Mental Health in a Pandemic State

In response to the COVID -19 global pandemic, India and innumerable other nations around the globe are in a complete/ partial lockdown. In addition to the fear of contracting the infection, the anguish of obtaining food, medications, hand sanitizers we now also face the testing circumstances of home reclusion with a somber cloud of uncertainties.

The emotional impact of being locked down, and the weight of the resulting loneliness generate waves of fear and take a toll on both our mental and physical well being as we practice the only solution to Covid-19 that currently exists, i.e. the preventive measures : Social distancing, quarantine and isolation.


We are creatures of habit and creatures of connection. According to a meta-analysis co-authored by Julianne Holt-Lunstad, PhD, a professor of psychology and neuroscience at Brigham Young University, lack of social connection heightens health risks by as much as smoking 15 cigarettes a day or having alcohol use disorder. She’s also found that loneliness and social isolation are twice as harmful to physical and mental health as obesity (APA). A huge spike in anxiety levels and depression is observed while staying at home more than usual, idle and alone with our thoughts; accompanied by feelings of loneliness or hopelessness. 

WHAT TO EXPECT: REACTIONS ( via : https://www.samhsa.gov/)

Every type of adverse situation, particularly in the health field, entails uncertainties and ambiguities. Everyone reacts differently to stressful situations such as an infectious disease outbreak that requires social distancing, quarantine, or isolation and it is important to analyse its emotional impact. People may feel: 

1. Loneliness associated with feeling cut off from the world and from loved ones 
2. Anger if you think you were exposed to the disease because of others’ negligence 
3. Boredom and frustration 
4. A desire to use alcohol or drugs to cope 
5.  Symptoms of depression, such as feelings of hopelessness, changes in appetite/sleeping pattern
6.  Anxiety, worry, or fear related to: 
• Your own health status or of others whom you may have exposed to the disease  
• Monitoring yourself, or being monitored by others
• Potential loss of income and job security 
• The challenges of securing things you need, such as groceries
• Uncertainty about the future or frustration about how long you will need to remain in this situation

Now, more than ever, it’s so important to be mindful of our mental health and take care of our wellness. There are plenty of ideas and apps going around to help us cope with the situation, and here are some I'd like to share: 

CONNECT and RECONNECT

Connectivity is known to be an effective coping mechanism. Keep in touch digitally. Now is the time to drop a text to that friend you haven't seen in a while. Use any means comfortable, video chat or text or calls. If you're worried you'll run of things to talk about make plans to watch a movie (Try out Netflix party if you haven't already, and how about Houseparty? Also, Parasite is now available on Prime, it's a good watch 10/10 recommend.) or read a book and discuss about it. You might not have physical copies of books from reading list, so you can try this app called AnyBooks which has a lot of popular reads for free.

Connect to others in similar situations and seek family/peer support. It is important to remember you aren't alone in this.

MAKE A PLAN

Feeling listless or idle? Or are you too relaxed now that you have all this time? To all of us sick of our usual routine this might be a chance to do things differently.

Start a hobby or pick up an old one. Various platforms like JSTOR have made resources free and accessible to all, while others are offering great discounts, in addition to the plethora of free material on the internet.

Write down all those things you couldn't do and let's geddit. (sorry couldn't resist the BTS reference there)

STAY ACTIVE

Build physical activity into your daily routine. Yes, even cleaning your home or sitting less counts. Go help your mom.
Exercising at home can be simple and there are options for most ages and abilities. You can find videos that will take you through yoga, HIIT, toning, strength training and more with very minimal equipment on various platforms including youtube channels like Fitness Blender. I also enjoy dance workouts by Fitness Marshall, and they have both easy and hard versions to choose from.

CLEAR OUT

Sort through your possessions and put them away tidily.
You could also have a digital clear out. Delete any old files and apps you don’t use, upgrade your software, update all your passwords or clear out your inboxes.

GET SOME SUN 

Think about how you can bring nature to your home. Get some fresh air on the balcony or the rooftop, same for sunlight. It can improve your mood, reduce stress and hence make you feel more relaxed.

Open the windows because with the world at a halt you can actually hear the chirping of birds and nature's singsong at your own home! Rare times, my friend.  

RELAX

Remember not to overwhelm yourself. You deserve a break and this period of rest. Giving yourself time to rewind and re-energise is as productive as learning a new skill.
Create a safe space for yourself at home and respect each other's boundaries and space.

Find ways to comfort yourself if you're feeling anxious. For example, there are games and puzzles you can use to distract yourself, and breathing exercises which can help you cope and feel more in control. ( more on mind.org.uk ). 
If you're just getting started with meditation Guided mediation can help.

The present situation of a nation-wide lockdown has certainly taken a toll on both our mental and physical well being. But things WILL get better. Stay strong, stay indoors and stay safe.

xDRx