Aviation Read - Managing Cabin Fever.

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 #COVID19
Recognizing and Dealing with
Cabin Fever

Symptoms

Not everyone suffering from cabin fever will experience exactly the same symptoms, but many people report feeling intensely irritable or restless. Other commonly experienced effects are:

• Restlessness

• Lethargy

• Sadness or depression

• Trouble concentrating

• Lack of patience

• Food cravings

• Decreased motivation

• Social Isolation

• Difficulty waking

• Frequent napping

• Hopelessness

• Changes in weight

• Inability to cope with stress

Note that these symptoms may also be indicative of a wide range of other disorders, and only a trained mental health professional can make an accurate diagnosis. In addition, not

everyone who fears being cooped up at home in the winter has cabin fever. Only when

someone exhibits several of the symptoms mentioned above is a phobia more likely.

Helping The Self:

The Main Big Three are Self care.
(Eat Healthy, Exercise and adequate sleep.)

• Get out of the house.
If this one is doable for you in terms of where you live and the climate, any time spent outside in nature is always highly recommended.

• Exercise.
Physical activity is extremely beneficial for our mental health, so whether

you’re able to get your heart rate up outside or inside (think yoga, indoor sports or

even hitting the pool at your local rec center), exercise is sure to help boost your

mood this time of year. The endorphin rush you get from exercise can be invaluable

for managing stress, improving your mood and even boosting your immunity.

If you can safely go outside while you exercise, that’s even better.

• Partake in some Spring Cleaning.
Take advantage of being stuck indoors and

motivate yourself to finally clean out your closet – or organize your study, or re

arrange the excess junk in your kitchen. No matter the project, cleaning and

organizing is a great way to exercise, find extra things to donate (altruistic behaviors

boost our sense of mood and happiness) and de-clutter your mental space, in

addition to the physical one

• Books, Projects, Hobbies.
There are plenty of ways to counter boredom when your

outdoor activity options are limited. Get creative! Find new books to read, start a

craft project, a home project or a self-care project (think vision boards or gratitude

journals) and kill time by exercising your mind and spirit muscles, if not the body

• Stick to a Routine.
Research shows that having a regular routine in terms of work,

sleep and other aspects of your daily life can prove extremely helpful and

therapeutic when it comes to cabin fever. Try to maintain your healthy habits as best

as possible.

• Connect with Others.
Social isolation is at the core of cabin fever, but luckily for us,

technology and social media means we’re never truly alone! Pick up the phone, get

on skype or connect with people through Facebook, Instagram or twitter. Face-to

face contact is ideal so throw a dinner party and invite friends over to enjoy a large

pot of warm turkey chili and some new games .

• Allow yourself to feel your feelings.
What we resist persists. When we give ourselves permission to feel the full range of our emotions, and validate that what we’re feeling makes sense, emotions dissipate much faster.

• Journal.
Spend five to 10 minutes every day writing freeform.

• Meditate.
This is one of the absolute best things you can do for your mental health.

• Seek other sources of connection. 
Reach out to friends and relatives,

without your partner by your side.

247 With Each Other

How to Help Your Relationship Survive Cabin Fever?Love is 24/7, but usually our days together are not. Cabin fever may not be viral, but it is real: if we don’t take proactive steps to keep our relationships healthy, they could buckle under the pressure. 

The strain that the coronavirus is putting on our lives is immense. And it is affecting most relationships in some way. It makes perfect sense to be struggling in your relationship now. We’re stuck inside our homes, forced to spend more time together than ever before.

We’re relying on a partner for almost all of our social support because we can’t see our friends or relatives. We’re balancing new responsibilities like working from home, child care or housekeeping.

It’s undoubtedly a lot of change all at once. At the same time, some

people feel guilty acknowledging their relationship woes because it seems as if there

are much bigger issues to worry about.

It’s OK to acknowledge the ways your relationship is being affected by the

coronavirus crisis. Try these tips for supporting your relationship during these tough

times.

• Make a plan

Sit down with your partner to discuss everything that’s on your plate, and make a

plan for how you’re going to handle it as a team. Create a shared calendar with all of

your tasks and responsibilities, and carve out specific times for when you’re going to

do them.

