Don’t be ashamed if you have anxiety this period. Just think about the things you have postponed and start doing them. The spread of the new coronavirus (Covid-19) has brought us to a moment of uncertainty, restlessness, and fear.
The situation seems to rapidly evolve as every hour feels like days. As we try to cope and keep up, it’s easy to neglect our emotional well-being. Some believe that this pandemic will prove to be both mental health and medical crisis.
As the quarantine is extended and the deadlines for lifting it are not yet clear, millions of people worldwide are already beginning to feel the effects of prolonged social isolation. And despite adapting to new circumstances and doing our best, we all ask ourselves the same question: how to maintain mental health and deal with confinement that seems to have no clear ending?
The mental consequences that a situation of indefinite isolation can bring are well known: stress, anxiety, friction between family members, or inability to control children. Divorce rates have even skyrocketed. For this, psychologists recommend being attentive to our mental and emotional health and taking steps to manage and protect it.
The psychological impact of quarantine
Testimonies like that of Ralph, a content writer who now works from home, are increasingly common.
Experts have created a list of the probable mental health issues one can face with prolonged confinement:
- Uncertainty about incomes, future employment, credits, aid, or unemployment insurance that do not arrive. While at this, the need to restock food supply, attend to minors and dependent family members can generate feelings of pessimism and anguish that in turn (and depending on the length of the closure) trigger even more damaging emotional states.
- The anguish of not knowing how much longer the situation will last, especially in people accustomed to having everything under control at work, but who is locked up at home, feel incapable or useless.
- The constant fuss when dealing with children (especially if they are hyperactive) or young people all day, without them being able to channel the available energy as they did before.
- The mental chaos caused by the continuous bombardment of information from the news (almost always with bad news), the internet (and its conspiracy theories), and social networks.
- The despair of those who live alone, abused, or have a history of mental illness.
- The pressure imposed by the media to take advantage of every minute of confinement in activities that increase productivity and personal development (learn a new language, take five online courses, practice yoga daily, read the entire Harvard University library) and disappointment in realizing that we are not as productive as "we should be."
- The rage with those "responsible" for the crisis and with the people who unconsciously take to the streets in the middle of the quarantine
- A great desire to consume alcohol or substances to cope with this situation.
- The appearance of depressive symptoms like changes in appetite, hopelessness, irritability, or sleep disturbances.
How can we take care of our mental health during quarantine?
For psychologists, several steps can help us deal with this time of isolation in the best way:
Don’t focus on what can’t be done, but do something good for yourself and others. Staying at home is not a waste of time, as there are many ways to take advantage of it. Remind yourself regularly that you are saving lives and that the more you follow the rules, the faster we will all get out of this.
Communication: Being in contact with other people avoids boredom and is essential to minimize the feeling of isolation. Activate support networks, contact friends and family by phone, social media or text messages, and join a support group for people in quarantine. Sharing your feelings creates a much-needed sense of community.
Take advantage of free time: it can be stressful, but worrying won’t make quarantine go faster. Chances are, you’ve always wanted a little more free time to do something. Now that you have the time, take advantage of it.
Establish routines and keep a schedule: establishing a routine gives the day structure and helps us manage stress, so nothing to stop showering, eating all the time, or cleaning the house at one in the morning. And if there are children at home, a routine is even more essential. Establish a schedule with them, for example, in the morning, make the bed, review lessons, eat video games, and in the afternoon family activity.
Limit screen time: It is not bad to watch a series or news. But being 24 hours at home, connected to the television and to the cell phone, it is easy to feel overwhelmed by so much information, that most of the time it only generates more fear and anxiety.
It is also recommended to use your mobile phone in a responsible manner: avoid its use two hours before sleeping and don’t switch it on as soon as you get up.
Don’t neglect your physical appearance: Staying at home for many means not showering, not grooming, eating everything, and overlooking vital spaces. But even at home, taking care of health, appearance, and organization keeps us active, alert, and mentally clear.
Stop and do nothing: Just as taking advantage of time is necessary, stopping a bit, giving us a break, and just doing nothing is just as important. Society requires us to be permanently busy and makes us believe that we only have value if we produce, but this hyper-productivity has several negative consequences.
Practice mindfulness: In circumstances like today, we tend to project ourselves into the future and expect the worst. Do not anticipate, and even less, if it is to create all kinds of catastrophic scenarios in your head. It’s time to focus on the present and the things that are under your control. Meditation is another very healthy activity for our mind and an ally to reduce stress and anxiety and relaxation techniques consisting of concentrating on our breathing.
Be Thankful: The chances are that if you are at home with your family, have a job, food, and can afford to watch a series or play with your children, you are a fortunate person. Stop a little and be grateful that you have your family, your job, or your health in times of crisis. Gratitude is the magic formula to receive continuous blessings.
Reactivate manual activities, painting, knitting, doing crossword puzzles, word searches, in this way the mind is occupied and stops thinking about the coronavirus; it is a way to strengthen mental health, in one way or another it is like setting a schedule to your anxiety; children can be engaged by telling them stories.
To stay mentally alert, recognize, and control your emotions, stay calm, alert, and behave positively! Are you finding it difficult to cope with mental health during this period? Contact us at Treasure Health System.
