How to return to normal life after self-isolation

From May 12 in Russia, with the exception of Moscow, St. Petersburg and a number of other cities, canceled non-business period introduced due to the COVID-19 pandemic. But returning to your usual life after six weeks of imprisonment is not so easy, especially if you did not work remotely, but just sat at home. Here's how to get out of self-isolation with minimal stress.

1. Restore mode

Sleep and routine problems - frequentCoronavirus: How to get to sleep during lockdown phenomenon during self-isolation. Someone is anxious and cannot sleep, someone sticks until late at night in games, the Internet or TV shows. If you go to bed at 3 o'clock for a couple of weeks and wake up at 11, it will be difficult to immediately return to your usual rhythm. Therefore, act gradually.

• Allocate at least 2-3 days for the transition. This is the minimum time for which you can restore the regime and make up for the sleep deficit. Every day, try to get up a little earlier than yesterday. Go to bed at the same time no later than 23 hours, in order to eventually get the norm.
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• Stay awake during the day to avoid disrupting your circadian rhythms. If you are very sleepy, take a 15–20 minute nap between 1 and 3 pm.
• Do not get carried away with caffeinated drinks: tea, coffee, energy drinks. It's best to skip them altogether or limit yourself to 1-2 cups a day.
• Do a damp cleaning in the bedroom, change the bedding, make sure that the room is dark at night, buy blackout curtains or an eye mask.
• Try not to use gadgets at least an hour before bedtime.

2. End overeating

During self-isolation, many began to eat more, leaned on junk food, and did not observe the intervals between meals. And all because of anxiety, uncertainty or boredom.

Overeating along with low mobility leads to weight gain and also causesWhy does eating too much food make us feel ill? And where does all that food go? drowsiness and indigestion. In order to quickly and painlessly return to your usual life, you need to establish nutrition. Here are some tips to help you with this.

• Do not blame yourself for overeating and the pounds gained: this will only makeDoes Guilt Make You Fat? there are more of you.
• Don't starve or try to diet. Such extreme measures endBiology's response to dieting: the impetus for weight regain breakdowns, weight gain and an increase in the percentage of body fat.
• Try to start by reducing your portion size, eating at regular intervals at least 3-4 times a day, and avoiding foods like chips, candy, and soda.
• Lean on vegetables. Choose natural foods that have been minimally processed: cereals, legumes, fresh meats and fish, brown rice, whole grain breads, and pasta.
• Take a closer look at products that helpFoods that beat fatigue cope with fatigue: fruits, nuts, grains, jerky, chickpeas.
• Drink water. Even slight dehydration affectsWater, Hydration and Health on the mood and leads to a breakdown.

3. Resume physical activity

Staying mobile while sitting within four walls is difficult. There are thousands of workout videos, but not everyone has the willpower to practice at home. Therefore, in self-isolation, people leadCoronavirus will make us FATTER: People will exercise less because of lockdown and eat more due to stress and stockpiled food, experts warn a sedentary lifestyle and spend fewer calories. Meanwhile, regular exercise helpsThe Top 7 Mental Benefits of Sports deal with the bad mood and mental problems, improveImpact of physical activity and sport on the immune system. immunity is just what you need in such a difficult period.

• Don't try to set records. After a month of sitting / lying down, your stamina, blood oxygen saturation, and even muscle strength are likely to becomeEffects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise decline. It will be difficult to practice as before.
• Start small. Walking, yoga, soft stretching, joint gymnastics. Once you know you can handle it, move on to more intense workouts.
• Choose what you like. Exercising regularly is easier when exercise is fun.
• Find a company. The support group is very helpfulHow do Small Groups Promote Behavior Change? An Integrative Conceptual Review of Explanatory Mechanisms in the formation and consolidation of habits.

4. Get involved in work

About 35% of Russians did not workThe number of Russians who switched to remote work has grown almost fivefold during self-isolation. On the one hand, this is a kind of vacation that shouldThree Science-Based Reasons Vacations Boost Productivity increase employee motivation and productivity. On the other hand, anxiety, uncertainty and the need to stay at home are clearly not conducive to relaxation. Here's what you can do to make it easier to get back to work.

• Find out more about what's happening in your industry. What changes have occurred, what to prepare for?
• Read professional literature, scientific publications, news, groups and chats where your colleagues communicate. This will help you tune in to a working mood and feel more confident.
• Don't forget about planning. At least for the first time, write down all tasks, even the smallest ones.
• Treat yourself with care. If possible, do not immediately take on large and complex projects and do not set high goals - give yourself time to adapt.

How do you get into work mode? Let us know in the comments.