EXCLUSIVE

| EXCLUSIVE How to cope with Mental

Health during Isolation

According to the World Health Organization, the novel coronavirus as Sars-Cov-2 and the disease it causes as COVID-19 -19 when expanded The CO expands to corona, the VI for virus and the D for the disease. During periods of a pandemic, it is highly important to concentrate on not just physical well-being but also to make sure that the emotional safety and well-being of individuals that are affected by the epidemic are taken into consideration and made aware of it. The rise of the COVID-19 has led to a number of precautionary measures such as quarantines, social distancing and in some cases total lockdown in regions or countries around the world. Loneliness and social alienation can have a serious effect on the mental health of many in various socio-economic classes. Anxiety, apathy, and boredom are some mental health consequences of isolation and can be observed to exist long after the pandemic stops, whereas heightened feelings of distress and tension can have a serious effect on mental health particularly in this period of instability. We interviewed two psychotherapists/ psychologists who are inclusive and intersectional therapists who believe in contextualising mental health to get a better understanding of isolation and mental health.

Excerpts From A Conversation With Sumaya Baba

Could the COVID19 be a looming psychological impact?

The unprecedented extent of the pandemic will have consequences which the world will have to recover from over time, whether it is the economic and financial disruption or psychological impact on humankind. Our mental health is influenced by the environment we are in and in the case of COVID19 until the vaccination is developed, the fear of contracting the virus may be anxiety provoking. There is bound to be chaos in our psyche when we can no longer take the safety of our surroundings for granted. For example, even a flu may cause much more stress than usual. Likewise, living away from your parents or children may leave you in a constant state of worry for their safety. Therefore, our psychological resources may be spent recovering from the consequences of a pandemic while simultaneously adapting to the ‘new normal’ in a post COVID19 world. However, while it is important to be prepared for the unfamiliar chaos and uncertainty, it is equally important to believe in one’s capacity to survive this. In the face of social isolation, our effort towards emotional and virtual connection with loved ones may have to increase. Resilience is strengthened when we function as a collective.

What impact can long periods of Isolation have on individuals?

Isolation when it is not by choice, but a compulsion can prove challenging for many of us. Counterintuitively, prolonged isolation may be more exhausting than going out as it leaves very few activities to occupy our mind. Boredom is an underrated psychological state which in reality can be stressful. Our motivation to work or follow our routine may gradually diminish by staying at home over time and in turn lead us to feeling guilty. Unlike normal circumstances, the period of isolation can open new channels of self knowledge since we spend so

much time being with oneself. For some these realizations may cause discomfort. It is important to identify moments where we dwell too intensely in our negative thought train and immediately break out of it to protect our psychologicalwell being. So many of us are unfamiliar with the idea of being ‘idle’ and alone with oneself that makes us restless and anxious. Moreover, being away from our partners or family members may create a feeling of detachment and loneliness. These feelings are not unwarranted and we should reach out to our loved ones to communicate our emotional state so they can reassure us with comforting words and affection. Remember, in this context, isolation is to protect yourself from the virus and not a reflection of your life in general. It is only temporary and we’re all in this together.

What is the best way to cope with these long periods of isolation?

l The first most important thing to do is to check in with yourself time and again and remain attuned to your mood states. Self empathy during isolation is crucial for our wellbeing. Be kind to yourself. Appreciate every little thing you’re doing during this pandemic. l Create a routine- Although everyone emphasizes the importance of maintaining a routine, no one actually explains what it really is. Routine is only a division and allocation of time to basic activities during a day which you repeat on most days of the week. Don’t perceive it as an arduous task because that’ll only hinder your attempt to being organized. Before you begin, clarify what a routine is not for you. If you’re facing difficulty sticking to doing basics during a day like meal timings or office work, then focus only on them. If you find yourself being comfortable then go ahead and add something fun to the routine like an online dance class. Routine is the tool to keep you organized, not a way to sharpen your talents. l Productivity- It is a way to cope with a pandemic, not the sole purpose of it. Don’t pressurize yourself to be as productive as you were before COVID19, acknowledge the drastic change we are all undergoing and adjust accordingly both physically and mentally. Work is important, but right now, your priority should be good health and safety of you and your loved ones. If you find yourself feeling low because of unproductive days, remind yourself- your level of productivity during a global crisis does not define you in any which way. l Maintain safe spaces- Broadly, safe spaces are of three typesphysical, psychological and virtual. A safe place is where you can be at ease and let your walls down knowing you won’t be judged or criticized. If you find your family environment being hostile to you during the lockdown, it is important you create a small corner in your room for yourself. If that’s not possible, turn inward and activate the reassuring voice within you, which you would normally use to comfort another friend. It’s time you used it for yourself. Finally, virtual safe spaces include staying connected with friends and even strangers on social media who bring positivity in your everyday life. While a skype call may not fill the void of physical presence, it is definitely better than feeling alone.

