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Author : Dr Ashwini HJ, Chief Psychologist and Dr Ruchi Gupta, Consultant Psychiatrist at Pro Physio Healthcare Pvt. Ltd.
India
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New Delhi, March 16, 2021 :
“Human beings reign nature” – a myth busted by COVID-19 pandemic. Pandemics are not new to humans. During the nineteenth century, there was the Cholera followed by a flu pandemic. Then a century ago, the “Spanish Flu”, ravaged the world. There have been subsequent outbreaks of the “Asian flu”, SARS, MERS, Ebola, etc. However, the pandemic of COVID-19 was of a different magnitude and intensity that shook up the entire world and created a global panic.
The first and foremost response to the pandemic was of fear and a sense of clear and imminent danger. Fears have ranged from those based on facts to unfounded fears based on information/misinformation circulating in the social media. People respond differently to a barrage of information that they receive from global and local sources. Some could be “Worried Well” – people who believe they may be unwell, despite being in good health, some who develop distressful psychological symptoms, some who develop maladaptive coping, and some may develop a psychological disorder. The fear of contracting the illness are also frequent that fills up a lot of mind space. People were eagerly waiting for the vaccination/cure for COVID-19 the whole of last year.
Pandemic has left us with a myriad of emotions and reactions. The varied reactions seen amongst humans are boredom, moodiness, anger, irritation, frustration, maladaptive coping through the use of mind-altering substances, uncertainty and sense of loss of control. All of these can lead to anxiety, panic and depression.
The most vulnerable groups are children and elderly. Children have not been able to attend schools, almost the whole of 2020 but have been only attending online classes. This has left a huge lacunae in their academics. They have been subjected to boredom, agitation and frustration because of home isolation and not being able to socialize with their peers. Without an opportunity for outdoor play and socialisation, they have developed excessive use/addiction to gadgets, social media and online entertainment. Child experts feel there is an increase in social isolation and feelings of loneliness in children and adolescents post pandemic. Socialising in clubs, parks and daily walks used to be an integral part of the lives of elderly. Post-lockdown, they may find it hard to resume these activities because of inertia set in and anxiety related to health concerns.
Signs of stress post-lockdown :
Lockdown and pandemic times were extremely stressful, nonetheless, humans are still reeling under the effects of the pandemic stress. The most apt way to overcome stress is early identification of the signs of stress. The signs are feelings of constant worry or anxiety, being overwhelmed, difficulty in concentrating and relaxing, mood swings, irritability or having a short temper, low self-esteem, changes in eating and sleeping habits, using alcohol, tobacco or illicit drugs to relax, aches and pains, particularly muscle tension, diarrhoea and constipation, feelings of nausea or dizziness and loss of sex drive. These signs can be experienced as a group of symptoms or one symptom for a consistent period of time.
How to take care of Mental Health after COVID-19 pandemic?
1. Avoid Speculations regarding the cure/vaccine of COVID-19
Avoid speculations and only read from reputable sources for information. Rumours and speculations fuel anxiety. Having access to the right information about COVID-19 and its vaccination and cure can help you to feel in control.
2. Stay connected with family and friends
Social isolation is associated with poor mental health. Long term effects of social isolation are Post Traumatic Stress Disorder and depression. Tackle social isolation by staying connected and being in touch with family and friends. Resume socialization in small groups to beat loneliness.
3. Optimize exposure to media and news
In the past few months, there has been spiralling coverage of the novel coronavirus. Blaring headlines, breaking news, social media feeds caused an “INFODEMIC” which was more harmful than pandemic. The human brain has a negativity bias. Television Rating Point (TRP) and viewership are driven by negative news. Unlimited exposure to breaking news and images can cause severe mental distress. It may help to consciously cut down on screen time and news viewing.
4. Manage Fear
Getting the right facts, as facts minimize fear. Become intentional and mindful about what you read. Talk to trustworthy people who can listen without judgments. Indulge in a positive and motivating “self-talk” as it’s said that “Our brain is like a supercomputer that runs the program called, ‘The self-talk'”.
5. Follow a Daily Routine
Reverting to back to a pre-lockdown routine which is flexible but consistent. Waking up, having meals and retiring at an affixed time each day gives a structure to a person’s day. It is essential to carve out blocks of time for work, exercise and entertainment. Regular routine has a calming and reassuring effect on mind.
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