Quarantine and social distancing have taken a toll on our emotional health. If you're feeling anxious, lonely, or overwhelmed, you're not alone. Thankfully, mental health professionals share simple strategies to help you stay calm and grounded—even in isolation.
1. Filter the News
Staying informed is important, but constant exposure to negative news can intensify anxiety. Too much information—especially misinformation—creates fear and panic.
Experts recommend setting boundaries: choose reliable news sources and limit your daily intake. Avoid constantly checking headlines or forwarding WhatsApp messages that may cause distress.
2. Focus on Your Hobbies
Quarantine can be a great opportunity to reconnect with hobbies or start new ones. Whether it’s painting, gardening, playing with your kids, or cooking, immerse yourself in joyful activities that disconnect you from stress.
Don’t give space to negative thoughts. Prioritize what brings you joy and strengthens family bonds, even in limited conditions.
3. Feel Pleasure
It might surprise you, but intimacy—especially sex—can significantly reduce anxiety. A study from Paisley University in Scotland found that participants who engaged in sexual activity responded better to stress.
Why? Because during intimacy, the body releases oxytocin and reduces cortisol—the hormone associated with stress. Shared physical affection fosters connection, comfort, and calm.
4. Meditate
Meditation is scientifically proven to help with anxiety. A review by Johns Hopkins University found that 30 minutes of daily meditation can reduce symptoms of anxiety, depression, and even chronic pain.
Try mindfulness meditation: focus fully on the present moment—your breath, your sensations, or your surroundings. You can practice during a walk, while eating, or even during a relaxing bath. Start with just 15–20 minutes a day.
Read next: The Art of Rest: Why Doing Nothing Is a Powerful Form of Healing
5. Eat for Your Mind
Emotional eating during quarantine is common. But instead of using food as an escape, choose foods that support mental health and hormone balance.
- Avoid overly restrictive diets. Complex carbohydrates like rice, beans, lentils, bananas, and root vegetables help produce serotonin, the “feel-good” hormone.
- Support your gut health with probiotics—natural yogurt, kefir, kombucha—which also benefit your mental state.
- Consume healthy fats and fibers from sources like oats, nuts, seeds, avocados, leafy greens, berries, and dark chocolate (70%+). These are rich in magnesium, B vitamins, and omega-3s—all vital for brain health.
- Snack smart. Small, frequent snacks can stabilize mood and reduce overeating at main meals.
See also: 10 Foods That Help Reduce Anxiety
6. Move Your Body
Exercise releases endorphins and serotonin—neurotransmitters that naturally improve mood. Any movement, from dancing to walking around your house, helps relieve tension.
Don’t worry about perfection. Just 30–40 minutes of light exercise daily can boost your mood. Use what you have—water bottles, books, bags of rice—as weights. Even stretching improves flexibility, reduces pain, and prevents injury.
7. Be Kind to Yourself
Finally, remember that this is a challenging time for everyone. Be patient with your emotions. Progress, not perfection, is the goal.
Take breaks. Breathe deeply. Enjoy little things. And reach out to friends or professionals if you feel overwhelmed.
Final Thoughts
Taking care of your mental and physical health during quarantine isn’t just important—it’s essential. Start small, be kind to yourself, and remember: you’re not alone in this. Each step you take brings more balance and peace into your life.