Coronavirus: Cómo no volverte loco en casa por cuarentena

La pandemia del coronavirus ha provocado que muchos gobiernos en el mundo decreten la orden de cuarentena, obligando a sus poblaciones que se encierren en sus casa y no salgan, para evitar el contagio.

Estas cuarentenas, que han paralizado al mundo, pueden generar en las personas estrés, ansiedad y otros problemas psicológicos.

De acuerdo a varios estudios, en las personas aisladas por cuarentena se han registrado trastornos emocionales, depresión, estrés, bajo estado de ánimo, irritabilidad, insomnio, síntomas de estrés postraumático, ira y agotamiento emocional.

Y es que dé un momento a otro hemos cambiado completamente nuestras rutinas diarias, dejando de hacer muchas cosas. hemos salido de nuestra zona de confort para empezar nuevas rutinas.

Como resultado del encierro, muchas parejas han tenido que pasar mucho más tiempo juntas en el último mes, lo que ha provocado que surjan más conflictos.

En China, donde han vivido más de un mes aislados por esta epidemia, han surgido un récord de divorcios debido al aislamiento forzado.

El pasar mucho más tiempo con personas de nuestro hogar, que debido al trabajo o estudio antes ni las veíamos, ha hecho que salga lo que llevamos dentro, y surjan discordancias, peleas y emociones retenidas.

El Colegio de Psicólogos de Madrid, ha publicado una guía para afrontar esta nueva crisis, y estos son las sugerencias que nos dan:

Mantener la rutina

El primer paso para sobrellevar una cuarentena es seguir una rutina lo más similar a nuestras rutinas diarias en condiciones normales. Martínez Menéndez dice: «Estar en cuarentena no implica estar parado. Siempre y cuando sea posible debemos tratar de conservar nuestras costumbres, horarios, actividad laboral, aunque sea en casa».

Por eso debes mantenerte ocupado

«Planificar el día, ponerse objetivos y poder ir completándolos nos dará sensación de control y autoeficacia«, recomienda la psicóloga clínica. Además es fundamental mantener la higiene del día a día, ducharse, vestirse e incluso más en situaciones de emergencia sanitaria como esta. Y mantener un horario de rutinas, de trabajo, de comidas, etc.

Expresar lo que se siente y compartir la experiencia

«A veces no podemos solos y necesitamos una perspectiva externa o simplemente alguien que acoja nuestras emociones y las comprenda. Si sentimos que nos ponemos ansiosos o nuestro estado de ánimo decae, no debemos dudar en llamar a un amigo, no solo por el apoyo que pueda ofrecernos, sino por la descarga emocional que implica expresar», aconseja Mónica. «Una sonrisa, unas palabras cariñosas pueden ser estos días los besos y abrazos que tanto nos hacen falta cuando nos sentimos tristes», apunta.

Del mismo modo, poder hablar con nuestros amigos, familiares, de nuestros sentimientos, preocupaciones ante esta situación, vivencias en estos días, nos ayudará a sentirnos acompañados emocionalmente. Ya sea en casa o a través de nuestras redes sociales, si estamos lejos.

Evitar la sobreinformación

Los expertos recomiendan para mantener una mente sana evitar el exceso de información.

«Buscamos contacto con el exterior a través de las noticias y sentimos que lo único que podemos hacer es estar informados, pero la sobre-información puede generarnos un estado de alerta perpetua típico de la ansiedad. El constante bombardeo de información no deja que nuestra mente descanse y podemos entrar en bucles infinitos de pensamiento.», dice Mónica Martínez Menéndez. Eso lo único que provocará que intensifique tu miedo.

Debes estar informado solo fuentes de información fiables como la web o redes sociales de la OMS o del Ministerio de Sanidad, además de filtrar la información que llega de fuentes ajenas, ya que solo generan alarma social.

Buscar actividades placenteras

Debemos aprovechar el tiempo en «actividades tranquilas con las que sabemos que disfrutamos –leer, escuchar música, ver una serie…–», dice Martínez Menéndez, que apunta además que «esto no solo rompe el bucle de pensamiento, sino que pone en marcha nuestro sistema parasimpático –el encargado de hacer descansar y relajar el cuerpo– y desconecta el simpático –el que se encarga de dar respuestas de huida, alerta, lucha– que son las respuestas típicas del estrés».

Fuente: theobjective.com

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