How to take care of mental health in lockdown ?

Fear is the oldest and the most important function of our survival mechanism. It’s the fear that helps us learn to avoid dangerous situations. When we touch something hot and jerk our hands back, we remember the pain and associate fear with that sensation. It’s the fear which has helped us evolve.

The prefrontal cortex of our brain helps in thinking and planning. If any information is lacking, it creates different scenarios taking cues from previous events that might be similar. This lack of information creates uncertainty and causes anxiety.

With rapid rising cases of coronavirus worldwide in the times of such an evolved technological era, the absence of a vaccine yet has caused quite a lot of uncertainty and fear amongst the public. In such times, our brain jumps to the worst conclusions, thus increasing stress and anxiety.

Anxiety and fear are contagious and the world stands witness to this fact. In psychology, the spread of emotion from one person to another is termed as social contagion. Our anxiety can trigger someone else just by talking to someone who is anxious and stressed. Our fears and worries will emotionally affect them and send them down in a spiral of questions. When we fail to control our anxiety, it gives rise to panic which defies all rational parts of our brain.

There was news from around the world about panic-buying. Even though toilet-papers would have not saved anyone from the virus, but when one person stocks up their cart, fear is created in another person who also believes that they need to stock up.

So how does one stop themselves from panicking?

The first step is to BREAK the anxiety circle. Being aware of your emotions is extremely important. And when you become aware, acknowledging it is the next step. When you panic ask yourself a question if this will impact you negatively or positively. Take that time to analyze your situation. Panic leads to impulsive decisions and behaviors which in turn creates anxiety which can cause acute mental and physical exhaustion. We realize that anxiety is not at all rewarding. There are too many what-ifs involved which only results in fear of unknown. So next time when you accidentally touch your face instead of worrying about contracting the virus take a pause and ask yourself when was the last time you washed your hands. Think about it. It might have been just a few minutes ago. By doing this we give some time to our rational part of the brain and allow it to take over. Positive effects of good hygiene will encourage you and make you feel positive about it.

There might be some questions that you fail to answer like, ‘When will the virus be contained?’, ‘How will it affect the economy of the country?’, etc. But remember that these are beyond our control and worrying about it won’t lead to any definite result.

MAKE A ROUTINE and follow your activities at the same time. Stay engaged and keep doing something to make yourself busy. Keep a check on what and how much you are eating or sleeping.

While it is extremely important to be aware of the situation of the world outside, be careful of what kind of news you consume throughout the day. Avoid believing the WhatsApp forwards and focus on positive news. There is news on the internet about someone’s act of kindness during such distressing times or nature restoring and healing itself. Stop keeping a check on the rising death cases.

It’s natural to feel locked inside, feel suffocated in the four walls of your house and not be able to meet or socialize with people face-to-face. During these times, it is important to keep your temper at check as it might affect the mood of others at your house. Depression and anxiety can set in. Involve yourself in household chores, read a book, exercise or do yoga at home, call up your friends and family and talk to them. Pursue your high-school hobbies.  It will elevate your mood and it would convince you that you are not alone.

Meditation, spiritual practices, chanting prayers, practicing art, music, writing will uplift your mood and spirit.

COMMUNICATION is extremely important for a social being. And communication in times like these is the key. Reach out to your staff, colleagues, and juniors. Enquire about their health and ask if they need any help, ensure they get their salary on time. Communicate your issues or problems with your loved ones. Reach to those whom you can help. Don’t tell them not to panic. Be their safe place where they can vent out their anxiety.

For those of you who depend on medications for anxiety-related disorders, stay in touch with your psychiatrist or psychologist over phone calls or text messages if your situation worsens.

LIMIT your television and social media news consumption to keep your anxiety levels under control. Rely only on reliable sources for correct information. You are allowed to worry but only sometimes and about things which are in your control. Practice breathing exercises and eat healthy food.

Practice social-distancing when out, practice good hygiene and stay safe.