Let’s start with the obvious. This period of “social isolation”/”lock down” isn’t a normal phase in one’s life. In fact, it is unprecedented for our generation, and perhaps our fathers and forefathers have probably seen something similar during the world wars or the emergency declared during the Indo-Pak war. So, to say that we are not mentally prepared to deal with this situation, would actually be an understatement.
Now, given the scale of this “event” (for lack of a better term to describe it!), it is not surprising that a huge number of people are dealing with tremendous stress and mental health issues. I’m sure we can all identify with at least one or more of these:
- Actual isolation : the feeling of being locked up in one’s house without much access to the outside world as we are used to can make one feel completely isolated and lonely. Especially for those who live alone.
- Worry, fear, anxiety: not just about the virus and what if I contract the disease (especially for people who have mild symptoms but cannot get tested), but also about how we will deal with it if someone close to us contracts it. There is the fear of illness, fear of dying, fear of medical treatments and being in the ICU alone. Also, given that there is no means of transport available, people fear that they may not be able to see their loved ones in different cities in case they fall ill.
- Financial anxieties: most people are incurring huge losses in their businesses, jobs, investments (the markets are hitting lower than the economic crises of 2009).
- Loss of sense of structure and stimulation: work from home, school closure, etc can lead to a loss of routine and daily life and can cause further stress and anxiety, even in children,
- Fear for your family/loved ones: this is especially for those in the frontline of this war against the virus: doctors, nurses, healthcare staff, policemen and security personnel, who are out there and likely to come in contact with infected people..they fear that they will pass it on to their families and their families fear about losing them in this battle.
Now, let’s look at solutions and ways to alleviate these. First, it’s important to understand that this is going to be a marathon and not a sprint. We’re in this for the long haul, like it or not. The measures of physical distancing and hygiene practices should be in place for a long time, simply because we do not have a cure or a vaccine for COVID-19 and until that is in place, the only way to deal with it is to prevent it.
- Do not believe everything you hear/read on social media. There is a lot of information going on around the virus and disease, and not all of it is true. Reading too much can make the anxiety and fear worse. Freeing up your day from work or social obligations gives you plenty of time to obsess, and if you have a tendency to consult Google for every itch and sneeze, you may be over-researching the pandemic as well. Choosing only certain credible websites (who.int is a good start) for a limited amount of time each day will be in your best interest during this time.
- Know that the illness is mild in almost 80-85% of the cases and most of us will come out of it unscathed, even if we do contract it. So, work on maintaining good hygiene and health, so that even if you do have it, at least you don’t transmit it to someone who can have more severe symptoms.
- “Social Isolation” is actually the wrong term to be used..what is needed is “physical distancing”, not emotional distancing. Please keep in touch regularly with family and friends, wherever they are. Phone, WhatsApp, Skype, FaceTime, E-mail, whatever works!!
- Maintain your routine as far as possible. If you’re working from home, get to your workstation (even if that’s a corner of your living room/dining table) at the designated time, eat your meals on time, sleep and wake up on time, get out of your pyjamas, exercise regularly. This ‘lock down’ is not an excuse to mess up your lifestyle. Not only will sticking to your normal routine keep you active and less likely to spiral, it will be easier to readjust to the outside world when it’s time to get back to work.
- Keep your doctor’s appointments and keep a check on your health, physical and mental. Most of us are doing tele-consultations, almost all labs do home-testing and the MCI has approved online prescriptions, so there is no need to panic regarding your regular medical care. Simply avoid going in to crowded OPDs or even to the ER unless its something that cannot be managed remotely.
- Let out your feelings. Whether you’re feeling overwhelmed with all that’s happening around you, or feeling worried and anxious, know that it is normal to feel like this and its important to share and let it out. Be it with friends and family or with a professional, don’t hesitate to ask for help when you feel you need it. There are multiple helpline numbers now available for mental health, both government and private, please reach out if you need help. DO NOT, I repeat, DO NOT resort to unprescribed medications or alcohol or other substances to relieve your anxiety or fears.
- Reframe your mindset: from “I am stuck in this” to ” I have more time to focus on myself and my home”. Use this as an opportunity to focus inwards and on your home and family. Even if you are working from home, think of the time you are saving on the commute to and from office, and use this time to re-organise, work on long overdue things, plan for the future, spend time with the family (playing board games, cooking together, inculcating a hobby, DIY projects, whatever suits your palate). You may actually never get this time again!
- Be kind to yourself and others. Use this opportunity to do some humanitarian work, whether it is donating to the charities that are helping to provide food and shelter to people, or doing something small…give food/tea/snacks to the people who work for you, your watchmen, the car cleaner, the dhobi, or anyone else you can help. Pay your household helps even if they can’t come to work. Offer to buy groceries for the elderly among your neighbours to lessen their exposure, or to pay their bills if they can’t manage it on their own.
When this is over, and it will be, you will have come out of it stronger and better with the experience.