The pandemic and its effect on our mental health are universal, aren’t they? All of us have gone through different yet difficult times, during this pandemic, which posed a threat to our mental health. While there are a million recommendations given to us about how to deal with mental stability during tough times, here are few suggestions from a well-wisher:
Deal With Fear the correct way
It is normal and understandable to fear. Changes in daily habits, financial pressures, social isolation, and uncertainty about the future add to the stress. But doctors warn against allowing fear to affect daily life. “If only 100 families are tested randomly 1/6 or 1/4 of them become infected. So there is no reason to worry. The virus can be violent and highly contagious but less dangerous. So the second wave will be shorter than the first. That is the history of the last plague. But fear is necessary if we are to avoid danger. Fear tells us to hide our faces twice, wash our hands often, stay away from the community and get out when needed, ”said Dr. Harish Shetty, a well-known psychiatrist.
Limit Newspaper / TV Time
It can be frustrating to hear about this problem and to see pictures over and over again. After a while, it can be more frustrating than teaching. “Reduce the pressure of the news feed to just 1–2 hours a day and make sure the information you receive comes from reputable and non-sensory sources. Limit contact sources that may expose you to rumours or false information. Most importantly discuss the news with your family and loved ones so that any misinterpretations can be clarified. And, with authorization, share a piece of good news or a state of hope with your family to create a happy environment, ”said Dr Kedar Tilwe, a psychiatrist, Fortis Hospital Mulund & Fortis Hiranandani Hospital, in Vashi.
Practice Self-Care
While you give all the help you can get, and the presence of people is at the right level, taking care of yourself is just as important. Drs. “It’s just as important as doing something,” says Shetty. Just put your legs up and enjoy a cup of coffee. Read a book you could not finish at first, watch the beautiful sunrise and sunset, and listen to the birds. Self-care from time to time is also our mental health soup for us, ”said Dr Shetty.
Talk and Engage with Family
Surviving this epidemic is difficult. Most of us have never been in this situation before. We have no rules or details or examples to which we can turn. In such a crisis, it would be wise to look for opportunities to communicate well in the family. “The fear of the catastrophe and the uncertainty it created caused anger and overwork. The fear disappears when you talk and share it with the family. When more brains come together they find effective strategies, ”said Dr Shetty.
Stick to your habit
Maintaining a regular schedule is important. “In addition to sticking to a regular bedtime routine, go for a meal, bathe, dress, work or study schedules, and exercise. Set aside time for activities you enjoy. This guess can make you feel more in control, ”said Dr Tilwe. He also suggests using the morning time to meet and discuss the next day and review it from time to time during the day. Creating a clear distinction between work and non-work time, actually in your visual workplace and in your head area also helps.
Stay Hopeful and Positive
Choose to focus on the good things in your life, instead of focusing on how bad you feel. Losing a job or fighting financial hardship can be difficult. “Understanding the situation is important, as the basic needs of the job have not changed. So when the economy starts to recover there will be more opportunities to improve your job profile. Focus on developing your skills and learning new skills to improve your authenticity. Remember that this is just standing still and does not mean ‘stop’. It means a new beginning with more empowerment, ”explains Dr Tilwe. Making a daily checklist and remembering things well also helps. Dr. Shetty suggests seeking help. “If you have lost a job, look for people who can help you find a new job or deal with it. Do not hide it in your bag. That way you will save your mental health. Talk to your family about the situation and try to find a solution together. And remember that life is not about travel cards, names, or addresses. This can change. Accept the situation and move on.
Exercise and meditation
Any exercise is helpful. It could be yoga or go downstairs — as long as you do it every day. Quantity is not nearly as important as the process. Practices such as meditation and pranayama are also helpful as they calm the brain. Dr. Shetty advises on creating a procedure and perhaps adding other ingredients to maximize its effects. “Spend 10 minutes doing family yoga. Yoga is known for helping to build strength and stamina. When you do things together as a family it creates a lot of energy, ”said Shetty.
Know your red flags
While most people will not have mental health problems due to the stress associated with the epidemic, it is natural for some to experience symptoms such as insomnia, anxiety, feelings of despair/hopelessness/, guilt, high tolerance, sleep disturbances, and increased anger. If these symptoms persist for two weeks or more contact your mental health professional immediately. Also, if there are thoughts of self-harm or the presence of drugs such as alcohol, one should see a psychiatrist immediately.
You can expect your current strong emotions to end when the epidemic is over, but the stress will not completely disappear from life when the epidemic ends. Experts recommend the continuation of these self-care procedures to take care of your mental health and increase your ability to cope with life’s ongoing challenges.
A quick yet fun activity for you to check up upon your mental health status. Let’s call this activity “Check your Battery ‘’ which has six levels. If you are feeling great, keep meeting your needs and practising self-care. If you are feeling good make sure to indulge in activities which will continue this feeling. If you are feeling okay, find out the ways by which you can make your day brighter! If you are feeling Meh, give yourself some extra love, care and pampering today. However, if you are struggling, find out what is bothering you the most and focus upon it, with or without, professional help. Last but most importantly, if you are feeling empty, understand what is draining you and draw a boundary to it. Do things that will recharge you again. Give love and care to yourself, every day!
