6 keys for adapting to the new reality after confinement
Some tips on how to adapt psychologically to the return to routine after quarantine.
For several weeks now, the coronavirus pandemic has been in the news in practically every country in the world, and for good reason.
The truth is that it is to be expected; it is a situation for which there is no precedent in recent decades, and the first time that there has been a situation of global confinement in which millions of people also have the opportunity to create and consume information on television, Internet, etc.
However, as we move towards the end of this quarantine situation through de-escalation and the return to the streets, a phenomenon emerges that many had not taken into account: for some people, it is difficult to return to the habits of life before. Therefore, here we will look at several key ideas for adapting to the new normal after confinementas recommendations to be applied on a daily basis.
How to adapt to the new reality at the end of confinement?
As expert psychologists in mental health, we believe that at the time of returning to normal life after the period of quarantine driven by the state of alarm, it is advisable to follow these guidelines.
1. Take the opportunity to exercise outdoors.
If you have done things right during the confinement, you will not have stopped exercising using the excuse that you cannot leave your home. Now, however, it's time to take advantage of the fact that you can go out, since you will have the chance to go to areas with cleaner air..
The latter is so good for your health that, in the long term, it can even be noticed in your mental agility, since it has been proven that frequent exposure to unpolluted air helps to maintain in good condition the working memory, responsible for performing complex mental operations such as reasoning and calculation.
2. If you are stressed by the return to normality, practice Mindfulness.
Mindfulness is a set of exercises inspired by traditional meditation that helps you to combat anxiety and to experience the present moment without dragging stress-generating thoughts; that is why many psychologists use this tool in our work with patients. Fortunately, it is very easy to learn some of these exercises and apply them to day-to-day life at the user level.
3. Readjust your schedule
It is important that your day-to-day life does not lose its structure. Keep in mind that changing habits can lead to chaos when it comes to dividing our responsibilities among the hours we have available, so that we waste time when we should be working and work when we should be resting or, even worse, sleeping. To avoid this, take a moment specifically to redesign your schedule, and put it in a place where it's easy to find the time you need.and put it in a place in your home where you can see it frequently, such as the fridge.
4. Make sure you are getting enough sleep
With the change of dynamics of getting back to normal, your Biological clock may undergo some changes and you may notice that you feel like sleeping in the morning. and you may notice that you feel like sleeping at different times than you did a few weeks ago. Prevent this from becoming a snowball effect problem: maintain the discipline to always go to sleep at the right time, without postponing sleep or the moment you get out of bed.
5. Resume contact with those who are important to you.
This is a context in which you can make impromptu meetings with people who for weeks you have only seen through a screen... but keep a safe distance until it is necessary. In this way strengthen these bonds, which may have been weakened by the confinement situation by the confinement situation (especially in the case of people outside your family environment).
6. Consider modifying your diet
Now that you will be going out more, your body will expend more energy. Therefore, you may need to consume more nutrients to keep up with the pace. However, if during the confinement you have not significantly modified the type of food and the amount you eat every day, do not add anything else. Remember that good physical condition is reflected in your mental health, and that not taking care of yourself leads to feeling worse and adopting more harmful habits that affect us psychologically.
Are you interested in the professional support of psychologists?
If you are going through difficult times and you think you need psychotherapeutic help, we invite you to contact our team of professionals.
At Psicotools we offer both face-to-face therapy in our center in Barcelona and in online format.We train in Mindfulness practices, and we attend people of all ages. We have many years of experience intervening in emotional, affective, cognitive and behavioral problems. You can see more information about us, as well as our contact details, on this page.
- American Psychiatric Association (2014). DSM-5. Diagnostic and statistical manual of mental disorders. Madrid: Panamericana.
- World Health Organization. ICD 10. (1992). Tenth Revision of the International Classification of Diseases. Mental and Behavioral Disorders: Clinical Descriptions and Guidelines for Diagnosis. Madrid: Meditor.
- Stephan WG, Stephan CW (1985). Intergroup Anxiety. Journal of Social Issues.
(Updated at Mar 28 / 2023)