How to Keep Mentally Healthy During a Quarantine
2020-03-24
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1From VOA Learning English, this is the Health & Lifestyle Report.
2Several governments around the world have requested or ordered their citizens to quarantine themselves: to stay at home to avoid contact with others.
3Quarantines help slow the spread of diseases like COVID-19.
4It first appeared in China in late December and quickly became a worldwide health emergency.
5Quarantines, however, can cause health problems themselves.
6People are at greater risk of anxiety and depression as a result of the isolation caused by quarantines.
7So, health experts around the world are offering advice to help deal with the undesirable effects of quarantines on mental health.
8Psychologist Claudia W. Allen is among them.
9She directs the behavioral science department at the University of Virginia School of Medicine.
10She leads the Family Stress Clinic there as well.
11Allen says continuing with normal routines as much as possible will help you stay healthy during quarantines.
12For example, she says people should continue to wake up and get dressed at their usual time.
13She says with some people staying in pajamas all day could lead to feelings of being unproductive or without purpose.
14She also advises people to make plans.
15Write a list of activities and times for carrying them out.
16These activities might include cleaning your home, paying bills, making calls and preparing meals.
17Health experts also suggest eating your meals at your usual times.
18Allen says everyone should include "self-care" activities during quarantine, such as exercise, reading or playing musical instruments.
19Getting exercise is important.
20 Even if you must stay indoors, make sure to move your body.
21Maybe seek some online exercise classes.
22Keeping a list will help you balance the things you have to do and the things you want to do.
23Allen also suggests using a quarantine to develop a new skill or to learn about something.
24Like most health experts, Allen also advises people to make sure to spend time outdoors.
25Being in nature can help to ease boredom and other tensions of quarantine.
26So, take a walk.
27Work in the yard if you have one.
28Start a garden.
29Explore some woods or wild areas.
30Get sunshine on your face. Wash your car or bicycle.
31Social media does connect us. But too much of it might cause harm.
32Psychologist Claudia Allen says some studies show that social media can make some people feel left out or "less than."
33She suggests using it wisely.
34One way is to meet with friends, family, neighbors and others over video messaging services.
35Allen says helping others is another way to lift your spirit during quarantine.
36This could be as simple as calling someone who is alone or greeting a neighbor from your window.
37You could also provide a service online.
38For example, if you are a teacher, you could offer online homework help to friends who must now home-school their children.
39And, keep a check on your own feelings.
40If you are experiencing difficulty from the effects of quarantine, contact a health care provider, a community organization or an emergency hotline number.
41And that's the Health & Lifestyle report.
42I'm Mario Ritter, Jr.
1From VOA Learning English, this is the Health & Lifestyle Report. 2Several governments around the world have requested or ordered their citizens to quarantine themselves: to stay at home to avoid contact with others. 3Quarantines help slow the spread of diseases like COVID-19. It first appeared in China in late December and quickly became a worldwide health emergency. 4Quarantines, however, can cause health problems themselves. People are at greater risk of anxiety and depression as a result of the isolation caused by quarantines. 5So, health experts around the world are offering advice to help deal with the undesirable effects of quarantines on mental health. 6Psychologist Claudia W. Allen is among them. She directs the behavioral science department at the University of Virginia School of Medicine. She leads the Family Stress Clinic there as well. 7Keep your usual routine 8Allen says continuing with normal routines as much as possible will help you stay healthy during quarantines. For example, she says people should continue to wake up and get dressed at their usual time. She says with some people staying in pajamas all day could lead to feelings of being unproductive or without purpose. 9Make a plan 10She also advises people to make plans. Write a list of activities and times for carrying them out. These activities might include cleaning your home, paying bills, making calls and preparing meals. Health experts also suggest eating your meals at your usual times. 11Don't forget "self-care" activities 12Allen says everyone should include "self-care" activities during quarantine, such as exercise, reading or playing musical instruments. Getting exercise is important. Even if you must stay indoors, make sure to move your body. Maybe seek some online exercise classes. 13Keeping a list will help you balance the things you have to do and the things you want to do. Allen also suggests using a quarantine to develop a new skill or to learn about something. 14Go outside 15Like most health experts, Allen also advises people to make sure to spend time outdoors. Being in nature can help to ease boredom and other tensions of quarantine. 16So, take a walk. Work in the yard if you have one. Start a garden. Explore some woods or wild areas. Get sunshine on your face. Wash your car or bicycle. 17Use social media wisely 18Social media does connect us. But too much of it might cause harm. 19Psychologist Claudia Allen says some studies show that social media can make some people feel left out or "less than." She suggests using it wisely. One way is to meet with friends, family, neighbors and others over video messaging services. 20Find ways to help 21Allen says helping others is another way to lift your spirit during quarantine. This could be as simple as calling someone who is alone or greeting a neighbor from your window. 22You could also provide a service online. For example, if you are a teacher, you could offer online homework help to friends who must now home-school their children. 23And, keep a check on your own feelings. If you are experiencing difficulty from the effects of quarantine, contact a health care provider, a community organization or an emergency hotline number. 24And that's the Health & Lifestyle report. 25I'm Mario Ritter, Jr. 26If you are under quarantine, let us know how you are coping. How are you keeping your mental health strong? 27Anna Matteo wrote this story for VOA Learning English. Caty Weaver was the editor. 28_____________________________________________________________ 29Words in This Story 30anxiety - n. fear or nervousness about what might happen 31isolation - n. the state of being in a place or situation that is separate from others : the condition of being isolated 32psychologist - n. a person who specializes in the study of mind and behavior or in the treatment of mental, emotional, and behavioral disorders 33routine - n. a regular way of doing things in a particular order 34pajamas - n. a loose usually two-piece lightweight suit designed especially for sleeping or lounging 35boredom - n. the state of being weary and restless through lack of interest 36yard - n. the grounds immediately surrounding a house that are usually covered with grass 37cope - v. to deal with and attempt to overcome problems and difficulties -often used with with 38hotline - n. a direct telephone line in constant operational readiness so as to facilitate immediate communication