Many people don't like being alone at home. You can be agitated by strange noises or noises when no one else is home. Luckily, there are a few tricks to keeping yourself calm when you're home alone.
Step
Method 1 of 3: Keeping Yourself Busy When Alone
Step 1. Divert your attention with a fun activity
If you're nervous about being home alone, the best way to deal with it is to get busy. Instead of seeing it as a burden, think of it as an opportunity to have fun at home. Do activities you enjoy without worrying about disturbing others.
- Look back at the entertainment devices you have. You can watch anything on television or play any game on your computer.
- If you like playing music out loud, now is the time to enjoy it!
- Think of a solitary activity that you enjoy. Maybe, usually your house is too noisy to read a book. You can take advantage of this temporary calm and peace to read as many books as you can.
Step 2. Call friends or family
If you're feeling restless, call someone. You'll feel like you're not alone if you can chat with someone. Find friends or family to call if you're afraid to be alone at home.
- Maybe you can tell the person concerned that you'll call them when you're scared. That way, you won't make a sudden call.
- Try calling someone you haven't contacted in a long time. If you haven't talked to grandma in a long time, now is the time to see each other.
- If you don't like chatting on the phone, make a video call. You can use a program like Skype or WhatsApp to do this.
Step 3. Do productive activities
If you have homework to do, focus your energy on it to distract yourself. Look for work that can be done. Instead of feeling restless from being alone at home, shift your energy to getting things done.
- If you have unfinished homework or school or office work, this is a great opportunity to do it. A quiet home allows you to concentrate more.
- You can also clean the house. If there are dirty dishes that are still lying around, wash them to help cool down.
Step 4. Exercise
Exercise can occupy the mind and reduce stress. Try moving if being alone at home makes you restless.
- Use exercise equipment at home, such as a treadmill, if you have one. You can also do push-ups, sit-ups, or run up and down stairs.
- If you're out of breath, take a break. Don't push yourself too hard, especially if you're home alone.
Method 2 of 3: Calming Yourself From Something That Scares You
Step 1. Know that your brain is making things up
A person's mind tends to wander when he is nervous. If, say, you hear a strange sound, your mind may immediately imagine the worst. Remember, your brain tends to make things up when you're nervous. Try to find out what's on your mind and control distracting thoughts.
- Your brain can believe a lot of irrational things when it's agitated. Most likely everything is not true. If you start to feel restless, say "My brain is making up" to yourself.
- Many people are nervous about unfamiliar sounds when alone at home. When you hear a strange sound, look for a logical explanation instead of assuming a burglar has entered the house. For example, think "my mind says it's a burglar, but I've locked all the doors of the house. Maybe it was just a cat running around."
Step 2. Question pessimistic thoughts
You have to question all thoughts that seem irrational when alone at home. When you start to freak out from thinking about a bad scenario, stop and ask yourself, "Actually, what's the worst thing that could have happened here?"
- For example, you may be more restless when it gets dark. You may be thinking, “I was so scared I could have a heart attack.”
- Stop and question those thoughts. Ask yourself, “Am I really going to have a heart attack? What's the worst thing that could happen?"
- The truth is, you can't have a heart attack just because you're nervous. Say, “The worst thing that can happen is that I feel stressed for a few hours. Feeling scared sucks, but it won't harm me" to myself.
Step 3. Practice deep breathing
Just breathing can help release tension and bring you back to reality. If you're starting to feel restless at home alone, take a few simple deep breathing steps to calm yourself and bring your mind back to the present.
- Inhale through your nose. Be sure to direct your breath in a way that raises your diaphragm while holding your chest still. Hold your breath and count to four.
- Exhale through your mouth. Try exhaling for seven seconds.
- Repeat deep breathing several times. You will feel much calmer.
Step 4. Imagine a calming scenario
Your imagination can run wild when you are restless. Instead of letting yourself freak out, distract yourself. Imagine yourself in a fun scenario when your mind starts to get agitated.
- When you start to feel restless, relax your mind. Imagine yourself in a place where you can relax.
- For example, imagine yourself at the beach. Use your five senses. What's the view like? What have you heard? How does it feel? Close your eyes and imagine until you feel calm.
Method 3 of 3: Helping Yourself Feel More Secure
Step 1. Tell the neighbors that you will be home alone
You will feel more at ease if another trusted person knows that you are home alone. That way, you have a place to ask for help when there is an emergency.
- You can tell your neighbors in person that you will be home alone. Ask politely if you can ask them for help if you need anything.
- You can also ask your parents for help to let your neighbors know that you will be alone.
Step 2. Lock the doors and windows
If you feel safe and comfortable, you will feel more at ease at home alone. Once left alone, make sure all doors and windows are locked. You won't worry too much about breaking into the house if the house is tightly locked.
Step 3. Know the telephone number for emergency services
You'll be less afraid if you feel better prepared. Make sure you memorize and write down emergency numbers in case you need them. In Indonesia, the mobile emergency number is 112. However, sometimes you may also need to call the police (110) or fire department (113), or the emergency services number where you live.
Step 4. Create a contingency plan
Having a plan will help you feel more secure. Even if it's unlikely to happen, discuss contingency plans with your parents or other householders in case something unexpected happens.
Know who to call and where to hide in the house in case a burglar breaks into it. Do an emergency planning exercise with your family, if it makes you feel better
Tips
- Don't watch movies or play scary games to calm yourself down. Second, it will only make your anxiety worse.
- If you're feeling restless or scared, try texting a friend or family member to calm down.
- Install alarms and motion sensors in the home, to help increase home security.
- Try wearing earplugs to ward off sounds that scare you.
- If you have a pet, pet it to calm it down.
