NUI Galway
Analysis: how to deal with such unprecedented events as self-isolation,
social distancing and a national lockdown
In times of crisis, people have instinctively come together to share
experiences, show solidarity, and to help each other. This social support
has proven to be an important factor in protecting against the negative
impact that these events can have on our mental health. The outbreak of the
coronavirus is unprecedented in that the advice to self-isolate and distance
ourselves from others is the exact opposite of what we as human beings want
to do in times of crisis.
It is important in the first instance that we are aware of and acknowledge
our own emotions. We may, at different stages, be feeling worried, angry,
sad, restless, irritable or helpless. Whatever our experiences are, they are
valid. In the words of <https://en.wikipedia.org/wiki/Viktor_Frankl> Viktor
Frankl, "an abnormal reaction to an abnormal situation is normal behaviour."
Here are some tips for minding your mental health during the lockdown
Stay connected
Advances in mobile technology in particular mean that we can stay connected
through calls, text, WhatsApp, email etc. Use this time to get in contact
with people. Contribute to a sense of togetherness that is going to be
pivotal in our ability to cope both now and in the weeks ahead. Try to
connect with people who you haven't heard from in a while or people in your
community who are likely to be isolated right now. The additional time at
home can bring tension but it can also be an ideal opportunity to reconnect
and strengthen relationships within the family.
Limit social media usage
While staying digitally active, it is also important to carefully choose
your news and media sources, particularly if some of the information you are
receiving is leaving you feeling overwhelmed. Choosing one or two
well-informed sources such as the
<https://www.who.int/health-topics/coronavirus> HSE and
<https://www.who.int/health-topics/coronavirus> WHO and limiting yourself to
set times during the day to check for updates, can help to protect you from
overwhelm and confusion. Remember that some of the information online is
driven by the views, opinions and agendas of individuals, and it may not be
helpful for you to take those on as your own right now.
Maintain healthy sleep habits
The negative impact of sleep disruption on mood is
<https://www.researchgate.net/publication/260991189_A_meta-analysis_and_mode
l_of_the_relationship_between_sleep_and_depression_in_adolescents_Recommenda
tions_for_future_research_and_clinical_practice> well-established. Without
the structure of having to get to school, college or the workplace, it can
be easy to fall into unhealthy sleep habits like going to bed later and
getting up later. Changes to your sleep cycle now could go on to impact your
mood in the weeks and months ahead. Scheduling a balanced range of
activities in your day - including physical exercise, connecting with others
and pleasant and relaxing activities - can also help with your sleep
quality. If the uncertainty of the current situation is causing you to lose
sleep, talk about your worries with others rather than ruminating on them
alone.
Time for self-care
Remember the advice of every flight attendant in the case of an emergency
landing. Passengers are advised to put on their own oxygen mask first before
attempting to help others. We each have a responsibility, particularly in
times like this, to practise self-care. Ultimately, we are less likely to be
of use to ourselves or others if we are overstretched or our resources are
depleted. This could mean preparing balanced and nourishing meals for
yourself, taking time to engage in things that you enjoy or find relaxing
and identifying the smells, textures, visuals, and tastes that you find
soothing personally.
Self-care can also mean maintaining boundaries such as refusing visitors,
reducing unnecessary demands, and saying "no". An important part of
self-care is setting up the structures around yourself that will protect you
from burning out. In the busy-ness of 21st century life, we can find it hard
to introduce and consistently implement self-care in our everyday lives.
Take the opportunity to sample some activities such as meditation, yoga,
walking, baking, reading etc. Think of the small changes which you could
bring with you into life post-coronavirus.
Find meaning
<https://en.wikipedia.org/wiki/Friedrich_Nietzsche> Nietzsche said "he who
has a why to live can bear with almost any how". Whether you are rushing
into the unknown of a shift in a busy hospital or are isolated and missing
loved ones, try to remember why you are doing what you are doing, and why it
is important to you. When we stand back and look at what we are trying to
achieve on a broader level, we can put the everyday difficult sacrifices we
are making into some perspective. It helps to give meaning to what we are
experiencing and to understand the greater purpose we are serving.
Like everything, this will pass, and we will withstand and weather the
impact of it better together. In the words of an Irish proverb "Ar scáth a
chéile a mhaireann na daoine" in the shelter of each other the people
live.
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