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Yip, you heard me right. We’re all feeling it. Some more than others, some only fleetingly, and some just all.the.damn.time. Now more than ever, COVID CLAUSTROPHOBIA is a real thing!
According to the Diagnostic and Statistics Manual (DSM, 2013), claustrophobia is considered a specific phobia and is a form of anxiety disorder in which an irrational fear of having no escape or being closed-in can lead to a panic attack.
Do I have your attention?!
Ok, now we know it’s there, but what can be done about it? The upside of this is that although COVID-19 is going to disappear in the foreseeable future, we can learn new tools to navigate our new normal and invariably CALM THE CLAUSTROPHOBIA! It’s important to note that if you are feeling this way, then more than likely those around you and especially your family members are to. Here are five tips that you can do right now to flatten the curve and still remain sane:
1.) Suck in some fresh air:
Open your windows, take a walk your garden, have a picnic with your kids. Not only will you experience a change of scenery from the inside of your house, but vitamin D from the sun improves mood and strengthens your immune system. Even if it’s a few minutes each day, get out and enjoy the view.
2.) Create a self-care sanctuary:
Allocate a space in your home to yourself and each family member. You could set up a reading corner for a child that loves to read, or a lego table for siblings to play at. Mom could have a bubble bath with candles, and dad a chair by the braai. These places can become a personal sanctuary and by creating these natural boundaries, it will become much easier to co-exist in a small home together.
3.) Stick to a schedule:
As we adjust to life in self-quarantine, many of our usual markers of time have become a thing of the past. Sticking to what we know or what we are used to like going to be at a certain time, waking up on time and eating meals at regular times keeps our days structured and fairly predictable. As human beings we are hard wired to hate uncertainty and therefore with a schedule our ability to predict our day makes it that much easier to manage. Perhaps have your kids create their own schedules and assign rewards for accomplishing daily tasks?
4.) Socialize!
Did you know that isolation and more specifically the aabsence of human contact is associated with declines in cognitive function? Soooo, what are you waiting for? Start them socializings! Schedule regular Zoom or FaceTime calls with your loved ones and use this as an excuse to reconnect with long-lost pals from around the world. By staying plugged in, you’ll break up the days and remind yourself that others are going through the exact same thing that you are.
5.) Get supported:
Keep the lines of communication open. Chat to your spouse, keep your kids connected, or reach out for some counselling for yourself or your family during this time. Whether it’s online or in person I am here for you! Get in touch!
References:
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
Abby