Following are the tips to help one
self and others:
Practice acceptance
Accept the fact that all news from social & mass media will not address your worries. Accept uncertainty. Accept your worries & use them to make you more cautious. Trust the fact that effort is going on worldwide to fight the current situation.
The best talents of the world from various fields – scientists, medical professionals, researchers etc. are working together to find a cure for the virus. If you are finding that you are feeling overwhelmed by your fears and are struggling to control them & it is affecting both your home and work life, talk to someone with whom you feel comfortable and positive, or seek professional help – talk to a counselor or Psychiatrist.
Focus on what you can control
Rather them wasting your time & energy on things that are not in your hands, like thinking about outcome, when cure will be out, what will happen etc.; focus on things that are in your hands – like using preventative behaviors such as hand washing, covering your mouth when sneezing or coughing, and eating and sleeping well, maintaining hygiene, maintaining social distancing, etc.
Focus on the present moment & do your current responsibilities to your level best. It can be especially helpful to practice mindfulness and try not to think of the future or worst-case scenarios.
11. Think about prevention, not avoidance
Some people just keep thinking, praying & hoping that the crisis will go & do nothing from their side. Or they just rely on others-they feel it is the duty of the government to handle & they do not have any role to play. These are types of avoiding behavior. People with avoiding behaviors are less likely to engage in preventive measures & in health promoting behaviors, even may not follow guidelines.
Praying has immense positive impact, like awakening our spiritual self, brings self realization, self control, calms the mind, brings positivity & hope, and motivates us. But at the same time, everyone should be practical in their thoughts. Rather than expecting miracle & doing nothing, it is every essential that everyone understands their role & how your actions can keep both you and others safe and well.
Think about your impact on others
At the present moment when no cure is available for the virus, the only medicine is prevention – practice social distancing, hand washing, wearing masks, etc. These measures are for the safety of everyone. If a person feels he is strong & healthy enough & he does not take precautions, he has to understand that he is endangering not only his own life, but also the lives of people around him. He may be lucky he may not have a bad outcome, but if he infects an elderly person, a person with co morbid physical illness, or an immuno-compromised person, they may not be able to survive. If a person spreads rumors & misinformation that may be a source of sadistic pleasure for him, but his act may disrupt the mental peace of many – some may even develop conditions like anxiety, depression etc. This is a time when we should think empathetically for ourselves & others. Remember that your effort is not only helping you but also helping others in the community to avoid contracting the virus. Both positive & negative emotions are contagious. You talk something positive to others; they also will feel positive, happy, inspired & motivated. If you are youself anxious & talk negative, then you will make others feel anxious & disturb their mental peace too. So stay calm yourself & spread positivity.
Help people around you
The virus can affect anyone, so along with self precaution, it is very much necessary to encourage people around to maintain precautions. You may be practicing preventive measures with outmost care, but if anyone around you is careless, he or she may spread the virus in your community & it may reach your home too. So stay alert about your locality & if anyone is not following guidelines, advise them on phone or inform authorities if necessary. Have a community feeling at this hour. To fight the virus everyone must be united & do their part to the best. If a neighbour is short of food or money, help him by sharing some from your part, ring your neighbour & make him feel cared, spread awareness among the people in touch with you by discussing about the varied aspect of the disease. Protect yourself and be supportive to others. Assisting others in times of need can benefit both the person receiving support and the helper; he will have a good feeling which will boast confidence & positive emotions. Working together as one community can help to create solidarity in addressing COVID-19 together.
Stay connected with people
Stay connected with friends and family by making phone calls, email, messenger and text, social media and video conferencing especially those who may be isolated. Be a good listener to their concerns and share yours. This way you can build up relations & attachments for whom maybe you had little time before amidst your hectic schedules. This will also help you overcome your loneliness & fear when you will see that it is not only you but everyone around is facing the current situation together. Talking to another person about worries and fears helps, as then you realize that others share them too; this will help to ease your own fears and worries. Spend quality time with family and increase bonding; talk & share, play indoor games, watch TV together.
Take care of children & young people
Families and caregivers of children and young people should discuss news of the COVID 19 with their children. Communicate openly & honestly, in a way that is appropriate for their age and temperament. Listen to and answer their queries & make them feel that they are safe and that it’s normal to feel concerned. Do not ventilate your anxiety & fear in front of children, as this will stress & worry them more. Help children find positive ways to express their feelings. Every child has his or her own way of expressing emotions – like through drawings, story telling, plays, etc. Children feel relieved if they are able to express and communicate. Spend quality time with them, & do not leave them alone. During times of stress and crisis, it is common for children to seek more attachment and be more demanding on parents. Maintain familiar routines in daily life as much as possible. Encourage them to keep up with their studies, & also give them time for recreational activities.
Take care of the elderly
Older adults especially those with cognitive decline/dementia, may become more anxious, angry, stressed, agitated and withdrawn in isolation or quarantine. So provide them lots of emotional support. Share simple facts about what is going on and give clear information about how to reduce risk of infection in simple words, which older people with/ without cognitive impairment can understand. Keep their medicines available & maintain social distancing.
Remember that you are not alone. The whole world is fighting together. Your small steps of precautions will have a great impact on your family and the society as a whole.
(This is the final part of impact of COVID-19 by Dr Chayanika Sarma who is a Consultant
Psychiatrist at Supercare Hospital, Shillong)
