The current pandemic Covid-19 has impacted human beings physically and psychologically. Besides the fear of the unknown Coronavirus, the attending consequences like isolation, quarantine, loss of job, demise of loved ones, etc have severely affected people from all walks of life.
With the resurgence of Covid-19 and the consequent lockdowns and curfews, there is a need to meet tthese mental challenges which can be stressful, overwhelming and can trigger extreme emotional responses.
In a media report, Dr. Nand Kumar, Professor of Psychiatry at All India Institute of Medical Science observed: “There is definitely an increase in the number of patients as we are getting many more requests for tele consultation. Most patients worry about contracting Covid-19. One of the problems I have noticed among people is low grade fatigue and uncertainty about life. This does not qualify for any mental illness but certainly a major mental health issue.”
Here are some healthy ways to deal with the psychological fallout of Covid-19.
Go slow on news
It is imperative to take break from watching, reading, or listening to news stories, including those on social media. Hearing about the pandemic constantly can be upsetting.
Research suggests that watching or scrolling through the media makes one even more anxious. According to the research by UC Irvine’s Roxy Silver, Ph.D and others, excess news and visual images about a traumatic event can create symptoms of post-traumatic stress disorder and poor health years later.
Consider limiting news to just a couple times a day and disconnect from phone, TV, and computer screens for a while.
Avoid reading about Covid-19 before bedtime. Do not forward alarming headlines to friends and family. Neither get panicky nor create panic!
Tap into trusted source of information
While avoiding sensational news, it is vital to know what is happening. Get access to the “right information” which can be trusted. For example, when it comes to health or vaccination updates, log on to Health Ministry or other Government or World Health Organisation websites instead of believing on other sources.
Understand history
Infectious diseases have been a part of human history. In the last five decades the world has witnessed several national and global pandemics like tuberculosis, SARS, Ebola, HIV, hepatitis, measles, to name a few. The pattern has always been the same — Initially, scepticism, followed by attention, then panic, and then reality, and finally return to normality. Keep reminding yourself about this.
Indulge in enjoyable habits
We all have activities and hobbies which we enjoy and which gives us pleasure. When isolated we can make time and effort to do them and have fun. One could read or catch up with books one wanted to or listen to music or take up a hobby or learn a new language. Effort must be made to engage in activities involving others, to cheer up self and them, like playing cards or chess. Enjoying is a key strategy to stay mentally healthy.
Healthy routines
We are all creatures of habit. For instance, we wake up at a certain time, get ready for the day’s activities in a particular way till we sleep. Even though we may not be able to do some usual activities, one must stick to what is possible, like taking care of one’s body, maintain hygiene, etc.
Routines strongly affect emotional health. They not only get us organised, but give a sense of achievement and accomplishment. While some routines involve self, some are connected to others like family mealtimes etc. Stick to them to give a sense of fulfillment.
Get organised
A great stress buster is getting organised. In case one is worried about something, get working! Make a plan and write down what to buy, from where, what quantity, etc and get doing it. Tick off when a deed is done. You can help others too to get organised and bring down their stress levels.
Stay connected
Lockdowns and isolation necessitate modification of how to stay connected. For example, use Skype or FaceTime instead of face-to-face visits. Use online forums and chat groups or calling people to stay engaged with family members and loved ones. We all appreciate engaging with others and this reduces stress.
Work from home routine
Work always tends to bring down tensions but also may lead to them. So balance your professional and personal life well.
Working from home brings its own challenges like having a small house or small children at home. To stay focused and productive, confine your workspace to a specific clear area in your home so your job doesn’t intrude on your personal needs. Keep using this space regularly to work.
One must end the workday with clear boundaries. Stick to clear work hours and keep away the electronic devices and work tools after the day’s work.
Thought balancing
The raging pandemic will lead to brooding and pessimistic thoughts as to how will one cope if affected. Or what will I do if my family gets it, etc. While remembering that what we think may not be true or helpful, negative thoughts stops us from doing what we are. Hence, whenever confronted with pessimism, challenge it and balance it will realistic ones!
It is important to recognise the symptoms of stress due to Covid-19 or lockdown. These include feeling of fear, anger, sadness, worry, numbness, or frustration; changes in appetite, energy, desires, and interests; difficulty concentrating and making decisions; difficulty sleeping or nightmares; physical reactions, such as headaches, body pains, stomach problems, and skin rashes or worsening of chronic health problems. One needs to make a deliberate and affirmative effort to overcome them.
