Psychological well-being during COVID-19
Psychological well-being during COVID-19 is equally important as of physical well being.As we can see these are unprecedented times, therefore we need to work extra hard to manage our emotions well. These days lots of mixed feelings come and go off from our mind.Its quiet natural we feel anxiety and may be waves of panic, particularly when seeing news headlines.
Our anxiety is helping us cope, bond together from a physical distance and slow the spread of the virus. So our anxiety -while uncomfortable –
is a good thing right now, especially if we manage it well. At the same time, we must effortfully prevent panic environment to overlap us and create periods when we can be screen free and calm, engaging our attention in normal daily activities. Seize opportunities to share lightness and humor. Laughter right now is a big relief for all of us. You can also find moments of hope and resilence all around us despite the uncertainty to maintain your psychological well-being during COVID-19.
It may be helpful for you to make a list of what you can and cannot control right now. We need to make acceptance of the situations we cannot control and focus on what we can do.
Here are some tips for everyone to maintain their psychological well being during COVID-19 –
• Stay physically safe from the virus-
Here, the biggest safety behaviors (physical distancing and handwashing) which decrease transmission of the COVID-19 virus, are also an integral part of anxiety management.Stay at home when you can. When outside the home, wash your hands thoroughly and frequently.
To help us make the thorough handwashing a new habit, try this – “Wash as if you just chopped up a jalapeno pepper (without gloves) and you now have to put in your contact lenses”.Don’t forget the sides of each and every finger, the back of hands, palms, the creases and nail beds and the back of nails. Wash for atleast 20 seconds- as long as it takes to recite your loving rhyme.
• Limit media to reduce anxiety –
By now you have heard this recommendation many times and there is research behind it. Watching or scrolling through media makes us even more anxious. An excess of news and visual images about a traumatic event can create symptoms of post-traumatic stress disorder and poor health years later.
Try to limit COVID-19 media exposure to not more than tince a day just for checking updates not for disheartening stories. Take a vow to not forward alarming headlines to friends and family.
• Grab and give warm ,comforting social support-
In this critical time, taking time to share your feelings and to listen and support others will go a longway. Talking with others who have our best interests at heart makes us feel safe.More than just providing social support about the crisis, it is a good idea to use there connections to talk about the things you normally would – host your club online. Loving and caring for your pets can be phenomenal stress reduction for us too.
“Social Distancing” is actually a misnomer, it is actually physical distancing While we work hard to stay socially connected, let’s switch to that phrase!
• Find ways of expressing kindness –
Be extra kind to yourself.This is a hard time for everyone. Humans across the world are sharing this experience with you. All of us are together in this and we may all emerge with a renewed appreciation for our interconnectedness.
• Keep practicing health behaviors-
Routine and ritual are restorative to us. Our brain wants predictable activity so we can relax our vigilant nervous system. Go to bed early and get up early to startup each day more actively. Our activities, thoughts and mood are closely linked, so if you want to change your mood, change your activities and your thoughts.
• Eat healthy –
Good nutrition helps our mood. Stress makes us seek comfort foods, and in turn high carbs and sugars impact our mood. Try to fill your home with fresh fruits, vegetables and whole foods when possible.
• Work well enough from home –
Working from home may be new to you and can have its own challenges, especially in a small home with children. All of us are now distracted and needing to cope with a different daily life now, while helping others.
Here are some recommendations on how to stay focused and productive during work hours so as to maintain your psychological well-being during COVID-19
~ Confine your workspace to a specific clear area
~ Control sound by using noise cancelling headphones or earbuds
~ End the workday with clear boundaries by putting away electronic devices
~ Have a morning or evening check-in with a colleague or supervisorto reduce social isolation and provide schedule of your day workplan.Seeing faces provides more social connection and information then just talking so use video cell connections also whenever possible.
• Reducing stress arousal through breath practices like Yoga & Meditation-
Practices that manage stress reactions in the moment are critical, particularly for front line health workers. Taking time out during the day frequently, to self regulate, can be very helpful. A breathing technique like Yoga, meditation can works for calming you.
• Moral injury from COVID-19 crisis-
Moral injury is an important framework to help understand the mental health impact associated with the current coronavirus pandemic. It is like killing or feeling responsible for the death of another in war has important downstream effects on mental health, functioning and wellbeing.
Health care workers on the frontlines also may feel responsible for the death of others during a pandemic where impossible choices need to be made about distribution of life sustaining equipment. Given the shortage of ventilators for those who need them, health care workers are left to bear the burden of these decisions while simultaneously putting their own lives at risk.
• Awake your inner optimist person –
As now in this pandemic situation try to awake your inner optimist person that the scenario will certainly change very soon and try to give your even little contribution you can give to satisfy your inner peace.
You will certainly feel like –
Today, when I could do nothing
I saved an ant.
I expect this article on Psychological well-being during COVID-19 gives more peace and mental satisfaction to COVID-19 positive patients and their families.
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