nose with a light saline solution, gargle. Having previously consulted with specialists, you can support yourself with antiviral drugs, for example, Kagocel. At present, the company Nearmedic, which produces Kagocel, continues to actively investigate the drug in relation to various current strains of SARS.

Dose Communication

Despite the fact that we all miss each other, for lively conversations and hugs, you should not immediately make up for lost communication. We all need a gentle rehabilitation to gradually return to the previous rhythm. From excessive communication after a long pause, there may be intoxication. Make a schedule of meetings with family and friends. Dose communications.

In addition, after a long isolation and precautions taken, it is not easy to reduce the accepted social distance. Listen to yourself and your body. Approach at a pace that is comfortable for you. And do not hide from others that it is not easy for you to get close.

“Listen, I’m so out of the habit of society, give me time, I’ll get used to it” – a sincere and delicate confession will remove all questions from others. You may find support from those who are experiencing something similar. And certainly no one will judge you for wearing a mask from time to time until you become confident in your own safety.

But what if the virus is not completely gone and we still see the threat everywhere? This reaction is also expected and normal, do not punish yourself for it. We all need time to release control and “breathe”. It is not surprising if we initially react to someone else’s cough and sneeze with caution. We need to develop new reactions, and this does not happen immediately.

If you are suddenly overtaken by panic, breathe according to the square principle: a slow and calm breath, a pause and hold your breath for a count of one, two, three, then a slow exhale and again a pause for one, two, three. And so ten times.

And most importantly, talk about your experiences, do not keep it to yourself. After all, we all have passed and continue to pass the test of flexibility, maturity and the ability to adapt to new circumstances. Allow yourself to experience different emotions and feelings.