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In Moscow and Saint Petersburg, restrictive measures were extended until may 31. This means that we have to stay at home for almost a month, and then --- the unknown. Psychologist, trainer of the Forbes Ontology project Leonid Krol gives some simple but effective tips on how to help yourself survive the remaining weeks of quarantine

Time is strange now. In many ways, this strangeness is created by a lot of unusual small deprivations: we hug our friends less, get less impressions, experience less sensations. It begins to seem that the world around becomes unreal, and speculative worries and concerns seem more material than they are. Here are some recommendations on how to reduce this effect and "ground" to feel more stable.

1. Strange, unusual, but comfortable actions

Walk on the grass (even in the city) barefoot. Touch the tree and stand near it. Bend down to the blooming flower (involuntarily bow, but most importantly-smell). Walk slowly, then quickly.

What it gives: we switch our attention to simple specifics, behave a little "like children" --- we return to the knowledge of the material world and renew our channels of perception.

2. Recognize the background alarm

It is there, even if it is hidden in the air. Even if we don't worry ourselves, someone else's background anxiety also affects us. Let's try to "catch" it. How do we breathe? How tired are we? What specific little things are we afraid of every day?

What it gives: you can become trackers of anxiety and learn how to regulate it: deliberately increase it a little, and then "turn the wheel" and reduce it.

3. Watch yourself

Sometimes, but in detail. Imagine yourself as a map of the area. Pay attention not only to the body, but also to the feelings, instant States. How exactly are you happy, how afraid, how sad? What exactly happens to you?

What does it give questioner: we ourselves, our body, and our feelings are our home. When we are aware of our feelings and emotions, we move around our house, make a revision of our "riches", and this gives us peace and awareness. Our reactions and feelings are no longer a surprise to us. Quarantine should not become an isolation from your own feelings.

4. More imagination

Many of us are used to consuming books, movies and impressions, but now it's time to learn not only to use the virtual world, to absorb it, but also to actively create. First of all, we do this for ourselves, but a little for others: we joke with friends, tell children stories,draw something or sing.

What it gives: creativity is the best way to move from being passive and obedient to feeling in control of what is happening. In any form or form, it gives great satisfaction and relieves anxiety.

5. Allow yourself small gifts

Piecing, tasting, trying the unusual. Watch "unnecessary and unimportant", pamper yourself, give yourself indulgences, get distracted and have fun. This is not the time to tighten the screws and treat yourself with all rigor. Let's give the brain some "quick available pleasures": it will only benefit it now.

What it gives: now many people feel that they want to take something away from them (freedom, health, work, the ability to travel). Therefore, it makes sense to "add to yourself" --- this will reduce the anxiety, you will noticeably "let go".

6. To break the boundaries of

Maybe we should do something different than"normal". Divide the usual large chunks of work into small sections. Watch a movie for five minutes, read two pages, flip and browse. Interrupt. Put things in unusual places, act at unusual times.

What it gives: violation of the established correctness and sequence-helps to think differently, develops other neural pathways. The brain is busy orienting and ceases to drive around the usual unnoticed negative feelings.

7. World

Maybe our picture of the world is not the only one. Why not admit it --- and explore other possible patterns? We will include new horizons, borders, ways to see and live.

What it gives: the ability to go beyond your point of view, the ability to make decisions more flexibly, to look from different positions and angles, to see things that we will never notice until we get out of our own paradigm.

8. With a microscope around the house

Imagine that you are an old Japanese poet or artist, and pay attention to unexpected little things and details. Many of them will seem surprisingly beautiful to you. A butterfly? Drops of rain? Steam from the spout of the kettle? Look for background details in and around the house, wherever you are now. A small world can be as colorful and exciting as a large one. It is a little childish feeling-to explore the surrounding with surprise, to look closely, to find new details.

What it gives: if you enter fully enough, it can partially replace travel, make up for the lack of impressions, and gradually you begin to feel grateful for just living. Background details come to life and help you move on.

9. The experience of uncertainty

The rational, predictable world has retreated. Now, in place of precise knowledge, we have in many places ignorance, uncertainty. Don't try to make up for it with plans and an iron will. It is better to recognize the uncertainty and stay in it, to feel it as if you are swimming in a fog.

What it gives: in fact, this is the only long-term, existential way to deal with anxiety. Those who manage to feel comfortable inside uncertainty will never want to return to the exhausting everyday life of all-encompassing planning and control without pauses. This is a much more eco-friendly and effective life credo.

10. To change the schedule

More freedom and less predictability. Instead of busy plans --- milestones: no one canceled appointments, but it is better to plan pauses and rest times. Sometimes we can make plans not in advance, but according to the situation, get up not on the alarm clock, but knowingly at different times.

What it gives: freedom to deal with time, the ability to flexibly change activities, better understand your desires and set priorities. The less "iron", the more we are aware of where we are going and what steps are leading us.

11. To plan spontaneously

Imagine that we are in a space where there is chaos, there is an old (already dead) order, and there is something new that we do not yet suspect. It is like spring: last year's grass, through which new greenery breaks, a piercing wind and a gentle sun. Let's try to trust our gut and intuition more: ready-made developments will be useful here, but here we will act completely differently, in a new way. We will walk along the path, where you can then walk smoothly, then step from stone to stone.

What does it give : new principles for organizing the future, in which intuition (the use of quick, unconscious experience) plays a more important role than before.

12. Existential-near

Yes, death, melancholy, doom, madness, and other "big things of life" do exist and can happen here and now. It's a blessing to be able to remember them before they consume you. No wonder the old philosophers advised to keep them constantly on the horizon of vision.

What it gives: this vision allows you to plan not only tactical (sometimes posing as a strategy). Standing on the edge, you appreciate more the plain, the forest, your small garden, and even a pot with a flower on the window. The good old predictable world will come back, but this experience will stay with you and nourish you.

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