How to Ease Panic During Isolation

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When you are isolating or in quarantine, it is really easy to feel stress and panic. You might notice that it gets worse over time, the longer you spend alone or without your normal socializing. If you are feeling like your panic is getting worse, here are some tips that can help.

Get Information From Trusted Sources Only

Stop getting your news and information from social media. You need to look at trusted sources only. Not only will these reduce how often you are absorbing the news, but it allows you to get only the facts, without all the opinions and commentary. This can be reassuring as you don’t need to know people’s take on what “might” happen unless it is based on facts.

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Some reputable sources included the Centers for Disease Control (CDC) and World Health Organization (WHO).

Set Up a Normal Routine

Something you will hear about over and over again when it comes to isolation or quarantine, no matter why you have to isolate, is to have a normal routine. When you find yourself spending long periods of time at home, the panic sets in when things are off. If you feel like you have to suddenly switch to a brand new schedule, and nothing
feels familiar.

To combat this, try to create a routine that becomes a new temporary normal. If you can include some elements similar to what your routine was prior to isolation, that will help tremendously. For example, if when you were working outside the home, you always ate lunch at 1pm, try to do the same thing now. It will feel more familiar, and can often ease a little panic.

Focus on What You Can Control

You can’t do anything about what is happening in the world right now, except keep yourself and your family safe. Instead of worrying about what you have no control over, just focus on what you CAN control. This might mean setting up a schedule to do homework with your kids, getting regular exercise, cooking meals at home, reading or
doing other self-care, washing your hands, and so much more. These are things that are good for your mental and physical health, and that you have full control over.

Work with a Mental Health Professional

If you have severe anxiety that is leading to panic, then you might need to talk with a mental health professional. There are many therapists who work remotely that you can talk to on the phone or online, if you are not able to leave your home and visit their office.

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