Lockdown and exhaustion. Why staying home leaves us exhausted.

By: Luis Pellegrini

Today, we are all experiencing social isolation. This certainly implies a radical change in our habits. For years, we were accustomed to the commute to school or work, to social life, to sports, to weekend trips. We could hardly go to bed before midnight. Now, just a few hours of working from home, a few strolls through the virtual world of Facebook and Skype, an aperitif before dinner and… that's it. We already feel exhausted and collapse onto the sofas without even being able to read two pages of a book. If, in recent weeks, living through this phase of social isolation, you feel this way, know that you are not alone. The tiredness produced by confinement is a diffuse and perfectly normal feeling, at least for a certain period of time. The fatigue we are experiencing in these weeks of isolation because of the coronavirus is more the result of a psychological process of adaptation to the new situation than physical exhaustion.

Physical activity or laziness on the couch? The first option used to be less tiring than the second.

Thrown into the unknown

Anxiety, stress, and the monotony of social distancing can create a very burdensome mental workload. At the beginning of quarantine, the discomfort was mainly due to the need for adaptation: once old habits were interrupted, we faced a new routine of life and work and new forms of intra- and extra-familial interactions. In those first days, you may have felt moody or even cried for a few moments: this is a perfectly normal phase in such situations, and it is usually overcome after a week. According to experts, complete adaptation to a new situation – now we are in quarantine, but in "normal" life it might be a transfer to another city or the start of a new job – takes at least three months. But a first psychological obstacle occurs soon after the first three weeks: in our case, almost a month after the lockdown, we may have experienced a moment of despair and melancholy, linked to the fact that the isolation was greater than initial expectations. What is then experienced is a drop in the tone of vital energy. But thankfully, this is also a passing phase.

Other forms of isolation

How can we combat this drop in energy? By following the example of those who have faced many other forms of isolation: for example, astronauts or polar explorers from the beginning of the century. One of the first rules is to establish a daily routine with regular times for waking up and meals, and moments dedicated to socializing by phone and online: small rituals that help break the monotony. When, in 1915, the British explorer Sir Ernest Shackleton was trapped in the Antarctic ice with the ship Endurance, while attempting the first crossing of that continent, he remembered the mistakes of past expeditions and forced the crew to follow fixed meal times and to meet regularly for moments of "mandatory" socialization after dinner. It was also because of his ability to maintain the morale of his men that he managed to bring them all home safely.

Tips for combating anxiety

Worries about distant or sick family members, or about the work situation, can create a perpetual state of alarm that hinders rest and concentration and keeps the brain in constant reflection. An excellent tool to combat anxiety is physical activity: fatigue and sweating will make you physically tired, but will reduce the feeling of psychological fatigue. Finally, as far as possible, we continue to cultivate future projects. Keeping in mind that they can be postponed, but not necessarily canceled.

15 TIPS TO CONTROL ANXIETY

By: Adriana de Araújo (Psychologist – Website: www.adrianadearaujo.com.br)

Anxiety is a psychophysical state characterized by fear, apprehension, unease, discomfort, insecurity, a feeling of strangeness in the environment or in oneself, and very often by the sensation that something unpleasant is about to happen. Besides conventional medications, there are some natural alternatives that can help us control anxiety. Here are some of them:

1. Practice physical activities

The most common way to control anxiety is through exercise. Physical activity helps manage anxiety because it increases the production of serotonin, a substance that enhances feelings of pleasure.

This alternative usually works depending on the person's disposition, since not everyone enjoys exercising.

Walking three times a week, for at least half an hour, can already help to deal with anxiety. The time spent walking, besides being exercise for the body, can also be used to work on the mind, in the form of active meditation. When you walk, you think. A half-hour walk is a repetitive movement, and you end up thinking about the anxiety-inducing factors that you need to work on.

2. Reduce your daily stress.

People prone to anxiety need to reduce their daily stress, and there are several ways to do this. For those who get stressed more easily, I recommend regular acupuncture sessions, in addition to meditation.

Many patients with anxiety also benefit from alternative treatments such as homeopathy and the use of Bach flower remedies.

Yoga offers practitioners the opportunity to learn to control their mind and body. This control, achieved through a combination of breathing, body, and meditation techniques, results in increased flexibility, stronger muscles, increased vitality, and greater stress management.

Besides yoga, another alternative for controlling anxiety is massage. If it has a more Eastern approach, seeking emotional balance, even better.

