Best ways to quickly reduce quarantine stress, expert says

We know how difficult it is to stay well mentally in a moment like the one we are experiencing. Spend about thirty isolated days At home it can lead to scenes of stress and anxiety that can take its toll on the personal well-being and the environment in which you live. And even more if we suspect that the happy disease lives in any of us and we try not to maintain too much physical contact with the rest.

Before all this happened, anxiety disorder was on everyone's lips. Close to 90% of Spaniards have experienced episodes of stress at some point in the last year. Therefore, it is probable that this mental pathology is aggravated by the fact of being energetic or having a sick family member. In this sense, it is of utmost importance to maintain composure and not get carried away by nerves, since that would only further complicate the situation.

Focusing all your attention on anything, even just one word or one account, causes the brain to put aside negative thoughts

The British newspaper 'The Guardian' has consulted with Lucy Atcheson, psychologist and author of the book 'Ansiety Attacks', in which she offers some guidelines for dealing with this unpleasant sensation.

One minute exercise

"Breathe slowly," says the expert. "Inhale slowly through your nose, count to three and hold your breath, and then blows out the air for a count of six. "By doing this exercise, you reduce your levels of cortisol, the stress hormone, while helping you feel comfortable. Atcheson recommends sitting in the lotus position with your back straight. in order to achieve a greater effect.And it also affects the fact of using the nose and not the mouth, since when we hyperventilate the air that enters our body it does so through the oral and not the nasal opening, which must be avoided.

Five minute

Learn something simple. It may well be a definition or a mathematical calculation. Although it may sound absurd, focusing all your attention on something, even if it is just a word or an account, causes the brain to put aside negative thoughts that are constantly repeated. You could take advantage of this quarantine to learn a subject that interests you or write a book. Keep in mind that big projects always start from very simple acts. And that there is no evil that lasts a hundred years, but exercise the brain, even if only for a few minutes a day, it will undoubtedly correct to a certain extent those moments of anxiety that do not leave you alone.

Ten minute

"Write a letter to yourself about the things you are doing well", Atcheson says. "The best thing you can think of is: 'I'm going to write a letter to myself to cheer myself up.' This tests the critical voice in your brain, since one of the biggest sources of anxiety is not believing enough in our own abilities ". If you were never interested in writing, who knows? Maybe you discover more of yourself than you first thought.

Twenty minute

"When we feel stressed, we start to think emotionally and leave logic behind ", ensures the expert. "The best way to get perspective again is to bring rational thinking with a short mental break." To do this, lie on your back on a soft surface. Bend your legs and rest your hands on them. You have twenty minutes to close your eyes and just "focus on your breathing." Try not to fall asleep. "What happens is that all the thoughts that run through your head end up neutralizing themselves. They are there, but they can't do anything to you anymore," Atcheson stresses. Do you feel better now?