Humans are social creatures, but during these lockdown times, we’re being urged to keep distance from one another through “social distancing” to protect our own immunity and of those who may be vulnerable. How can we ensure that we’re also looking after our mental health during quarantine…
Coronavirus has plunged the world into uncertainty. These are testing times. A lot of anxiety stemming from worrying about the unknown and waiting in anticipation for a greater disaster to happen due to COVID-19 is on a macro scale. Constant news about the pandemic is taking its toll on people’s mental health, particularly those already living with conditions like anxiety, depression, and OCD.
If you are struggling with anxiety, fear or a feeling of helplessness, these tips can help keep you calm and cope up better with the uncertainty.
- Limit screen time. Isolate yourself from the 24×7 news about the virus. Sometimes what we don’t know is far more important than what we do. Anyways you already know much more than you need to as far as the pandemic is concerned. Perhaps you can decide on a specific time to check on with the news.
- Be careful of what you read. There is a lot of misinformation swirling around – stay informed by sticking to trusted sources of information such as government and NHS websites.
- Avoid sending fatalistic messages. Some people don’t have the same mental strength as you. Instead of helping, you could trigger mental health issues in them.
- Don’t look for additional information on the internet. It could weaken your mental state. Mute WhatsApp groups and hide Facebook posts and feeds if you find them too overwhelming.
- Keep up daily routines as much as possible. It’s a good way to keep anxiety at bay and feel normal.
- Keep yourself engaged. If possible listen to music, introduce board games or tell stories to your children or develop a hobby like painting, gardening, cooking, etc. You could work through your to-do list, watch movies or shows you’ve missed or read a book you’d been meaning to get to.
- Eat healthy, engage in regular exercise/yoga/meditation and get enough sleep. In fact, quarantine is the best time to go on a diet or a fitness regime.
- Stay connected with people. Quarantine is also a good time to make sure you have the right phone numbers and email addresses. Agree regular check-in times and feel connected to your loved ones.
- Maintain discipline at home by washing your hands. Do not hesitate to put up a sign or alarm for everyone in the house.
- A positive mood helps to protect your immune system. Studies show that negative thoughts lower your guard making your immune system weak against disease invasions.
Why Is A Complete Lockdown “Need of The Hour”?
The coronavirus that causes COVID-19 mainly spreads from person to person. When someone who is infected coughs or sneezes, they send droplets containing the virus into the air. A healthy person can then breathe in those droplets. You can also catch the virus if you touch a surface or object that has the virus on it and then touch your mouth, nose, or eyes.
Coronavirus can live for hours to days on surfaces like countertops, tables, doorknobs, bathroom fixtures, phones, keyboards, remote controls, toilet seats, railings, etc. How long it survives depends on the material the surface is made from.
Coronavirus – Viability On Surfaces
Here’s a guide to how long coronaviruses can live on some of the surfaces you probably touch on a daily basis. I was compiling this data when the same was posted by WebMD. Sharing the same with you all.
| Metal | doorknobs, jewelry, silverware | 5 days |
| Wood | furniture, decking | 4 days |
| Plastic | packaging like milk pouches or containers, detergent bottles, bus seats, backpacks, elevator buttons | 2-3 days |
| Stainless steel | currency coins, refrigerators, pots and pans, sinks, some water bottles | 2-3 days |
| Cardboard | shipping boxes | 24 hours |
| Copper | pennies, tea kettles, cookware | 4 hours |
| Aluminium | soda cans, tin foil, water bottles | 2-8 hours |
| Glass | drinking glasses, measuring cups, mirrors, windows | Up to 5 days |
| Ceramics | dishes, pottery, mugs | 5 days |
| Paper | currency notes, newspapers, carry bags | The length of time varies. Some strains live for only a few minutes on paper, while others live for up to 5 days.
Coronaviruses can live on a variety of other surfaces, like fabrics and countertops. |
| Food | Coronavirus doesn’t seem to spread through exposure to food. Still, it’s a good idea to wash fruits and vegetables under running water before you eat them. Scrub them with a brush or your hands to remove any germs that might be on their surface. Wash your hands after you visit the supermarket. If you have a weakened immune system, you might want to buy frozen or canned produce. | |
| Water | Coronavirus hasn’t been found in drinking water. If it does get into the water supply, your local water treatment plant filters and disinfects the water, which should kill any germs. |
We still don’t know if exposure to heat, cold, or sunlight can affect the duration coronavirus can live on surfaces.
The virus does degrade over time, but you should avoid touching these surfaces in shared spaces, and if you can’t do that, avoid touching your face afterward unless you’ve thoroughly washed your hands.
To limit your chances of contracting or spreading coronavirus, clean and disinfect all surfaces and objects in your home and office every day. You may use a household cleaning spray or wipe. Keep surfaces clean, even if everyone in your house is healthy. Sometimes infected people may not show any symptoms but can still shed the virus onto surfaces.
After you visit the drugstore or supermarket, or bring takeout food or packages, wash your hands for at least 20 seconds with soap and warm water. Do the same after you pick up a delivered newspaper.
The “APPLE” technique suggested by Anxiety-UK to deal with present anxiety
A: ACKNOWLEDGE
Notice and acknowledge the uncertainty as it comes to mind.
P: PAUSE
Don’t react as you normally do. Don’t react at all. Pause and breathe.
P: PULL BACK
Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
L: LET GO
Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
E: EXPLORE
Explore the present moment, because right now, in this moment, All Is Well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully – with your full attention.
Nevertheless, if the anxiety is really getting in your way, if you can’t sleep, or you can’t eat (or can’t stop eating), or you can’t concentrate on anything else because of the fear of contagion, you may need professional help. In some cases, telehealth may be available, if you’re unable to see a mental health provider in person. Homoeopathy comes as a rescue in such cases too since each and every homoeopathic remedy has an individual mental expression.
A firm belief that this shall pass and that you are doing your best to flatten the curve (curtail the spread) of the pandemic, is the key to stop this Monster…
Note :: Do get in touch with your Homoeopath for a possible preventive or immunity booster to add to your fight against the pandemic.
Dr Renu Madan 