Mental Health during COVID-19
A few weeks ago Dr Amer Siddiq, Dr Beni Rusani and I had a very interesting conversation about the impact of COVID-19 on mental health and well-being. Following the discussion, Dr Amer has kindly written a quick summary on how to look after yourself during this unprecedented time.
First of all, I’m wishing that all of you reading are safe wherever you are. These are unprecedented times for all of humanity, and each and everyone of you personally.
I am thankful to Dr Amalina for allowing me some space to share my thoughts to you about how you may be feeling and why, but more importantly tips you might want to take home and practice. It’s always better to plan and be prepared. As it is, one day we are free and the next we are in some form of self-isolation. The situation is rather fluid no matter where we are in the world.
Our data in Malaysia has found that many of you are exhibiting negative symptoms during the period of “lockdown”. In a study of >1000 people, mainly in the Klang Valley, between 45-48% reported feeling anxious and depressed where 22% and 20% reported severe levels of both these symptoms. Many of you are also sharing with us symptoms of stress and also trouble sleeping.
These symptoms are normal and to be expected.
The reason is that many of us are feeling symptoms likened to the grief response. We have all lost our sense of freedom during this period. Some of us might have felt shocked at the beginning, then anger followed by this feeling of contempt. When we cannot get it our way, we feel a sense of dread before we finally accept our situation. Most of us are feeling this way. Some faster, some slower. It’s normal.
So what can we do?
Well first is to regain some of this control. To take back our lives lost to the COVID-19 virus!
How do we do that?
The most important thing you can do while in this period of uncertainty is to have a routine and stick to it. Many have told me this was their saviour during this period!
Daily routine
Sleep routine. Yes, you need it!
Exercise routine
Self-care routine
The trick is to schedule and stick to it.
The next best thing for you is to practice some form of relaxation or meditation technique or exercise. It might seem trivial but having one or two or better three ways to manage your emotions is extremely helpful. Some examples include:-
Deep breathing exercise
Mindfulness
Grounding exercises
Guided Imagery/visualisation relaxation exercise
Also, it’s time that we focus on increasing activities which makes us happy, particularly those that calm us mentally, assist us physically or improve our general feeling and wellbeing. This is known as self-care activities and there are many!
Exercising
Reading
Painting. You get the idea.
Finally, we must understand why we are self-isolating/lockdown/staying at home. Once we understand our role in this pandemic, things become easier. It’s also known as having an altruistic meaning or focus to an action done. Find your meaning on why you think and believe it’s important and tell yourself why you’re doing what you are doing.
I hope these tips help and do share with us your tips for staying safe and sane during this challenging period :D.
Dr Amer Siddiq (@dramersiddiqpsy)