Self-Care: How to Prepare for the End of Quarantine

Russia is gradually lifting its quarantine measures, and many people worry about what life will be like afterwards and how to better prepare for the return to ordinary life. Maria Alipova, Leading Psychologist at the Centre for Psychological Counselling, discusses the possible difficulties that lie ahead and how to overcome them.

Maria Alipova
Leading Psychologist at the Centre for Psychological Counselling

Many of our graduates have faced a completely unexpected situation: online exams and thesis defences, as well as uncertainty in terms of their future careers, which is all very stressful. That’s why it is high time to think about how we can take care of ourselves when the quarantine is lifted.

I would like to mention some possible difficulties we may face when we return to normal life.

Over the recent months, we have talked a lot about what self-isolation means in psychological terms, and why, even if you think that nothing has changed dramatically in your life, this is not exactly so. Undoubtedly, each of us has experienced this period in our own way, but, probably, we can find certain common traits.

During self-isolation, we had to adapt to limited physical activity, changes in our lifestyle, and limited social contact. All these things may impact our emotional state and provoke various reactions, including anxiety, irritation, mood swings, and more.

Adapting to these kinds of limitations can take up to several months. That’s why even today, if you think that you haven’t adjusted to this new way of life, this is normal. Many people, on the contrary, adjusted quickly and quite successfully, while others even feel more comfortable in isolation than they felt before.

Your experience with self-isolation can affect how you adapt to the return to normal life. This is driven by your personal traits and needs. Some people need a lot of communication and feed off of the presence of others, while others feel anxious and uncomfortable around other people. Some feel that an opportunity to go to the office and follow a schedule disciplines them in a good way, while others are better at working from home, when they can set up their own schedule.

Post-Self-Isolation Fears

Before our live stream (which we did on the Centre’s Instagram), we gathered people’s most frequently asked questions related to the end of self-isolation, and I would like to comment on some of them.

Most of the concerns are related to the fact that we’ll need to come into contact with people again, and we’ve fallen out of the habit of doing so. Furthermore, we may still have anxiety about transmission of the disease: what if the other person infects me, or I infect them?

In this context, people who interact with others may be more vulnerable, sensitive, and anxious. It’s important to remember this while interacting with others: you should be more attentive to the other people’s personal boundaries, as well as your own. You should also pay attention to your feelings: am I ready to be in close contact with my friends and relatives? Can I talk to other people about what feels comfortable and uncomfortable? Who am I ready to see, and who am I not yet ready to see?

Many are concerned that they won’t have the strength to adapt; they think, ‘I won’t be able to get back into my old way of life.’ It’s important to estimate the amount of time and effort you will need for getting back to normal.

If I had a hard time working from home for the last two or three months, or missed a lot of online classes, it would be not very realistic to assume that my routine will change drastically after the quarantine is lifted. Adaptation is not a fast process, and it’s important to pay attention to your resources, to understand what you expend your energy on, and how you restore your energy. Don’t try taking on too much at once: get into your new routine gradually, and lower your expectations of your productivity.

A particular concern has been the potential changes in one’s work or social position, such as ‘I’ll come back to work and understand that I’ve lost my interest in it during self-isolation,’ or ‘due to the lockdown, my plans on entering a master’s programme abroad might fall through.’

@ marukopum / iStock

Such changes are a natural part of life, which we may face not only during and after self-isolation. It’s always possible that something goes wrong, or attitudes change. Our life always includes a certain share of ambiguity.

It’s important to understand: how do I feel about the current changes? If they bring only anxiety and depression, it is important to focus on what you can do to feel better, to focus on your real capabilities and expand the area of unambiguity in your life. Even if the most you can do is to make a plan for the day and follow it, it is better than nothing.

How to Prepare for the End of Self-Isolation

Summing up what has been said above and answering the question of how to prepare for the end of quarantine, it is worth saying that maintaining a careful and interested attitude towards yourself will do the main job. Nobody but you knows what is best for you in each particular situation, and this is what you might want to ask yourself.

It’s important to be sensitive to your emotional state, since today, even simple things like a trip on public transport or a meeting with someone you know, may be experienced differently. It is particularly important when interacting with people.

If you established a better daily routine in self-isolation, follow it even when the restrictions are lifted. Increase your load gradually: both in terms of exercise, and in terms of intellectual effort.

Decrease your anxiety about the uncertainty of the future by planning what you can really do today.

And don’t forget to dream about what brings you pleasure when the self-isolation measures finally come to an end.

June 05, 2020