The COVID-19 pandemic is not only affecting the physical health and immune systems, but it is also harming the mental health of numerous people. COVID-19 quarantines, economic problems, massive isolation stages, and concerns about getting sick from COVID-19 have all played a role in how people are handling the pandemic. And anyone who is struggling with their mental health during the COVID-19 quarantine period should take breaks from the news and damaging social networking sites, and take care of their physical health as well. And there are a few more useful steps that can be taken to stay sane and calm during these tough times, and some key steps are given below.
- Know about your stress, and habitual triggers:
In our daily life, it is very important to know about the causes of our stress and what triggers us the most. According to Psychologist Naomi L Quenk, when we are feeling really low, drained, or going through a stressful incident in our personal or professional life, we display a relatively buried side of ourselves. Anxieties and irritations can bring out the worst in us, as the expression goes. For instance, some may become unexpectedly argumentative or unreasonably critical, some might become stubborn and begin to stress logic to the extreme, others might pull out and become strangely quiet. Knowing what our stress triggers and habitual patterns are when we are under a particular situation supports us to manage them the next time.
- Communicate:
One of the very obvious reasons why isolated people feel low or anxious is that they can’t rely on the support of friends and families to help them deal with the critical situation and share their concerns and worries. Similarly, a few studies have suggested that people may choose less positive coping strategies such as drugs or alcohol without such social support. And thus, during this isolation period of COVID-19, try to stay connected with your family, friends, and social network. And this can be as simple as giving a call to a good friend for a chat and joining in positive discussions via social media. Reaching out to a friend is better for your mental health than turning towards addictive activities to stop your senselessness.
- Try some grounding exercises:
Psychotherapist Philippa Perry talks about self-awareness and some grounding exercise in ‘How to Stay Sane’, which is a part of the School of Life helpful guides to modern living. She explains that self-awareness is one of the bases of sanity, and by observing ourselves in a non-judgmental way, we can become very responsible for our reactions to stressful events, rather than be puppets with no control, and she provides a supportive grounding exercise to achieve this. As Philippa explains, there is quite a difference between saying ‘I am angry’ and saying ‘I feel angry’. The second statement is an acknowledgment of your feeling and doesn’t define your total self at that moment. It separates you from your feelings. The same applies to your thoughts at that moment, by examining them, rather than being them, you can notice whether your mind is serving you well.
- Boost your immune system:
Research on the effects of isolation suggests that when people lack mental sanity, they are more probable to suffer from physical health problems. For instance, older adults who can’t leave their homes due to impaired mobility are more prone to illness. And some studies have found that the period of self-isolation needed for COVID-19 should not result in any marked changes in how your immune system works. However, during this isolation period, it may be a good idea to try to improve your immune responses. Exercise and getting enough vitamins can support here, although contrary to some sources, they are not a cure. Likewise, some psychologists believe that listening to upbeat music or watching a movie can similarly boost your mood and health.
- Try to keep yourself a bit busy:
For some people, work is life and they keep themselves busy in it, and sometimes it also works as a coping mechanism to avoid stress and anxiety of personal life. However, in this pandemic, people can’t work like they normally do, and many people have also lost their jobs, and now many businesses are making the pivot to virtual. According to therapist Elisabeth Goldberg from New York, presently, it is very important to keep yourself a bit busy to avoid the negative thoughts, but it is also important to not beat yourself up if you are not following it. Make schedules to bring back that structure that you crave. However, you should make it a point not to be strict about it and leave yourself some room to change and enjoy it as required.
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Reference:
- www.healio.com
- www.psypost.org
- www.psychologytoday.com
- www.healthline.com