What you need to know this QUARANTINE:
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My name is Paula, I am spanish and psychologist. And Im here because I would like to share with you some advices for this period of confinement which could be benefical and positive for all of us. I really hope It is useful for you.
First of all we should control our emotional system and try to relax ourselves when we are nervous. It is beneficial for controlling our stress level and, therefore, our anxiety.
But, What does Anxiety mean? How can we control it? Is it detrimental for health?
Let me explain that anxiety is not harmful for our health in normal levels, I mean just in case anxiety is very high it would be detrimental for us. But, actually anxiety is a natural part of us, and its function is to make us work harder or faster. And It is necessary for a optimal rendiment in our job. So, dont be scared about it!
However, we shoud know hot to control it in a crisis or when we feel it for a long period of time. Here I gonna show some tips useful for crisises. It could be beneficial right now in quarantine. On the other hand, when anxiety is showed for a long time and is part of a mental disorder It needs to be diagnosed and suitable treated by a psychology proffesional.
Tips for a nervous crisis or anxious crisis:
1. First of all, give yourself space, go away from the anxiety focus and go to somewhere in your house which you can do some next exercises alone and to get calm.
2. Just there, Try to breath deeply and slowly. Take a deep breath and afterthat exhale for 3 times in a minute (I told you It would be so slowwly!). Moreover, you shoud try a "mental blank" state focusing in your breath and trying to remove any thought coming to your mind.
Another way to relax in a crisis is tensing and releasing some groups of muscles over and over again while your a deeply breathing. You should start with your hands and fingers ultil your feet and toes you should tense and release every muscle groups. (If you are interested in this technique I could make a new post explaining it step by step, just let me know!).
The previous tips shoud be enough for relaxing your mind and body, after that You could do some hobbie or task you really like to. I gonna write a interesting and diverse list with activities you can do for not to think very much in the target thought which causes or develops yout anxiety (for example confinement, opression feelings, isolation feelings... )
Activities list:
- Listening music is so beneficial for your mood, and enjoying good music for a while can be so therapeutic.
Here Im sharing a Perfect PlayList for Quarantine done by myself with the most current music and best dancing songs. There is English and Spanish music. Included: Reggaeton, Pop-music, Black-Music and so on! I hope you like to enjoy it!
If you think I forgot any song, just let me know and I can include it of course! And if you want to share yours It's a pleasure for me!
- Writing a letter, a book, a dedication to your friends or family. Maybe making hand-made gifts for someone special.
- Poetry... Who doesn't love poetry? I really love it, sometimes I love to write how Im feeling and it pretty works for releasing some emotions! Next one image is one poem I wrote during the quarantine. (It is in spanish).
- Reading your favorite book, something out of the anxiogenic topic (I mean topics which causes/develops anxiety) of course...
- Making photos! of yourself, of your family, of things, and after that you could learn how to edit them! It could be a good opportunity for figuring new habilites out!
It is a collage I made called StarryArt.
- You can learn a new language! If you decide spanish I could help you! 😜
- Drawing or colouring some figures, characters, landscapes... You can blow your mind while you are listening music for instance!
- Baking! It is a good oportunity for improving your kitchen skill 😜
Next picture is a sponge cake I baked this week, So delicious!
- Sewing! Yes, You read it well. Why no? How about learning how to make your own outfits? It sounds interesting, isn't it?
- One of the most important things: SPORT, yes, if you already do it, congrats 🍀 because when the more you do exercise, the more you go away anxiety. It helps you to balance your mind and it is always one goal for working on anxiey or any else afective disorder. You can start with a low intensity workout and make it harder when you are ready!
Personally, I used to combine Yoga exercises and training during the week. If you are interested I can share my sport routine shortly.
- And, of course, a good diet... Yes, I also eat many cakes right now, but don't forget to complete yout diet with suitable food to provide you all the vitamins and proteins we need to develop and improve our immune system. Among them: fruits, vegetable, rice and fish.
And That's all, I can reply any question about the topic with pleasure, and I hope you can use some or all of them!
Paula Ruiz Merino.
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