How to manage stress during the pandemic and how to survive the quarantine more joyfully?

How to survive in quarantine without stress and with a smile on your face? Maybe our tips will help you.


concentration, attention, thinking, thoughts

Set limits and don’t be afraid to say no to all requests – you should slow down right now.




Everyone reacts to stressful situations differently. How we manage stress depends on the number of stressors, i.e. burdensome stimuli, and also on our perception of the severity of these stimuli. In normal stressful situations, we usually determine the severity of the stressor based on our past experience with the given stressful stimulus. If we find ourselves in a situation that we think we can influence, that is, we have control over it, we choose coping strategies that have already helped us overcome a similar situation in the past. At the time of the coronavirus pandemic, we found ourselves in a situation that most of us have not yet experienced, and thus we can perceive it as something that we have no control over. We may feel apprehensive, fearful, or anxious, and these feelings can be overwhelming. We can constantly think about the situation, and this makes it impossible to restore our psychological well-being.

In such situations, it is appropriate to do things that will affect our experience of stress and therefore reduce anxiety or fear. Therefore, if we have found ourselves in a long-term stressful situation (such as the current COVID*19 quarantine), admitting that this situation has a negative impact on our experience is a basic prerequisite for managing it. Since we can’t run away from this situation or fight it – which are natural responses to stress – we should be careful not to deny the situation, resign or feel increased frustration.

In this situation, we can try some of the techniques that will allow us to cope with our emotions:

  • All the emotions we are currently experiencing, anxiety, confusion, anger, sadness, fear for ourselves or our loved ones are natural and naming them can help us manage them.
  • Let’s maintain social support.
  • Since older people, people with chronic diseases, and even children can react more emotionally to the situation, let’s observe the signs of stress in our loved ones and children and help them name and understand their emotions.
  • A tense situation can exhaust us emotionally and physically, let’s face it.
  • Let’s spend less time on social networks and reading news about the spread of the virus or watching TV. Studies show that these activities can increase anxiety levels.

Let’s try to gain a sense of control over our lives:

  • Let’s create daily routines and let’s separate time for work and rest in them.
  • Active let’s look for activities that we enjoy, they make us happy and are meaningful to us, and let’s include them in our daily routine.
  • Let’s focus our attention to things we can influence.
  • Let’s add to our new routine exercise, as adequate physical activity reduces anxiety.

If you feel increased concern about your health or the health of your loved ones, have difficulty sleeping or with concentration and memory, have noticed changes in eating habits or various pains or feel that your experience is too intense in a given situation, it is advisable to contact experts in helping professions. It should also be borne in mind that people living alone, the elderly or children are the groups most at risk of stress in this situation.

Source: Kamila Urban, Social Communication Research Institute of SAS

How to survive the quarantine more joyfully

The current situation, when we spend a lot of time at home and isolate ourselves, brings various stressful situations that are not good for our body. Although stress cannot be completely avoided, we can learn to manage it and live these days more joyfully. We offer you some tips that will help keep the nervousness of the quarantine at bay. Healthy lifestyle specialist Veronika Hanáková from NutriadaptWeight Management Clinic advises.

Positive approach

A positive attitude brings with it the feeling of realizing that there are simply events that we cannot control to our liking. If you can realize this, it will be much easier to replace aggression with assertiveness. State your attitudes and thoughts or opinions without getting angry, defensive or completely passive. The following relaxation techniques are excellent helpers: meditation, yoga or tai chi.

Exercise regularly

The human body is much better able to fight stress when you engage in active movement on a regular basis. It still applies: comfortable feet = a comfortable and less resistant mind.

Set aside time for relaxation or hobbies

You can also have fun at home. Plant flowers, bake a healthy cake, or make up a game for the kids to keep them busy while you relax in the tub. Cultivate feelings of joy and fulfillment, especially now, when social contact is more limited.

Eat healthy

A balanced menu without daily treats in the form of empty calories helps the body cope with stress much more effectively. If the “corona situation” really gets on your nerves and you feel that it will help you to crunch a packet of chips, feel free to do it, but it is better to replace the salty potato chips with carrots or kohlrabi. During these days, keep a sufficient supply of vegetables at hand and crunch them without remorse.

Overeating leads not only to weight gain, but also to more serious diseases such as diabetes and high blood pressure, as well as to some types of cancer.

Do you tend to eat quickly? This can lead to overeating, because if you don’t slow down, you don’t let your body know when you’re full, and you tend to eat a lot more than if you cut the food into small pieces and chew it thoroughly.

Manage your time effectively

Set limits and don’t be afraid to say no to all requests – you should slow down right now. You can write down a list of tasks you need to do today and set priorities. In the end, you will find out how many things you could cross out and you will have time to relax.

Do not neglect sleep

This is not really worth it, because the body needs time to recover from stressful situations. Getting 7 to 8 hours of sleep should be the rule. Beware of the light from the monitors of various modern devices that do not belong in the bedroom. Some recent studies indicate that the blue light emitted from computer screens, phones or tablets may be related to cancer (especially of the breast and prostate), but also to diabetes, diabetes or cardiovascular diseases. Before going to bed, try to calm down and tune in to sleep, so it’s better to take a book in your hand.

Beware of noise

Although music has a positive effect on us, it is important to realize how we listen to it. If you’re a fan of headphones, keep the volume at a healthy level. The normal decibel value for the human ear should be up to 60 decibels. Check the volume on your headphones and do not exceed the recommended limit, you should also only use the headphones for a few hours a day. Too much noise and long exposure to noise are not only stressful for the body, but also after the age of 75 you are exposed to hearing problems or at risk of deafness. Hearing loss in old age is subsequently associated with problems with thinking or loss of brain tissue.

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