Coping with Mental Health Concerns During COVID-19
Psychologist, Jaslok Hospital, 10 years of experience
Coping with Mental Health
Mental health is of paramount importance during this pandemic where many of us are struggling to come to terms with the invisible enemy, COVID-19 as well as the psychosocial effects of the largest lockdown in known history. The pandemic and the large-scale lockdown are a first for most of us and have led to widespread feelings of frustration, fatigue, fear of the unknown, anxiety, low mood, and feeling unsafe among other concerns.
The second wave has only compounded these concerns, where almost everyone has been affected in some way or the other. Grief has been the primary emotion found during this wave.
However, there have also been some positive outcomes from this period: People are valuing community and looking out for each other, making lifestyle changes for the better, and investing in themselves and their dreams.
What are the mental health concerns that we are facing?
- Feeling unsafe every time you step out of your homes or bring something in as COVID-19 is hitting people and areas close to us without any bias. This leads to increased and constant vigilance which is exhausting.
- Stress is caused by additional pressure on personal and familial relationships. We are all used to getting breaks from our family or our roommates when either we or they leave home to go to school, college and work. Now with work from home becoming the norm, being with them, 24*7 is exposing underlying issues which may have been swept under the rug earlier.
- Additional guilt and pressure we tend to put on ourselves – There are a lot of memes out there about how we are failures if we haven’t achieved something by the end of the lockdown which can make us feel inadequate.
- Obsessive thoughts and compulsive behavior related to cleanliness and keeping the virus away
- Increased somatic concerns
- Work-life balance has gone awry due to working from home
- Fatigue: mental and/ or physical
- Increased anxiety and panic attacks
- Feelings of hopelessness or helplessness
- Low mood
- Insomnia (Read more about: What is sleep talking? Treatment of sleep talking)
- Fear of the unknown
- Frustration and irritation
- Substance abuse
- Grief
(Read more about: What is depression)
Coping with these mental health concerns-
- Recognize that some level of anxiety is normal in this situation – it helps keep us safe (For eg: would you be using a mask if you didn’t feel worried about your safety?!)
- Acknowledge how you’re feeling, allow yourself to feel it, and then work through it.
- Stop comparing yourself with others! Listen to your body and remember everyone responds differently – some need to be extra productive while others need to relax. So don’t beat yourself up if your needs are different from those of others.
- Don’t focus on how things are different now – instead, focus on what we can control i.e. how we can move forward and create new opportunities using a solution-focused approach.
- Focus on the basics of safety and use precautions such as physical distancing, using masks, and washing hands.
- Limit the amount of news you watch and make sure you get your news from reliable sources.
- Eat nutritious food and exercise daily. ( Know more about- Benefits of exercise in the morning )
- Get adequate sleep: create a sleep routine, avoid gadgets and especially the news a few hours before bed, and avoid working in your bedroom.
- Routine helps: Create a schedule and ensure you allocate some time for relaxation as well!!
- Find some time to do the things that you enjoy – read a book, paint, listen to music, sing, play games, attend online concerts, learn something new, take online tours, etc.
- Connect with family and friends virtually through phones, internet– solidify your support system.
- Most importantly, connect with and be kind to yourself – if you wouldn’t put that pressure on others, don’t put it on yourself either.
- Write a journal – put your thoughts on paper.
- Practice mindfulness – use the 4-7-8 technique. In this technique, you breathe in for 4 counts, hold your breath for 7 counts, and then release for 8 counts. Do these practices a few times to calm yourself and your thoughts?
- If you’re finding it difficult to still cope despite these techniques, consult a mental health practitioner.
(Read more about- What is Anxiety Disorders? )
We are always here for you and our OPD is online so you can reach us at 022-66573014 for an appointment between 9 am to 6 pm on weekdays and 9 am to 1 pm on Saturdays.
We hope that we could answer your questions regarding how to cope up with mental illness during Covid-19 through this article.
If you want more information and treatment of mental health diseases, you can contact a Psychologist
We only aim to give you information through this article. We do not recommend medication, treatment in any way. Only a doctor can give you the best advice.