What is the best way to cope with social isolation when someone already has an existing mental health condition?

The experience of a pandemic and our approach towards it is determined by our existing psychological health to a large extent. It can be difficult for persons with previous experiences of mental health problems to adjust to social isolation, as our past traumas and dysfunctional coping mechanisms get activated in times of a crisis. However, the following points can make it an easier experience for you: l If you’ve not consulted a psychologist or aren’t in psychotherapy, this is a good time to reach out to someone. A psychotherapist’s presence means you wont have to face this crisis on your own. l Keep the voice of reality alive within you. Irrespective of the kind of

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psychological problem you have experienced, knowing you have it in you to overcome the anxiety, sadness or other symptoms goes a long way. Ensure you are not consuming too much news or information in a day as it will aggravate the negative state of mind. Know the difference between being informed and being overly involved. Identify the triggers to your mood states or behaviors which cause difficulty to you or your loved ones and immediately withdraw into your safe space. Put it extra effort to maintain the routine and practices given to you by the psychologist before this pandemic. The coping mechanisms for dealing with anxiety provoked during a pandemic as opposed to under normal circumstances don’t differ.

What is the best way for parents to talk to their children about COVID-19 and its impact?

It’s important for parents to acknowledge their children’s capacity to sense the changes in their environment and troubles experienced by family members. Children are more aware and emotionally receptive than we give them credit for. Therefore, parents must make an honest attempt to communicate to their little ones about the situation while avoiding details which may be incomprehensible to a child. Some of the statements parents can use to converse with their children include “I know you notice we’re all at home more often and constantly ask you to wash your hands but theres a reason for it…” , “I understand you want to go out and play with your friends but it is not possible this moment since..”, “We’re all in this together and as long as we stay home we’ll be able to fight the virus better as a family” . Be present to your child and communicate with them in a way they understand and not as adults only. Children have a language of their own which parents must adapt to and not vice versa. You could use the method of play to indicate the importance of staying inside by using familiar toys. Understand your child’s emotional state before expecting them to obey your instructions during the pandemic.

What are the best strategies to cope with social distancing, selfisolation or quarantine when taking care of children and older individual’s?

Children : The four C’s are very important while understanding your child. 1. Comprehend- Children have their own thought processes and psychic structures which are important to access. 2. Communicate- They may not use the kind of language adults are used to but it doesn’t mean they don’t feel the need to communicate or be communicated to. Develop a common language between you and your child, like simplifying the words and even using fantasy scenarios to explain to them certain situations. 3. Comfort- Children have a capacity to feel and empathize with their immediate environment. Acknowledge this and provide a supportive space for them to express their emotions as well. 4. Collaborate- Since the entire family is home, the burden may fall on one member to handle everyone and everything. This can be avoided if children are made to feel responsible by assigning tasks to them. It can range from household chores to play ideas for the entire family to engage in. Let everyone feel like they’re contributing to avoid chaos and feeling of boredom.

Elderly: Their physical safety is of utmost priority. Make sure to make them feel safe and comfortable in their space and restrict the COVID19 conversation with them as it might feel personally threatening. If there is space at home for physical exercise then this would not only relieve stress and keep them active but also provide psychological reassurance that they’re ‘doing’ their bit to remain safe and healthy. It is important to feel in control even when you’re not.

Could the COVID19 be a looming psychological impact?

