Have a positive goal to work towards and keep in contact with people
Surviving and thriving when in self-isolation is all about objectives, writes solo round-theworld sailor Pip Hare
Stay connected
It is important to remember that when you are in physical isolation you do not have to be emotionally isolated – there is a huge difference between being lonely and being alone. Even when
I am in the middle of an ocean, thousands of miles from land, I know there are people thinking of me.
We live in a connected world, so there are multiple ways to keep in contact. Placing a structure around your communications can be positive; prearrange times to make calls, use online networking facilities to speak with more than one person at a time, turn off social media if it becomes too distracting. Do not underestimate how valuable your news and chat is to other people and do not be afraid to speak out if you are feeling lonely.
Set short, medium and long-term objectives
Objectives are really important. In the short term they give focus to the everyday and long-term goals give a positive view beyond difficult situations. I use short-term objectives to define what must be done in a 24-hour period: a list of routine tasks, essential tasks and “nice to do” items.
Do not feel guilty about relaxing and relish in ticking items off your list.
Mid-term objectives when I am sailing are governed largely by the weather and this is a force I cannot control. In navigational terms these objectives keep me sailing safe and fast, but they can also create milestones to aim for and look forward to. The mid-term objectives can bring perspective to the difficult times. Long-term objectives are key to everything I do and I have always found it important to have a positive goal to work towards.
Establish a routine
When the everyday routine is removed it is important to create your own structure. Build each day around your short-term objectives. Create a list and keep to a timetable using alarms. If facing a particularly large or difficult task then break it into chunks and reward yourself with a cup of tea, or some downtime. I try to vary my routine, making sure each activity is long enough to make a difference but short enough to be achievable. Downtime is important but needs to be managed. I minimise watching movies or box sets as they can be addictive. Instead, I listen to music and spend time outside watching the world.
Exercise
Include movement and exercise in your daily routine. When I am racing I get a huge amount of physical exercise through managing the boat itself, however there can be long periods when little needs to be changed. Then, there are plenty of exercises that can be done in confined spaces, for 10 minutes at a time. If you are able to go for a walk then schedule one at least once a day.
Reintegrate gently back into the wider world
It can be surprisingly difficult readapting to our crazy, full-on world, having spent time in a more solitary existence. At the end of a period of self-isolation, reintegrate yourself gently back into the world.
Pip Hare is a professional sailor who specialises in single-handed ocean racing. On Nov 8 she will start her attempt to become just the 10th British sailor to complete the Vendee Globe Race. Visit www.piphareoceanracing.com