Coronavirus: a guide to staying busy and keeping an airy mind in quarantine


RIO – In a video that circulates on social networks, a resident of Turin, Italy, talks about her experience of confinement at home due to the coronavirus and divides, in stages, the emotional state that the locals went through, from the initial euphoria of the first week and the holiday mood in the spring to the depressed feeling of prolonging the period at home, with no information about when it would end. “quarantine”. Although not produced by a psychology professional, clues and tips on how to keep mental health up to date in the coming weeks social distance imposed on the Brazilian population, as in the rest of the world: maintaining a routine of studies and work, dedicating oneself to that old project abandoned due to lack of time, etc.

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Psychologist and specialist in anxiety and Panic Syndrome at the University of California (UCLA), Alexandre Bez corroborates some of the tips offered by the author of the video, warning of an expected worsening of anxiety, depression and panic problems at this peculiar moment:

– Stress caused by outside information can generate atypical symptoms of anxiety and depression in people. Those who already had such symptoms before the crisis, in turn, will probably have their condition worse. Because anxiety is a feeling that starts from uncertainty about the future, which is what we have at the moment. And the coming and going of information, this not knowing if we will be trusting for a week, two or months, causes a mental setback – explains Alexandre.

Guide for the elderly:how to protect them from coronavirus

The psychologist divides the generalized feeling during the pandemic into three moments: first, there is the stage of the first contact with the subject, an alert that something is happening. Then comes the phase of understanding, the science of gravity and the state of affairs. Here comes the third phase, the most critical and the one that will endure: “beats despair, voracious and viral, which will destabilize people. And they begin, with the increasing uncertainties, problems of anxiety, sleep disorders, anguish, boredom, loneliness, depression and signs of panic “, explains the psychologist.

And you, how about assessing your mood and thinking about alternatives to keep your balance in the coming days?

Take care of your mental health during confinement:

  • Expand the range of subjects and content you consume and talk about. Informing yourself about the pandemic is important, but too much can generate fear and anxiety.

To abstract:


On TV: operators and paid channels such as Globoplay, Claro, Sky, Oi and Tim opened various contents to the public during the pandemic months, with films, series and other journalism and entertainment programs.

Shows: the #tamojunto festival, promoted by GLOBO, brought together a team of artists to present, straight from their homes, full shows broadcast live from the Instagram accounts of each artist and on the official pages and social networks of the newspaper. Confthe musical schedule for the next few days on the Rio Show website.

Visit a museum: immajor museums in the world have their collection available digitally. Five good options to visit: MoMA, from New York; Museum of the Padro, in Madrid; British Museum, London; Malba, in Buenos Aires; and Louvre in Paris.

  • Search for reliable sources and never share content whose origin you are unaware of.

The website of the newspaper O GLOBO has been offering a series of guides and relevant information for you to deal with the moment.


  • Create and follow a routine. The sense of order and purpose in life will help adults and children to deal with the moment. Promote regular work, exercise and learning activities.


Five apps that help organize day-to-day tasks:

  1. Trello
  2. Evernote
  3. Todoist
  4. Optimized
  5. HabitBull
  • If anxiety rises and boredom appears, add new hobbies to the menu.


Five institutions offering free online courses:

  1. Getúlio Vargas Foundation: several free and certified online courses are available in the areas of Law, Administration, Marketing, HR and others.
  2. SEBRAE: more than 100 free online courses in areas such as financial management and marketing planning.
  3. Senai: the National Industrial Apprenticeship Service has also released several certified courses.
  4. Havard University: 100 free online courses in various fields, from arts and design to computer science.
  5. Udemy: the distance learning platform offers 32 free courses in the area of ​​programming and technology.
  • Do you have children at home? Treating Covid-19 with ease and offering yourself as an example of safety practices will help you provide better emotional support for children. Invest in patience, pay attention and create a routine of educational activities and games with them.


Three channels for playing and learning:

  1. Time Together: more than three thousand games and fun activities for parents and children to do together are suggested on the website.
  2. Faber-Castell: the brand released free access to all courses on its online platform, with classes in drawing, lettering, narrative, composition and character construction.
  3. ProEnem: the tip is for older children, who are already dealing with Enem’s concern. The youtube channel is offering free daily classes in the morning and evening.

  • Stay virtually connected with others. Interaction on social networks, video chat and exchange of text messages and phone calls help to combat anxiety, sadness and loneliness.


Three tools for videoconferencing between friends (and at work meetings):

  1. Zoom Meetings
  2. Google Hangouts
  3. GoToMeeting
  • Maintain a healthy lifestyle. Sleep well at night, avoid naps throughout the day, eat balanced and exercise at home.


Two Instagram profiles with suggestions for daily training and exercise:

  1. @centauroesporte: the sports brand publishes in its stories, live, training of approximately 30 minutes.
  2. @professorrodrigoleandro: fitness coach Rodrigo Leandro suggests training with functional exercises.

  • If the condition of anxiety or onset of depressed feelings develops, seek assisted online therapy.

Free virtual therapeutic care services:

The Key to the Question

  • Meditate and use techniques to control stress and stay positive. You can download apps on your phone with attention and relaxation exercises.

Two apps to download:

  1. PTSD Coach: developed by the National PTSD Center of the U.S. Department of Veterans Affairs, the app offers coping and resistance features for stress control, such as deep breathing exercises and muscle relaxation.
  2. Sattva: the app offers guided meditations for beginners.

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