Quarantine and athletes
There are many of us bike fans that we have seen how the big ones were canceled one after another cycling tests which we were preparing for. And suddenly, locked at home and without the possibility of going out to enjoy this outdoor sport, it's easy to feel how we lose part of the motivation to train. And not only that, but the break obviously affects our mood.
“We live in a society that is used to being constantly on the move. Thats why he confine ourselves at home without a clear departure date generates us anguish and psychological discomfort. "It's normal," he explains. Meritxel Bellatriu, Specialist sports psychology and regular contributor to the magazine Mountain bikers.
Distress, irritability, anxiety, sadness, pessimism…We can all feel some of these things during these days of uncertainty, and we should not feel guilty about it, but we should not let ourselves be carried away by negative thoughts either.
1 Set a routine
What needs to be done, according to this sports psychologist, is create routines that help us adapt to this situation as soon as possible. This way, we will make it more bearable and avoid suffering more than necessary. “Define that daily routine "It can help us not fall into despair, discouragement or constant fear," he clarifies.
For this, Bellatriu provides some basic advice that should be remembered: don't stay in your pajamas all day, get active in the morning with a good shower and dress as if you were going out.
If you work from home, establish a fixed work schedule.
And during the rest of the day that you don't work, try include everything that you think can bring you well-being in a way adapted to the reality of this moment.
“For example, if you like to go out on a bike, set aside training time with daily roller. Many trainers and physical trainers are providing recommendations or exercise routines these days that may be useful,” he exemplifies.
2 Set realistic goals
but some we do not have roller and others despair pedaling in front of a screen in a closed room. The feeling, it is clear, is not the same.
“The elite cyclist needs to train and has already internalized the roller as a work tool. For others, it is clear that the experience is not as rewarding because For many, cycling is a way to disconnect from the routine and it has a clear leisure component: we use it to socialize, discover new places…” and there is no doubt that all of this, at home, is difficult to do. Then what do we do?.
“The fact of having a goal helps us motivate ourselves so we should set it.” realistic short and medium term objectives. As if we were in another preseason.”
But above all, Meritxell emphasizes, we must remember that the situation is not indefinite: “yes, the current situation requires us to stay at home but we can motivate ourselves by doing something different or differentiated on a day-to-day basis.”
3 Differentiate spaces and schedules
Bellatriu also gives a lot of importance to spaces. Consider that the most difficult thing, being at home, is differentiate scenarios. Therefore, he insists that we must organize the day in different rooms or corners of the house. Clearly distinguishing the corner we use to work, the one we use to rest or the one we establish, for example, to interact with friends and family via video conference.
Advice that becomes even more relevant in the case of people who are going through quarantine without working, whether due to an ERTE in your company or for any other reason. In these situations, and with so much free time, it can be difficult find a motivation To do the things. Therefore, he insists, “Making a schedule is vital”. "One has to create a diversified and adapted routine to the current situation. “Set a time to get up and do each activity.”
4 Moments for yourself
On the other hand, if we are Family, it is also advisable to set a time for do things on an individual level. Take turns as a couple taking care of the children, create those individual spaces and moments within the home and, above all, work on empathy and assertiveness: If we need to be alone at some point, understand that the other person needs it too.
Many times, It is the lack of diversity that makes us obsessed. That's why, he insists, you have to sit down and make a schedule and stick to it like a soldier: “It is the sloppiness that is not going well for us.”
Tip: Avoid the soverinformation
At the moment, these first days of quarantine, many jokes have circulated through social networks. A lot of de-dramatization that is still a defense mechanism to cope with the situation. But, deep down, those jokes that we share on our WhatsApp groups do nothing but keep us thinking about the same thing all day. Neither overinformation nor hyperconnection are going to help us to cope better with this situation. Therefore, this sports psychologist leaves us some final advice:
- Be well informed but avoid information overload. Use official information channels, avoiding unverified media. At this time there is an overload of information through different channels (networks, Whatsapp, etc.). Filter the information you receive.
Also avoid being permanently connected, you will not be more informed, your sense of danger will increase and you will feel more distressed.
If you have children or dependent children, inform them properly. and in a manner appropriate to their age. If you talk to them about it, they will be able to freely raise their questions and concerns. Show them that they can talk about it and that you will be there to explain whatever they need.
Avoid lies, children have a greater capacity for adaptation than we sometimes imagine. Talking about it will help reduce their fear and concern. - Look for distractions and diversify. Limit the time you are connected to information and technology. Accept that there is a part of the situation that is out of your control.
The decisions you make are in your hands as challenges arise. Actually it's business as usual. What is under our control is the present, not the future.
Search diversify your time with different activities that are not through a screen. The manual activities and sports They are good options. Is time to be creative and get away from the boredom that we are sometimes subjected to in our daily lives. - Positive coping. Staying calm and implementing all those strategies that help you face the moment in a positive way is essential.
Avoid catastrophic comments and attitudes. Maintain a constructive attitude: by acting responsibly and in accordance with current recommendations, we are doing good for others and society. STAYING HOME NOW HELPS SAVE LIVES. Take the opportunity to do your part and contribute to the common good.
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