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Mental Health in a Lockdown

The Novel Coronavirus has brought with it a strange and new set of living experiences, changing life as we know it. Worrying about health and the future as well as reflecting on the meaning of it all are only natural responses to the current situation. Mental health in a lockdown has been a concern for many of us – including the mental health of our loved ones as well our own. Through the course of this article, we will be looking into some mental health struggles that many of us are experiencing while living in times of Covid-19 as well as ways to cope.

Health-related anxiety

According to a study published by a medical journal The Lancet, living through such times entails several stressors. One of them is the fear of contracting the infection. As per the study, when one experiences any physical symptoms related to the virus such as coughing or sneezing, they worry that they too may be infected. The threat and uncertainty because of the virus also can manifest as anxiety as per the Psychiatric Times. One might find themselves excessively concerned about their health as well as that of their loved ones during the lockdown. This is something a lot of us experience, it might be as a passing thought or in the form of overwhelming anxiety. 

Relationship between exercise, physical movement and mental health

The lack of engagement with regular physical activity such as work-related travel and movement can cause fatigue and discomfort. The interrelationship between exercise and mental health has been long established. Activities such as walking, jogging, swimming, gymming and yoga help increase one’s sense of well-being and self-efficacy. Some of them also provide the avenue to socialize with other people. Reduction in physical movement can potentially lead to anxiety and negative mood and hence impact one’s mental health during the lockdown. 

Coronavirus and existential dread

This is a situation that is making us think about how our life was before the lockdown, the impact it might have on us or our loved ones and what the future holds for us. Uncertainty of what our future looks like can make us feel existential dread. Existential psychiatrist Irvin Yalom posits that there are four givens to life – death, freedom, isolation and meaninglessness. With the current situation bringing us closer to confront death, we cannot help but reflect on life and how meaningful it has been. It is common to think about what changes we want to bring to our life post this phase to make it more fulfilling and satisfactory. Being stuck in a situation where one is living alone through the lockdown or with people with whom one cannot deeply connect adds to one’s sense of isolation and disconnect. Breaks in routine and lack of interaction with friends and coworkers also adds to the severity of these experiences.

Domestic abuse, marginalization and mental health

As per a report published by The New York Times, movement restrictions and other conditions enforced under the pandemic have led to a surge in domestic abuse. Domestic abuse entails physical, sexual, psychological and emotional abuse. It threatens the safety of women and children and creates helplessness. For individuals experiencing marginalization, such as those from the queer community who have not yet come out to their families, toxic environments pose a grave threat to their mental health, especially during the lockdown.

Guidelines to Cope with Mental Health

  • Household chores might help – This crisis can be quite unsettling as there is suddenly no fixed routine and thus it can make us feel ‘stuck’. Engaging in household chores can help us cope with this feeling of restlessness and perplexity caused due to a lack of routine. Indulging in such activities will not only cause some movement but can also give us a feeling of satisfaction and reduce stress. Engaging in household chores helps us create an environment favorable for our mental health. While this might work for some of us, it can add to the stress that some are experiencing. There might be some days when doing household chores helps, and others when it doesn’t. It is important to check with ourselves and find what will be helpful in the present moment.
  • Anxiety and stress are natural right now – We need to give our bodies and minds time to absorb the very unstable nature of the current crisis. The desperate need to get rid of anxiety, stress, dread and demotivation can be a prominent contributor to stress and uneasiness that we are experiencing. It is helpful to realize that the stressor ultimately lies in the present situation and it is natural for this situation to impact us. Acknowledging that the anxiety and stress are situational and that everyone is experiencing some form of them, can help release some of the pressure we might be experiencing. 
  • Engage in self-care and self-compassion – This lockdown situation has led to a ‘crisis’ which means intense difficulty. So it can be helpful to deal with the mental health impacts through self-compassion and self-care. The frustration and helplessness in this situation can easily make us feel overwhelmed and at times cause us to be harsh and rigid with ourselves. Given this situation, it can be helpful to let go of some expectations from ourselves and allow ourselves the time to rest and recover. Care and love towards ourselves at this point of time can help us feel better. Being compassionate to ourselves would mean to acknowledge the pain and remind ourselves that this is a part of a shared human experience presently, and we are not alone in feeling overwhelmed. 
  • Know that we are all in this together – The experience through which we are going is being shared by everyone in some way. It is a part of common humanity. We are all experiencing similar anxiety. It is a part of our existence to go through such uncertain situations. This understanding gives us a sense of being part of a collective and can help us deal with the feeling of isolation.
  • Make time for what you love – At times a way to come out of this uncontrollable situation could be through revisiting our interests and passions. These could be activities that have been pushed to the bottom of our to-do lists because of our tight schedules. This unforeseen time could be a great space for us to dance at our own pace and rhythm with our interests. Doing this could also help us divert our minds from the distressing environment. Of course, this is not imperative. There are no universally applicable ways to deal with this situation, as different people have different coping mechanisms. This is a crisis and focusing just on productivity might increase distress. So if your coping strategy is sleeping, then that is absolutely fine.
  • Reach out and focus on what is within your control – This situation can at times lead to a feeling of losing control, which is true in terms of the conditions prevailing in the external environment. This realization can be quite uncomfortable for us because of our lack of control. In such a situation we can try to focus on things over which we have control. A few of the things which are possibly under our control in this uncertain situation could be communicating with our loved ones, sharing our anxiety with them, creating a comfortable space for ourselves, and talking to experts or counselors. All of these can help us feel grounded and in greater control. At times even humor can help us deal with the seriousness prevailing outside.
  • Limit and filter intake of media – Media, news and social media provide a virtual free space to pour down any sort of information and experiences which aren’t filtered in terms of their authenticity. They also might not be written in a mental health-friendly way. The circulation of such messages can lead to a lot of overwhelming feelings and perplexity. Engaging with such news might give us a false sense of control because it makes us feel that we are at least doing something about the crisis. But in fact, it may add to the distress and anxiety and does not serve any real purpose. During this time, it is ok to take a break from the news and stick to the facts which are readily available on official sites.
By Insiya and Srijani
 

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