by Dr Marta Dżoga, Head of Wellbeing Team, Akademeia High School

Learning from home can be challenging – how to keep calm, how to motivate yourself, how not to go crazy without going out. Below you will find the second part of useful tips. The first text is available here.

Quarantine means that you spend much more time than before with your parents and siblings. I promise, it’s demanding in every case! It is worth creating an “internal contract” with your family members.

• Think about your needs, what is good for you, and what disturbs you.
• Ask your parents for 20-30 minutes conversation to discuss your needs. Set a time convenient for everyone.

• Be prepared for that conversation – a list in your head or on a piece of paper could help you be precise and stay calm. Prepare arguments if possible: e.g. “I need a limit of my home duties this week because I have a difficult essay to write”, “I would like to use a room other than mine, when I have online lessons, because it is difficult for me to focus in mine”, “I need nobody to enter my room when the door is closed”.

Remember: every conversation with your parents and spending quality time together is an investment in your good relations. It gives you a better chance of getting along with them during quarantine.

You can be frustrated. You may have a sense of assault on your fundamental rights and restrictions on freedom. It’s natural to feel angry, stress, anxiety and worry during the outbreak of coronavirus disease. If you:

• are feeling overwhelmed with emotions like sadness, depression, or anxiety;
• have difficulty concentrating;
• difficulty in falling asleep or nightmares,
• physical reactions such as headaches, body pains, stomach problems

please do not hesitate to contact the Wellbeing Team: Marta Dżoga, Sylwia Bartela or Ewa Petrushak via e-mail.

Understand the situation and the rationale for all of us to stay at home.

When you feel that you are missing information, you may become more nervous and uncertain. Watch, read, or listen to the news. But be aware that there may be rumours and fake news, especially on social media. Check your sources!

Take breaks from reading, listening to or watching news stories. Hearing about the pandemic repeatedly can be upsetting. Ignore unhelpful thoughts which usually include excessive worrying.