3. Try controlling your breathing.

To reduce reactions from the autonomic nervous system, we must control our breathing. This can be done by pacing our breathing and inhaling slowly through the nose with our mouth closed.

When inhaling, allow your abdomen to expand, that is, puff out your belly, not your chest. Then, exhale slowly, expelling the air through your mouth. This can be done anywhere, anytime.

Furthermore, when you are in a quiet environment and can lie down, use a relaxation technique. Relaxation combined with diaphragmatic breathing will certainly reduce shortness of breath, tachycardia, and tremors.

4. Avoid negative thoughts.

In situations of anxiety that extend over long periods, it is recommended that the person avoid negative or catastrophic thoughts.

One should try to gauge the gravity of the situation, questioning whether there is an alternative way of analyzing it, whether we are overestimating the degree of responsibility we have in the events, or whether we are underestimating the degree of control we may have.

Once the situation has been assessed, we must replace thoughts about the feared event, especially negative ones. Whenever a negative thought begins, it should be replaced with another thought, preferably a pleasant one.

This is certainly not easy to do, but it is possible and it is an important aspect, since negative thoughts and words aggravate the situation, intensifying autonomic responses such as discomfort and respiratory distress.

5. Invest in foods with tryptophan.

To control anxiety, we can eat foods that are a source of tryptophan, an amino acid precursor to serotonin, such as bananas and chocolate. Another possibility is to take tryptophan in capsules, along with vitamin B6 and magnesium.

Other amino acids that may help are taurine and glutamine. They increase the availability of a neurotransmitter called GABA, which the body uses to physiologically control anxiety. They can also be taken in capsules, but only under the guidance of a specialist doctor.

6. Have some tea.

Most teas contain substances that act as mild sedatives and can help control daily anxiety. The best-known and most studied plants with this effect are passionflower, lemon balm, chamomile, and valerian.

7. Keep your focus of attention on the present.

When your mind is fully dedicated to the present moment, you have complete capacity for analysis, judgment, and action; therefore, this is a good way to control anxiety.

When the mind wanders randomly between the past and the future without a plan, you can get lost in your thoughts, and anxiety can start or worsen.

8. Be more organized.

Living in clutter wastes time searching for what you need, accumulates useless items, hindering well-being and ultimately creating feelings of anxiety. Working, studying, and living in a minimally organized environment helps with emotional balance and anxiety control.

Furthermore, people who are better organized with their time and space are able to make better use of it, which reduces many factors that cause anxiety.

9. Be with the people you love.

Spending time with loved ones—family, friends, and acquaintances with whom you have an affinity—makes all the difference in quality of life. The company of those we love is special for our emotional well-being. Those who are well live more relaxed and less anxious lives.

10. Dedicate time to taking care of yourself.

Setting aside some time each day for yourself and being able to listen to your true needs can directly contribute to controlling anxiety.

Knowing how to look after yourself, attend to your needs, and contribute to your life goals is a powerful action for your life. Be able to dedicate some time and energy to yourself.

11. Take care of your thoughts so you can smile more.

Pay attention to your thoughts, as they will directly impact your mood. Evaluate your ideas. Put an end to unresolved "mental movies" of negative issues. Be able to plan, schedule, and be strong without needing to create a terrible scenario in your mind.

With lighter thoughts, you'll perceive the world differently, and this will help you smile more. Laughter is good for emotional healing; it relaxes you and reduces anxiety.

12. Trust yourself more.

You are (or should be), without a doubt, your best company. There is no one who will be by your side longer than yourself, so invest in this beautiful "partnership" with yourself. Be true to yourself. Trust yourself more, and this will give you the strength to deal with the anxieties of everyday life.

13. Develop congruence

Those who think one way, act another, and say yet another thing will almost certainly experience anxiety. Seeking balance between what you want and what you do can contribute to a more harmonious day.

What lies behind your actions? What are your true intentions when you act? Are you meeting your real needs? Think carefully about these questions and try to observe which attitudes can help you.

14. Strengthen self-awareness

Those who know themselves well, know how to respect their limits, can say "no," and are able to protect themselves, experience less anxiety than others who are still learning about themselves. Those who have complete self-acceptance can think, speak, and act without guilt, in total alignment with their needs.

15. Take good care of your time before bed.

Avoid actions that lead to agitation, worry, and exhaustion. We can't always predict what might happen just before bedtime, but we should do well what is within our control.

Try discussing more serious topics outside of bedtime. Put a mental brake on decision-making thoughts during relaxation time. Changing your life in your head at bedtime only generates anxiety and sleep loss.