I live in Lombardy, in one of the areas most affected by the coronavirus in Italy. I felt in my skin what it means to have difficulty in understanding the reality of everything that was happening in front of me. After 31 days of quarantine I decided tell you what I have learned, based on my expertise in psychology, since I graduated in this discipline. In this text you will find advice on how to protect your mind and get through this phase.
• Coronavirus in Italy: how the story began
I remember the first few times I heard about this coronavirus on television, telling the impact of the virus on Wuhan. Because I’m a curious person, I started reading and watching documentaries about viruses. I kept an eye on how the virus was spreading around the world. On this, I would like to start with a first tip.
There is an international site where you can follow coronavirus numbers worldwide. In addition, there is interesting important information about COVID19, click here to take a look. In Italy we have this official website with data from the Italian Ministry of Health on the coronavirus in Italy.
I followed the first cases of coronavirus in Italy. At the end of January there were two Chinese tourists in Rome, but until then they were two isolated cases (they have been cured). However, nothing has changed for the Italians until February 20. That week I held my famous Ricerca Attiva del Lavoro course (for more information click here).
It was the last day of normalcy. Look at the image below. Me and my students happy and close, which is not possible today. This social isolation is necessary for the good of all. I promise that when everything is over, we will meet and take another photo to celebrate. #AndràTuttoBen
• Coronavirus in Italy: what can happen in the first days / weeks of isolation?
I would like to tell you about the impact that situations like this can have on your psyche and give you some tips on how to take care of your mental balance. But before of that, it is necessary to identify some behaviors and feelings that we have in these moments. Keep in mind that it is normal:
- Ignore and minimize the situation
- Feeling lost and confused
- Be afraid of getting sick
- Insecurity about the future
- Feeling vulnerable and not knowing what to believe
- Worrying about people close to you
- Be angry and look for culprits
- Psychologically isolate oneself from other people
- Don’t seek help and don’t talk to anyone (on the phone)
- Go crazy on social media and believe in all the news
- Unwilling to do things
- See only the downside of it all
- Gain weight or lose weight
- Lose your appetite or overeating
The list could be even longer! Having some of these feelings, sensations and behaviors is quite normal, but the important thing is what you do with all this.
Shall we go to the suggestions?
• Coronavirus in Italy: how to take care of your mind to overcome this period?
This is a new challenge and in situations like this we have to take care of ourselves and our mind, so that we can take care of our loved ones. I had already experienced an extreme situation in Brazil: the city where I lived had a flood and we spent more than two weeks in solitary confinement at home. The city center had been flooded and, in the company where I worked, the river water reached the second floor. It was damage in every way: economic, psychological, social and many others.
During that time, I coordinated group therapy for the employees of the company, most of them had lost all personal belongings. We learned and given a lot. This is how we passed that phase together. I gathered all my background here to give you useful advice. This way you can face this challenge in the best possible way.
1. Take care of yourself and your mind:
- Find a physical activity to relax and relieve tension. This is essential. You can do it at home: gymnastics, yoga, pilates, stretches, etc. The important thing is to keep your body active.
- Take at least 10 minutes of your time to relax your mind with meditation or similar activities. There is an excellent app that I use. It’s called Headspace and the first course is free.
- Accept and don’t resist your feelings and emotions. You are a human being, not a robot.
- Be patient. Give yourself enough time to work out the situation you are experiencing. Do not rush!
- Remember: everything will pass 😘.
2. If you are in solitary confinement at home. Do these things:
- Have a routine, for example: wake up at the same time every day and have an activity schedule.
- Keep busy. You can do those dormant things like studying a language, reading that special book, cleaning, watching series, studying online courses, etc.
- Do not lose contact with family and friends (you can prepare virtual dinners and lunches). I made several of them and I liked the idea.
- Take care of your family even if you are far away. Pay particular attention to the elders of your family, calling them periodically, for example.
3. Prevention is better than cure
- Avoid any social contact, as the coronavirus carrier can appear healthy (without symptoms).
- Wash your hands frequently and never touch your eyes, mouth and nose without having your hands clean.
- Do not be ashamed to protect yourself, for example: wear a mask. When you protect yourself, you take care of yourself and don’t pass it on to others.
- Go out only if really necessary.
- In case of symptoms such as fever and cough, contact your doctor and put on the mask.
4. Think strategically
As I said before, it is not the end of the world and this situation will pass! So, use your time well and think strategically. Where do you want to be at the end of this phase? What can you do today to make it possible?
- Have a clear goal
- Share this idea with someone you trust
- Get ready
- Create an action plan
- Identify activity and ACTION!
Remember that life is today! Don’t wait for tomorrow to do the things you can do today.
5. How to understand reality
We are what we consume! My advice is: be updated, but don’t drink from all sources.
- Select the sources of information you trust. It can be a newspaper, a doctor, an institution, etc.
- Watch or read only from these sources.
- Spend only a maximum of 30 minutes a day to update.
- Don’t spend your days reading and watching coronavirus-related things in other countries. It’s initially normal, but it shouldn’t be your routine.
The way the coronavirus has spread in Italy has shocked me, but following these behaviors, today I can be productive and follow my plans and dreams.
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Remember: you are not alone and this is not the end of the world 💪🏼.
A big hug,
Marcela Oliveira