Yes, covid19 being a pandemic, has hit us all out of the blue and it has made us all realize how vulnerable we all are as humans. A lot of uncertainty has entered our lives and life as we knew it has come to a stand still. It does have a huge impact on our mental health in many ways, there is a lot of anxiety concerning our health and that of our loved ones, our financial and economic situation is badly affected, we are quarantined in our homes and some us are even stuck in abusive or toxic environments at home, we might even feel lonely, anxious, irritated or even depressed due to isolation and social distancing. And it is going to take some time for things to get back to normal even after the lockdown ends, and this period is going to have a looming psychological impact on all of us, getting back to the pre-lockdown way of life is not going to be easy. A lot of our plans have to be re-evaluated as there is so much uncertainty about our future. The way we go about our lives will be altered in many ways. So yes, covid-19 is going to leave it’s mark.

What is the best way to control mental pressure when someone feels anxious or stressed when thinking of COVID-19?

Feeling anxious or stressed during this unprecedented period of global uncertainty is completely normal. We might also feel helpless, sad, frustrated, irritated and feel that things are not in our control. In such a situation, some of the ways in which we can manage our anxieties and fears is by being mindful of our information consumption and limiting our exposure to anxiety-provoking news or updates on the pandemic. Another thing that we need to ask ourselves is ‘is this in my control?’ Focusing on what is in our control and what isn’t helps us deal with the anxious thoughts about our future and stay in the present moment. And finally, having a routine and giving structure to your day might be really helpful in giving you a sense of control and defusing the anxious, overwhelming feelings of helplessness.

What is the best way for parents to talk to their children about COVID-19 and its impact?

Children might find it difficult to understand what they are seeing online, on TV, or hearing from other people, so they can be particularly vulnerable to feelings or anxiety, stress and sadness. Parents and caregivers need to connect emotionally with children, understand their concerns, be aware of any situation leading to stress, and also try to create an environment which is as normalised as it can possibly be. Some of the ways in which parents can engage with their children are by giving them opportunities to talk about what they are feeling and encouraging them to share concerns and ask questions. Children need adults to help them understand what is going on, so parents need to talk about what is happening by keeping it simple and appropriate for each child’s age. Silence and secrets do not protect our children, honesty and openness does. Communicating in fun and supportive ways rather than ignoring their questions and concerns is beneficial. In such a time, children also need to feel comforted and reassured that they are safe and taken care of, so spending time with them, educating them about hygiene and safe distance in a fun way, playing interactive and learning-related games are some ways that can be helpful.

How can one support a loved one who is very anxious about the COVID-19 pandemic?

Being there for them, this does not mean that you give solutions or suggestions or ask them to stop feeling anxious, it simply means that you are being present to their experience by validating and empathising with them. Listen to them and their experience and ask how you can be of help. Professional help and therapy is also available across various online platforms to help people manage anxiety and stress during this uncertain time.

What is the best way to deal with feeling lonely while in selfisolation?

With the current lockdown and social distancing, a lot of us are stranded in our homes away from our friends and social circles and some of us are even away from our families. This makes the feelings of loneliness creep in, some ways of dealing with this is by keeping ourselves busy with activities that are engaging and attention absorbing, like taking up a long-forgotten hobby, reading that book you always wanted to, taking up an online course, etc. Another way would be using technology to stay connected with people, playing online games with a group of friends or organising online meetups. We can also use this alone-time to reflect and look within, spend time with ourselves and engage in contemplative and meditative practices of self-discovery.

What are the best strategies to cope with social distancing, self-isolation or quarantine?

With the lockdown and social distancing in place, a lot of us are feeling irritated, frustrated, bored, depressed and a variety of complex feelings. The lack of physical activity, socialising, doing the same household chores everyday and balancing it work from home does have an impact on our mental wellbeing. Studies show that low activity and social disconnection are two of the most important factors responsible for maintaining low mood, motivation and energy. Some of the ways in which we can cope with this is by having a daily routine and regular sleep schedules, having an exercise routine, staying connected with our loved ones, spending fun time with family by playing board games or organising movie nights, practicing mindfulness and finally being kind and compassionate towards ourselves and reminding ourselves that we are doing the best we can in a time of global crisis. This also means that we aren’t being too hard on ourselves for not being productive. It’s okay to feel demotivated sometimes and it’s okay to not be productive, it’s okay if we don’t finish all the tasks for the day and it’s okay to binge watch that show on Netflix. Also practicing gratitude for all that we have opens us up to joy, compassion and appreciation of the present. This lockdown and social distancing has given us an opportunity to pause and reflect on our lives, let’s take this opportunity to slow down and connect with what is important for us, with self-compassion and kindness.