MENTAL HEALTH: HOW TO STAY CALM IN A PANDEMIC

Sun, April 05, 2020

During this period of social distancing, with no distractions in the form of outdoor recreation and the seemingly worsening outbreak, our mental health is at stake. It is crucial that we actively work on our psychological well-being. Here are a few general guidelines to get you started:

Stay socially connected while maintaining social distance

Prolonged isolation can be daunting on the nerves. The American Psychological Association says, “Maintaining social networks can foster a sense of normality and provide valuable outlets for sharing feelings and relieving stress.” So reach out to your friends and family via call, text or video call the moment you start to mentally spiral downwards.

Minimise tracking of COVID-19

Learn to differentiate between panic and awareness. Limit your exposure to news and social media updates. If you are using social media apps, try to follow accounts that keep you happy and entertained.

Focus on the Facts and Keep Perspective

Get information only from legitimate and credible sources. Do not rely on fearmongering WhatsApp forwards and Facebook posts for awareness and always fact-check the information you are passing on to others. Learn to read data and figures. Yes, Covid-19 is highly communicable, but statistics show that most people who contract it will only experience mild symptoms.

Exercise

It releases endorphins — neurotransmitters known to be mood elevators — and reduces levels of stress hormones. Mental relaxation techniques such as breathing exercises, meditation and progressive muscular relaxation greatly alleviate psychological tension. The best part about these techniques is that they can be easily done at home, so incorporate them in your daily regime.

Set a Routine

Structure and organise your day. Keep a schedule where you plan activities for the entire day. Binge-watching shows on Netflix and YouTube the entire day will eventually make you stir-crazy and eat up whole chunks of your days. Pace yourself — set aside a couple of hours exclusively for each task, but remember to switch activities throughout the day to prevent monotony.

Build Your Resume

Websites like MIT OpenCourseWare, Stanford Online, Coursera and many others are offering reputable, free online courses on a wide range of subjects, ranging from robotics to nutrition. Some of these university courses even offer college/university credits.

Invest in Tangible Activities That You Can Continue After This Situation Subsides

You know that book you always wanted to write or that masterpiece you always wanted to paint but never had the time for? Now is the ideal time to work on that. After all, you have nowhere to be!

Learn a New Hobby or Skill

Utilise this idle time for your own benefit by learning something you always wanted to but other commitments kept getting in the way of. Take up gardening, aerobics or any other activity you have been waiting to knock off your bucket list.

Work on Your Lifestyle and Self-care

Focus on what is in your locus of control. Practise clean eating and clean living. Work on your sleep hygiene. Indulge in elaborate self-care routines, be it skincare, fitness or mental health.

The writer has a Masters in Clinical Psychology and writes for several international publications

Published in Dawn, EOS, April 5th, 2020

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