Have a brief weekly meeting every Sunday to anticipate the week ahead — schedule and map out as much as you can. Try a quick meeting at the end of each day to discuss the plan for the next day. There are so many things that we can’t control now, but it can feel soothing to have a plan for the things that are in our control.

Planning meals, scheduling exercise times, devoting specific hours to work or outlining a plan of attack for a DIY project, can restore some semblance of normalcy to your otherwise-upended life. While this advice may seem simple, our brains love—and even crave—structure, and the grounding effects of routines are powerful.

• Check in with each other daily

Planning for the next day is one thing, but it is also important to remember that your

partner is not a robot and probably experiencing the same range of emotions that you

are. It can be useful to stop and ask each other questions like:

• “What was your day like today?”

• “What sorts of feelings are coming up for you right now?”

• “Are there any ways I can support you or be a better partner to you?”

• Be intentional about time spent together

You’re probably spending more time together than ever before. As much as you love

your partner, this can quickly lead to tension and frustration. Set some healthy

boundaries:

• If you’re both working from home, carve out separate work spaces. If you can

close a door between the two of you, that’s ideal.

• Try to give each other space during the day. If you can, limit your verbal communication. Try texting instead.

• It’s normal to need alone time. Be creative about how you can carve out that time. For example, maybe you can trade off taking the morning shift with the children so you give each other the chance to lie in bed alone for a few precious moments.

• Be creative with date nights. Sticking to (or starting) a date night tradition can bring some much-needed joy and anticipation into your relationship. Try visiting a museum online, reading a book to each other or cooking an elaborate meal together.

• Practice appreciation and gratitude

These next few weeks and months are going to be a challenge for everyone. None of

us are going to be perfect partners. Do your best and thank each other for being

willing to make an effort. Tell your partner: “I see all the work you’ve been doing.

Thank you.” As challenging as everything is at this time, there’s also a lot to be

grateful for. Try to share a few things you’re grateful for every few days. The more

gratitude you express, the more often you’ll find yourself noticing little moments to

appreciate. And we could all use more of those now.

To add to this already heavy list of worries, many of us aren’t used to spending so much time at home every day with our partner, even when a crisis isn’t in the mix.

• Carve Out Alone Time

Couples thrive when there’s a healthy balance between time spent together and time spent

apart. However, due to the COVID-19 lock down, creating separate spaces is now more

difficult than ever. Still, it’s important to physically remove yourself from your partner for an

hour or two each day. Go into your backyard, your child’s bedroom, your home office—

anywhere where you can carve out some alone time. If you live in a studio or loft where there are no real walls, create zones for each other and retreat to your separate corners. No matter your living situation, the essential ingredient is communicating when you need alone time, as this is likely to be different every day. And when your partner requests a similar break, honor it.

• Remember, No One Is Perfect

Has your partner been moodier than usual? On edge? Lethargic? Overly frenetic? In times of prolonged stress or alarm, mood swings are common, and the COVID-19 pandemic is all the more difficult because it’s something we’ve never faced before. We’re all flying blind on this one.
If your partner’s behavior has been unusual, give extra attention to their mood, and remember not to internalize it or read into it. If you’re concerned you’ve somehow triggered them emotionally, simply ask directly and calmly. If they say their mood has nothing to do with you, believe it. Everyone will react to this rapidly shifting landscape in their own unique way, and it’s not your job to jump into your partner’s brain and determine their thoughts. We are all stressed these days and have a responsibility to manage our behaviors, but no one is perfect. Remember that.

Sources:
https://foreverconscious.com/activate-self-healing-ability
https://www.theguardian.com/world/video/2020/mar/18/dealing-with-cabin-fever-during-coronavirus-isolation-video
https://www.crodacoatingsandpolymers.com/en-gb/discovery-zone/self-healing-academy

https://www.humblewarriortherapy.com/blog/cabin-fever-how-to-care-for-your-mental-health

https://www.verywellmind.com/cabin-fever-fear-of-isolation-2671734

https://www.google.com/amp/s/www.nytimes.com/2020/04/03/smarter-living/coronavirus

relationship-advice.amp.html

https://www.forbes.com/sites/erikaboissiere/2020/03/19/covid-19-lock-down-how-to-manage-your-relationships-in-tight-quarters/#70aa91df10b9

Source:

https://www.linkedin.com/pulse/maslows-hierarchy-digital-needs-samir-konnur