The mantra # Quédateencasa can be, for some people, a dream come true. Time to put the house in order, to practice home hobbies, to read, to have time for oneself or to spend with the family … However, for others, the idea of being isolated from the outside world, either alone or with only a few close family members, it makes them nervous, anxious, even feeling like they are “going crazy” from being trapped for so long. And it is that not everyone wears self-isolation in the same way . Today we are approaching claustrophobia by quarantine.
At MUY, we have spoken with the psychologist and co-director of PsicoActúa, the psychology and health medicine unit of the Vithas Medimar hospital (Alicante) Teresa Pereira to learn more about claustrophobia due to quarantine or ‘ cabin fever ‘ (cabin fever, in English).
What exactly is quarantine claustrophobia?
“Quarantine claustrophobia is well known to mental health professionals; We speak of claustrophobia due to quarantine to refer to the emotional state that individuals enter when we see ourselves socially isolated and deprived of our daily tasks ”.
What are the symptoms?
“ Fear and confusion are the main manifestations. Not knowing what is going to happen, whether or not we will catch it (in the case of COVID-19) and the lack of control over our immediate future produce states of anxiety and mood swings, irritability and states of sadness ”.
Is there a profile more inclined to suffer it?
“More anxious personalities may have a harder time handling panic and unpredictable situations. People with previous mental illnesses in general can be more affected by confinement situations. On the other hand, those who live in confinement alone can become depressed more easily ”.
What guidelines do you recommend to combat this disorder?
“-Do not anticipate catastrophes. Uncertainty can lead us to imagine the worst-case scenario and this is the source of anxiety.
-Establish routines that are not excessively rigid and thus feel productive. These routines should include family and individual leisure time.
-Respect our common spaces with clear rules and have, if possible, private spaces.
-Be very aware that this situation is transitory.
-Maintain good health habits: sleep patterns, eating, hygiene, self-care and sports.
-Foster relationships with family and friends through technology ”.
What to do if we cannot avoid conflict at home?
“The conflict must be accepted as something normal in situations of prolonged coexistence, especially if we are in a small space. That is why it is important to establish rules of coexistence, do a good distribution of tasks and have spaces in which to isolate ourselves when we need it. In case of conflict it is important that we know how to stop the discussion from the beginning, let a while pass and try to return to the conflictive issue a little later ”.
The discomfort of this situation can bring us something positive as well. We can learn more about ourselves. What do you think?
“Of course we can learn more about ourselves, we have more time to think, to dedicate ourselves to unfinished business, to learn to regulate stress… These situations also help us to see our existence from another perspective, more relative. The important thing is that what we learn is not forgotten in the future ”.
Much research has shown that following a balanced diet (rich in fruits, vegetables and legumes) and exercising daily are very useful tools to counteract the negative effects of confinement. In this last aspect, doing 20-30 minutes of exercise a day can help us improve our mood thanks to the release of enforphins and also reduce our tension.
