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The Polish government has just decided to extend the so-called lockdown, or national quarantine, until April 11. How to cope with such a long isolation? Where to find psychological help?
Since March 16, most Poles have been staying at home. Since children do not go to school and adults have to work remotely, family life has moved to the four walls. How can such isolation, if it lasts longer, affect our psyche?
We asked the psychologist Joanna Konczanin for a comment.
Editorial: How can such a long isolation affect the mental he alth of he althy people?
Joanna Konczanin: A stay in quarantine does not have to be a burden. It is primarily a question of the importance people give to this situation. Some will perceive it as a loss - limitation of previous activity, lack of freedom. For others, it is a time of opportunity - to slow down, stay in touch with family, and read. We do not react to situations, but to our interpretation of them. If we think in terms of isolation, it may be difficult for us. We can also think of the current situation as time for ourselves, which we usually had too little.
What emotional states can we experience? Are there any forms of online help for people who need support in these difficult times?
J.K .: There may be anxiety, depressed mood, frustration and, consequently, anxiety or anger, which need to be somehow relieved, otherwise there may be frequent quarrels between household members. I recommend a set of quick and simple anti-stress techniques involving muscles, breath and mind.
If we stop dealing with these emotions, we will feel that they overwhelm us - then it is worth asking a specialist for help. Fortunately, many psychologists, psychotherapists and counselors have also been working online for a long time. I work this way with people living in different countries. Contact is possible via applications such as Skype, Zoom, Messenger, and telephone sessions are also conducted.
How long can a person endure isolation? What can he do to make it through this time somehow?
J.K .: It depends on the person - their mental structure and, most of all, their attitude. The monks spend their time in isolation for years. It is very important how this time itselfwe organize. First of all, let's take care of contacts. People now have more permission and time for long phone calls. We can also contact us via Skype, WhatsApp, use social media.
It is very important to stick to the rhythm of the day - getting up at a specific time, getting dressed, and getting some exercise. It can be simple exercises, dancing, joint fitness via Skype.
It is also the time to take care of the backlog - organizing photos on the disk, catching up with books and films or practicing a foreign language. There are tons of free courses and individual videos on the internet to teach different skills. We finally have time for them.
What about family ties - how to stay locked up with loved ones?
J.K .: Being together all the time, sooner or later, can be a source of tension. If we live in a large space, we can rest from each other, while when the family occupies a small apartment, we can agree that one room is a resting place for family members. Everyone has the right to be there alone for some time and then no one wants anything from him. Parents can share caring for their children. One is in the position, the other resets during this time.
Joanna Konczanin- psychologist, trainer, coaching supervisor, working with people for over 25 years.
See also:
- Remote work - see how not to spend the whole day at the computer
- How to tame the fear of the coronavirus?