5 ways to survive being quarantined with your partner, according to a couple’s therapist by Amy Morin

lesbian couple in kitchen
Use it as a chance to get closer. 
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  • Amy Morin is a psychotherapist, licensed clinical social worker, mental strength coach, and international bestselling author.
  • As a therapist, Morin has counseled many couples through challenging experiences in their relationships.
  • With the spread of the coronavirus, there’s a growing chance that you and your partner may be required to work from home.
  • This increase of close quarters may be welcoming for some couples, and stressful for others — here’s 5 ways to handle the situation.
  • Visit Business Insider’s homepage for more stories.

Being confined to a small space together can be quite stressful for any couple. But add in the stress of the outbreak of a potentially life-threatening illness, and you might find even further trouble tolerating one another.

Fortunately, there are some ways to help one another get through quarantine. Here’s what you can do to ensure that your relationship survives being confined in a small room together:

Help each other deal with the emotional rollercoaster

divorce angry frustrated couple
Emotions will come in waves. 
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From anger to fear, the quarantine will likely stir up a lot of emotion. And you might experience these emotions coming in waves.

You may find yourselves laughing one minute and crying just a short time later. And of course, you’re likely to be bored and frustrated in between. This is all normal when faced with such a highly stressful and unfamiliar situation as quarantine. There’s little known about what to expect, what might happen, or when you will be able to leave.

Help one another ride this emotional rollercoaster. Rather than minimize your partner’s feelings by saying, “Oh there’s nothing to be scared about,” say things like, “I know this is a scary situation.” Just knowing that you’re listening can provide a big sense of relief for your partner.

Focus on being kind and respectful

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Remember why you care about your partner. 
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Any stressful situation can cause you to grow a bit irritable and snarky with one another. But under normal circumstances, you can walk away and take a break. Obviously, you can’t do that when you’re quarantined in the same room.

Make it a goal to treat your partner with kindness — even when you don’t feel like it. Apologize when you are unkind, and forgive your partner for being rude at times as well.

Keep in mind that even though there aren’t a lot of things you can control when you’re quarantined, one thing you can control is how you treat one another. So make it a goal to remain kind and respectful despite feeling stressed out.

Practice healthy coping skills

Gay couple same sex dating flirting
Use simple ways to manage your stress. 
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When you’re quarantined, you won’t have access to many of the coping skills you’ve likely grown accustomed to in managing distress — like walking around the neighborhood or going for a drive to listen to music. Consequently, you might find yourself feeling a bit helpless when it comes to managing your mood.

Fortunately, there are some simple coping strategies you can turn to even when you’re quarantined. Meditation, yoga, breathing exercises, drawing, listening to music, reading a book, or just pacing around the room might decrease your stress and help you feel better.

Work on managing your emotions so you can be the best partner you are able to under the circumstances. Talk about the skills that are working for you, and offer to assist your partner

READ MORE HERE:  https://www.businessinsider.com/5-ways-to-survive-if-you-are-quarantined-with-partner-2020-3?r=DE&IR=T#help-each-other-deal-with-the-emotional-rollercoaster-1

Watch “40 Days Of Kundalini Yoga: Cult Or Powerful Practice?” on YouTube

Embracing the Power of Mantras & How to Use Them | Zenned Out By Eryn Johnson

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Mantras can be any thought, goal, idea, or vibration that speaks to you. But above all, they are sound. They connect you to the universe, because sound echoes everything in the universe.

This sound is incredibly powerful. Ancient texts have stated that the divine, or God, originally manifested as the sound of Aum.

THE POWER OF MANTRAS

Why are mantras so powerful?

They help you focus and calm the fluctuations of your mind, purify your chakras, heal your soul, change negative thought patterns, release stored tension, and dig deeper within yourself.

They are about becoming. Mantras help you become that which you wish to see. The more you repeat them, the more powerful they are.

Woman meditating in a peaceful setting.

HOW TO USE MANTRAS

The great thing about mantras is how easy they are to use! Simply chant them out loud to harness the power of sound, or chant them silently in your mind. No props or tools required other than the breath and the mind.

Mantras are a beautiful way to set an intention at the beginning of your yoga practice, infusing it with more meaning. Closing your yoga practice with mantra is a powerful

READ MORE HERE:

https://zennedout.com/embracing-the-power-of-mantras-how-to-use-them/

Breathe Easy—These Yoga Poses Were Made for Relieving Lower Back Pain by CHRISTIE CALUCCHIA

Yoga is so much more than a wellness trend. While the ancient practice is often touted as a strengthening workout for those with an affinity for Lululemon gear, it boasts more than just the ability to tone your arms and core. Yoga offers both physical and emotional benefits and no one understands this more than the founder of Thyroid Yoga Fern Olivia and Los Angeles-based instructor Nicolette Ficchi.

Take lower back pain, for example. According to Olivia, discomfort in this area can be related to everything from insecurity to anger. Additionally, daily routines like sitting at a desk all day or being stuck in the car during long commutes can contribute to back problems, Ficchi points out. Because yoga tackles both emotional and physical factors, the practice can be used to alleviate lower back pain.

“Yoga can be very beneficial for the lower back because it will help to stretch and strengthen the muscles that support the back and spine,” Ficchi explains. Not only can doing yoga help to ease lower back pain, but it can also help to prevent injuries in the future, she adds. This is done through a variety of specific poses that work to release tension in the lower back while strengthening muscles that support the spine, like your abs.

Of course, yoga is like any other workout routine in many ways and you shouldn’t jump into a new practice with the hopes of curing pain without first consulting your doctor and taking necessary precautions. Ficchi advises easing into new movements and listening to your body during the process in order to avoid injury. “If something feels ‘off’ in your body, stop doing it and utilize modifications as opposed to just jerking your body into a shape you think it needs to be in,” Ficchi says. You can also use props like blocks, straps, blankets, and bolsters to help you transition into new postures.

If you’re ready to try yoga for lower back pain, start out with this flow designed by Ficchi to target your back and help soothe pain while strengthening important muscles. Here’s how to get into each pose and exactly how it will benefit your back.

Cow Pose

Cow Pose

JUSTIN COOK
  1. Come into a tabletop position on hands and knees with the wrists stacked under the shoulders and the knees stacked under the hips.
  2. Inhale and press your chest forward as your head looks up and spread your sit bones apart.
  3. Make sure to keep the core engaged and to not “dump” into the lower back, which may cause pain.

Cat Pose

Cat Pose

JUSTIN COOK
  1. From cow pose, exhale and press the earth away from you.
  2. Allow the head to come into the chest and round out the spine, coming into a dome shape.

The Benefits: The movement between cat and cow pose is known as spinal flexion. This frees up the spine to release tension in the back, Ficchi explains.

Downward Facing Dog

Downward Facing Dog

JUSTIN COOK
  1. Begin in a plank position to measure the correct distance for your body.
  2. Pressing down evenly through each finger, lift the hips to this sky.
  3. Keep the heels lifted and leave a slight bend in the knees, especially if your hamstrings are tight.
  4. If the shoulders are tight, turn the hands out.

The Benefits: “When the heels are lifted and knees are bent, this allows for the torso to move towards the thighs, articulating the natural curve of the lower spine,” says Ficchi.

Forward Fold

Forward Fold

JUSTIN COOK
  1. Make sure your feet are hips distance apart.
  2. With bent knees, hinge at the waist and maintain length in the front body.
  3. Allow the head to hang and weight to shift to the fronts of the feet.

The Benefits: “This cooling posture allows for stability in the lower back while stretching the

READ MORE HERE:  https://www.mydomaine.com/yoga-for-lower-back