How to return to normal life after self-isolation

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Four tips to avoid suffering.

Since May 12, Russia, with the exception of Moscow, St. Petersburg and a number of other cities, canceled the non-working period introduced due to the COVID-19 pandemic. But returning to your usual life after six weeks of imprisonment is not so easy, especially if you did not work remotely, but just sat at home. We will tell you how to get out of self-isolation with minimal stress.

1. Restore the mode

Sleep and regimen problems are common during self-isolation. Someone is anxious and cannot sleep, someone gets stuck until late at night in games, the Internet or TV shows. If you go to bed at 3 o'clock for a couple of weeks and wake up at 11, it will be difficult to immediately return to your usual rhythm. Therefore, act gradually.

• Allocate at least 2-3 days for the transition. This is the minimum time for which you can restore the regime and make up for the sleep deficit. Every day, try to get up a little earlier than yesterday. Go to bed at the same time no later than 23 hours, in order to eventually get the norm.
• Stay awake during the day to avoid disrupting your circadian rhythms. If you are very sleepy, take a 15–20 minute nap between 1 and 3 pm.
• Do not get carried away with caffeinated drinks: tea, coffee, energy drinks. It is best to skip them altogether or limit yourself to 1-2 cups a day.
• Do a damp cleaning in the bedroom, change the bedding, make sure the room is dark at night, buy blackout curtains or an eye mask.
• Try not to use gadgets at least an hour before bedtime.

2. Stop overeating

During self-isolation, many began to eat more, leaned on junk food, and did not observe the intervals between meals. And all because of anxiety, uncertainty or boredom.

Overeating along with low mobility leads to weight gain, and also causes drowsiness and digestive disorders. In order to quickly and painlessly return to your usual life, you need to establish nutrition. Here are some tips to help you with this.

• Don't blame yourself for the overeating and the pounds you've put on; this will only make you eat more.
• Don't starve or try to diet. Such extreme measures result in breakdowns, weight gain and an increase in body fat percentage.
• Try to start by reducing your portion size, eating at regular intervals at least 3-4 times a day, and avoiding foods like chips, candy, and soda.
• Lean on vegetables. Choose foods that are natural and minimally processed: cereals, legumes, fresh meats and fish, brown rice, whole grain breads, and pasta.
• Look for foods that can help you deal with fatigue: fruits, nuts, grains, jerky, chickpeas.
• Drink water. Even mild dehydration affects mood and leads to a breakdown.

3. Resume physical activity

Staying mobile while sitting within four walls is difficult. There are thousands of workout videos, but not everyone has the willpower to practice at home. Therefore, in self-isolation, people lead a sedentary lifestyle and spend fewer calories. Meanwhile, regular exercise helps to cope with bad mood and mental problems, improve immunity - just what you need in such a difficult period.

• Don't try to break records. After a month of sitting / lying down, your stamina, oxygen saturation, and even muscle strength are likely to begin to decline. It will be difficult to practice as before.
• Start small. Walking, yoga, soft stretching, joint gymnastics. Once you know you can handle it, move on to more intense workouts.
• Choose what you like. Exercising regularly is easier if exercise is fun.
• Find a company. The support group is very helpful in forming and consolidating habits.

4. Get involved in work

About 35% of Russians did not work during self-isolation. On the one hand, it is a kind of vacation that should increase the employee's motivation and productivity. On the other hand, anxiety, uncertainty and the need to stay at home are clearly not conducive to relaxation. Here's what you can do to make it easier to get back to work.

• Find out more about what's happening in your industry. What changes have occurred, what to prepare for?
• Read professional literature, scientific publications, news, groups and chats where your colleagues communicate. This will help you tune in to a working mood and feel more confident.
• Don't forget about planning. At least for the first time, write down all the tasks, even the smallest ones.
• Treat yourself with care. If possible, do not immediately take on large and complex projects and do not set high goals - give yourself time to adapt.

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