COVID-19 infection is a new disease. Therefore it is very necessary to understand that its emergence and spread may lead to adverse psychological impact, which in turn may lead to various psychological & behavioral problems like anxiety, depression, fear, distress etc. among the general population. This in turn may lead to harmful stereotypes.
To maintain a positive health, it is very much necessary that one have a positive attitude, try to stay calm & motivate self & others to face the current situation positively.
Following are some of the ways to help oneself & family at this hour:
1. Acquire adequate & correct information regarding COVID-19
It is important to get accurate information from reliable sources like state & central government websites, ICMR websites, WHO websites etc. This will help in maintaining perspective and feel more in control. Education & awareness are beneficial for reducing stress and anxiety arising from inadequate & proper knowledge. Mass media and social media have impact on psychological attitudes and behaviors. Rumors and misinformation may cause extreme psychological burdens and poses a major risk to public mental health during this hour of health crisis. From authentic sources, gather adequate information about the disease, the do’s & don’ts, preventative and precautionary measures & try to follow the guidelines. Stay away from superstitious beliefs at the same time. One should gather proper information so that one can take practical steps to prepare plans and protect self and near ones. Rely on only one or two reliable & authentic sources. Also discuss with the people around you to spread awareness.
2. Maintain balance of media exposure
Minimize watching, reading or listening to news about COVID-19, as watching the various updates about the disease all the time will make you feel overwhelmed, cause worry, make you anxious & distressed. You will be preoccupied with large volumes of negative information all the time. Gather information & updates at specific times during the day, once or twice. Rest of the time devote for constructive activities like reading, pursuing hobbies, cooking, doing household chores etc. Avoid news and social media if you find it distressing. When reading from an article on your phone or computer, scroll past disturbing photos and read only important information you are interested in.
3. Try to maintain a practical and calm approach
In this hour of crisis, it is very natural to feel anxious, develop some amount of fear, panic or depressing thoughts. Use your emotions in a constructive way to make yourself more cautious, careful & motivated to follow guidelines for everyone’s safety. Do not let the negative thoughts overpower you & affect your physical & mental health. Try to enhance your patience, coping skills, problem solving skills etc. Widespread panic can complicate efforts to manage the outbreak effectively. Try to stay calm & follow guidelines. Cooperate with the authorities as the guidelines are for our own safety. The Government is taking all possible steps to contain the epidemic. Their efforts will be successful only if public cooperate wholeheartedly with everyone understanding their own responsibilities. Public ignorance may bring in casualty. Good mental health and positive wellbeing can help you cope better with the COVID-19 threat and the uncertainty it is creating.
Make a plan for your household needs – a shopping list, a pharmacy list. It may also help to develop an emergency plan, especially for elderly members of the family. Learn about the resources available to you including medical aid, the possible risks around you & how you will handle them, & what are the steps you will take in case of emergency. The better prepared you are, the better you will be able to face situations in a calm and healthy way. Having procedural knowledge has been shown to be a strong protective factor against ill-health.
4. Utilize your time in a constructive way as follows:
* Try to stay active & maintain physical activity & a healthy lifestyle. Eat healthy, drink plenty of water, get adequate sleep. Inactivity brings in lethargy & boredom. Stay mentally active. Exercise regularly, do some yoga or relaxation techniques like deep breathing exercises, meditation etc. daily.
* Read motivational books & quotes.
* Spend some time daily recollecting the good moments in your life.
* Maintain a daily routine & try to view this period as a new experience that can bring health benefits.
* Pursue your hobbies.
* Stay away from substance of abuse like alcohol, cannabis, inhalants, drugs etc.
* Read or watch comedies & laugh to your fullest.
* Engage in healthy activities that you enjoy and find relaxing.
* Try and focus on things that are positive in your life.
* Find tasks to break up your day and, where possible, change your environment for different activities.
* If you feel anxious, bored or depressed try to distract your mind on some work or talk to someone close.
* Avoid burnout by setting strict limits to your work to avoid becoming overwhelmed.
* Take one day at a time & try not to apprehend too far into the future. Remember that these are temporary measures and you are not alone.
* For those working from home, try to maintain a healthy balance by allocating specific working hours, taking regular breaks and, if possible, establish a dedicated work space.
5. Focus on the positives
Amplify good news, hopeful stories and positive images of people who have experienced COVID-19, and recovered or who have supported a loved one. And honor caregivers and healthcare workers who are working determinedly to resolve the situation and are taking care of people affected with COVID-19.
6. Take care of yourself
It is essential to make your health a priority during this time. If you are taking medicine for any underlying illnesses, do not miss doses & follow health guidelines. If any doubt, contact your doctor on phone or consult & seek advice from a doctor in your neighborhood, a relative doctor through phone. Follow a healthy lifestyle like eating a balanced diet, have adequate sleep, exercise regularly. Take care of the health of your family members at the same time.
7. Try to maintain perspective
While it is logical for people to be worried about the outbreak of COVID 19, one should also be assured that medical, scientific and public health experts around the world are working hard to contain the virus, treat those affected and develop a vaccine as quickly as possible. So stay positive and do not loose hope. Remind yourself that this is a temporary period of isolation to slow the spread of the virus.
8. Try not to make assumptions
Try to be practical in your thinking. Imagining the worst or forming conclusion on hearsays will affect your mental peace. Stay calm, keep yourself well informed from reliable sources of information & continue to act according to guidelines.
(The second part of impact of COVID-19 by Dr Chayanika Sarma who is a Consultant Psychiatrist at Supercare Hospital, Shillong)
