How to cope with staying home (self-isolation)

Written by Rainer Wieser, MSc, BSc (Chiro), DC,FRCC (Dip Sports and Exercise Medicine)

There are the three fundamental questions in life:

A) Where do I come from?
B) Where am I now?
C) Where do I want to get to?

Lets explore this…

A) Where do I come from?

Many of us always compare things with the past and think “when I was young it was so much better” . Was it really?

B) Where am I now?

This is where we are now. The place we can make decisions and plans for the future. This is where we should enjoy our-selves and focus on the moment. “There is only now and now is every where in the world at this moment, however in different time zones”.

C) Where do I want to get to?

The other group of people permanently strive forward for self- fulfilment. I am one of these! Telling ourselves “when-we get there, things will be so much better”? But will they be better? How many times have we reached the so called ‘destination’ and nothing has really changed or happened as we expected?

We get a degree, a new job, a new car and we are still the same person!

So coming back to where we are now. A few years ago a friend of mine told me there is an old Egyptian saying: “The company before the destination”. Multiple research has shown things which make us most happy are social interactions with friends, peers , sports mates etc.

Being happy on the journey is more important than focussing always on the destination. At the present time we are told that not socialising is good and wanted, and that socialising is unwanted and must be restricted through social distancing in order to protect the vulnerable. Now we have created a real dilemma, how can we cope with this situation?

This particular time has taught me to revaluate my value system and what I place value on. What I mean is that I realise more and more that material things are less and less important. It is more the happiness of something that can contribute to my life in the long term. I enjoy my walking dog, spending time with my kids and FaceTime and Zoom meetings with friends and family. The nature, the moment of riding my mountain bike in an unpolluted environment.

I imagine how to prepare for a new journey and I have the time where I can pack my travel bag. The opportunity to what I want to keep from my past and bring in for the future. That is the decision everyone can make now and has to reflect on.

  • Do I need this new phone, new car , watch or other gadget?
  • What creates true lasting value for my future life?

Some people are very lonely and depressed at this current time. My message is don’t give up, there is hope for you!

A few years ago I published an article which measured sub-components of mental toughness also known as resilience. A survey of “mental hardiness” and “mental toughness” in professional male football players | Chiropractic & Manual Therapies |

There are several factors which I want to share with you now, which I hope will help you to get through these difficult times.

Confidence “the feeling or belief that one can have faith in or rely on someone or something”. Don’t listen so much to the media, rather focus on your heart and gut feelings. We are an amazing species with enormous senses which allow us to make instant decisions.

Commitment “the state or quality of being dedicated to a cause, activity, etc.” Now you have the time to find your cause! Most of the time we are or believe that we are too busy. Now we have the so called ‘me-time’ and the chance to make the most of it!

Control “the power to influence or direct people’s behaviour or the course of events.” At the present time that is a very important one. Especially, the control over your own thoughts. A lot of people worry about things which are out of there control. Try to focus on the things within your control. Your bio- psycho social well-being, exercise and maybe what you will enjoy food wise. Always remember there are some people out there who are facing a much tougher situation. The picture shows you that you have ultimate control over your physical, mental, emotional and spiritual well-being.

you have ultimate control over your physical, mental, emotional and spiritual well-being.

Self -belief “confidence in oneself and one’s ability. We all have proud moments in our life, focus on these past-times and reflect on self-achievements.

Determination “the quality of being determined; firmness of purpose”. Plan your day and create a certain routine for physical- mental and emotional well-being.

Positive thinking is a mental attitude in which you expect good and favourable results. In other words, positive thinking is the process of creating thoughts that create and transform energy into reality. A positive mind waits for happiness, health and a happy ending in any situation.” That is the key for everything: “there is always a light at the end of the tunnel”, that is what my grandmother used to say to me.

Visualisation “Visualization is a cognitive tool accessing imagination to realize all aspects of an object, action or outcome. In psychological practice, visualization is often used to mentally rehearse an action or bring a patient to a state of relaxation.”

Relaxation is a key strategy at the present time. Maybe, just focus on a few simple breathing exercises 4-7-8 breathing:


Focus on things you like and benefit you and others.

I hope these seven strategies will help you to better cope with the present situation and that you realise that you still have the freedom of choice for the direction you will take.

Appreciate the moment, and work on these traits and remember “every journey starts with the first step” and it is up to you to take it.