Advice from the Official College of Psychology on COVID-19
Given the context of current uncertainty , the Official College of Psychology of Madrid, through its Emergencies and Emergencies working group, transmits to us a series of guidelines, which we transcribe below, aimed at the general and at-risk population, aimed at promoting better psychological coping that makes us feel better.
1. Understanding reality
The normal confusion that accompanies this moment affects you more than it seems. The first step is to understand reality, accepting that leaving home as little as possible is the best option. Be careful, understanding reality does not mean being alarmed by it, but rather ensuring that you have all the necessary information and being up to date with updates.
2. “Let's do the right thing”
You should know that this confinement is essential for the common good. Let's try to be positive and repeat like a mantra 'This is the right thing', introducing it into our thoughts and conversations. Let's not convince ourselves, but let's understand that #YoMeQuedoEnCasa is the best way to collaborate so that the quarantine quickly becomes part of the past.
3. Plan the new situation
Once Once you understand it, you can start acting accordingly. In this case, we are not talking about staying active constantly, but rather about organizing your home. First, think about how you are going to organize the spaces in the house and your time, especially if you are going to telework. The work area must be differentiated from the leisure area, just as this must be differentiated from the rest area, all of them delimited with clear schedules and shared by all members of the domestic unit. This planning will have a very positive impact on your mental hygiene.
Also, make sure you don't do anything because you don't want to and not because you don't know what to do. If you can, take the opportunity to rest, but don't be self-indulgent: think about activities you can do at home and write them down so you have them on hand when you need them.
Finally, also plan your shopping: go shopping as little as possible and make sure you get everything you need. Remember to eat healthy!
4. Get properly informed
As We advanced in point 1, information is essential. Guarantee quality and official information, avoiding overinformation. But above all: AVOID FOSTERING HOSPITS. The consumption of social networks is inevitably going to skyrocket and you are going to receive all kinds of messages. We must be aware that there are numerous fake news and useless information that reinforces the uncertainty that reaches us through WhatsApp, Facebook or Twitter. Make sure you disseminate truthful and constructive information. Now more than ever it is important to add with our actions.
5. Let's keep in touch
Although talk about social distance, it always refers to physical distance. Keep in touch with your friends and family. It's time to return to video calls and here we leave you some ideas of apps that you can use . Take advantage of them to laugh, play or have a beer remotely with your friends. Together but from a distance is the best way to get through the situation! Don't let a day go by that you haven't talked to someone.
Also, please call your grandmother/grandfather/close elder and make sure they are okay and understand the situation.
6. Seize the moment
This is of a moment that allows you to slow down the usual pace of life. Although it may seem strange at first, little by little you can do activities that you normally couldn't: play board games, read, be with your children, learn to cook, clean the closet or dust off the game console. With the internet there are thousands of possibilities! But also take the opportunity to detach yourself from the screens for a while, which brings us to point 7.
7. Time for creativity
It's time to activate your creativity! There are many activities to train the right side of the brain. Doing things with your own hands stimulates thinking, releases stress and activates the body: you can paint, draw, write, etc. Involve everyone in the house! Two heads are better than one. It is the ideal time to try new things.
8. Time to do sports at home
Not only for physical health, but also mental! Not only will you get fit, but you will have a good time and release stimulating substances from the body. If you can, convince your friends to do it all together via Skype. Not only will it be easier to reach your goals because you will feel in company, but laughter is guaranteed.
9. Observe the health status of those around you
Take care and let them take care of you. Don't just worry about the symptoms of coronavirus, but also about giving your body what it needs: 20 minutes of natural light a day, a balanced diet, good sleep hygiene and... a few laughs. Yes, nothing healthier than laughing! And don't hesitate to ask your support network for help.
10. Take special care of your mood, what you say and how you say it
Listen to yourself. What you think and what you say directly affects your mood. Sometimes it may be difficult to maintain a good attitude, but try not to throw stones at your own roof. If at any time you find it especially difficult to push away the most negative thoughts, ask your support network for help.
With this last piece of advice, we finish: Ask for help whenever you need it. If you feel like you need it, allow it. Quarantine is a situation that practically none of us have experienced, so it will be very difficult to predict how we will react to it. From sincerity, listen to what your body and mind ask of you and try to grant it.
