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Decalogue of good practices for emotional well-being in quarantine (31/03/2020)

"In these days of confinement, it is important to take care of our emotional as well as physical well-being. That is why, from the Department of Health and Public Health of the City of Cieza, we propose a decalogue of advice that you can follow to emerge unscathed from our battle against the coronavirus not only physically, but also mentally, "says councilor Francisco Saorín.

Avoid overinformation: Knowing what is happening alleviates fear in the face of uncertainty.

However, exposing yourself to a lot of information through different channels (television, newspapers, social networks) can cause an oversize of the problem and trigger your anxiety.

Avoid fake news: Overinformation leads to false or distorted news, which increases anxiety.

To be informed, always use official sources.

Generate routines: Routines help the brain organize information and reduce anxiety levels.

Keep an hour to get up, go to bed and plan your activities.

If you have kids, make a schedule with them to involve them in the organization of time.

Distribute spaces and times: Depending on the size of the house and the number of people you cohabit, distribute the spaces and times, so that all people have time and space for themselves.

Respect the use of common areas and establish an order.

Make a list of activities: The exceptional situation allows you to do things for which there is usually no time.

Make a list of activities: cleanings, online courses, readings, board games, recipes, series and movies. Reconnect with those hobbies for which you "don't have time".

For those who have kids, it is an opportunity for play and creativity.

Change stimulation: Keep your brain active.

Avoid spending free time just watching movies and series.

This is especially important if we have kids.

Alternate it with readings, courses, painting, writing, movement, music

Keep in touch: Contact, even if virtual, generates serotonin in the brain and produces happiness.

Make calls and video calls with friends and family.

Allow yourself to express to them how you feel and how they feel, offering you mutual support.

Get moving: During exercise, the brain releases dopamine, serotonin, and endorphins, which help us feel pleasure and well-being.

You don't need large spaces to be able to do workouts at home.

It is important that you include them in your routine.

And if you have kids, make them join, for them it will be like a game.

Express yourself by caring for those around you: This radical change can cause changes in the mood of all people who live together.

It is important not to stop expressing how you feel, while empathizing with the other's emotions.

Avoid "catastrophic fantasies": Until the epidemic is eradicated, its consequences will not be known.

Planning without knowing this information will trigger our anxiety.

Stay informed and make the necessary queries to unions and administrations.

The Government will announce support measures to alleviate the repercussions of the crisis.

Source: Ayuntamiento de Cieza

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