During COVID-19 pandemic, humanity is forced into a kind of life that is against our basic nature. We like to meet — we congregate in joyous celebrations, and we gather in sorrow. That is how communities function. But all that has changed. This causes mental stress for many. Here are five steps to reduce stress:
Routine, Routine, Routine! The most important thing that you can do for your wellbeing during the lockdown is to have a routine. There is no need for a minute-to-minute timetable. But at least a few things in the day should be fixed.
Wake up at the same time every day. Have a separate work area and treat all family members who work from home during ‘the working hours’ as if they are not home at that time. It may help to have designated time slots for silence when all family members work or rest quietly without any interaction. While you are trying to follow a routine, it is okay once in a while to miss out on an item. It is okay not to be productive sometimes.
Face the Problem: Uncertainty and lack of consistent information surrounding various aspects of COVID-19 add to the stress. It is normal for you to feel bored, depressed, irritated, fearful or frustrated. Accept these emotions.
You may have fear and anxiety about COVID-19. Family conflicts may also crop up. You should talk about them within a specific time window. Around 10-15 minutes once or twice a day should suffice.
Avoid Information Overload: The constant information overload gives rise to stress. Remember, you don’t have to know every bit of news about COVID-19 around the world all the time. Avoid news that makes you angry or sad.
Use social media such as WhatsApp and Facebook, only to stay connected with friends and family. Use television for entertainment, but it is not a good source of news because to grab your attention, there is a tendency to sensationalise the news. Print media is a better source of information.
Household Chores: A positive aspect of lockdown is that many people who didn’t help in household work earlier have started doing domestic chores. If you have children, give them clear instructions and specific chores. This gives them a sense of fulfilment. Men who didn’t help at home earlier but are now extending a helping hand should heed what the homemaker wants. Household chores are an excellent way to stay physically active.
Exercise: There is overwhelming evidence from research that exercise is extremely important for mental health. Exercise plays a vital role not only in the prevention of mental illnesses but also in positive mental health. Be safe while doing your exercises. For seniors, it is especially important to avoid injuries during exercise.
Hobbies, Games and Other Items on Your Wish List: You may have some hobbies that you wish to pursue or things that you want to mend or repair or a bucket list of books to read or movies to watch. This is a good time for all of that.
This is also a time to catch up with your family and friends. Stay at home but stay connected and stay safe!
(Dr Dhananjay Chavan is a consultant psychiatrist at the Deenanath Mangeshkar Hospital, Pune. He can be reached at dhananjay65@gmail.com)
