The silver lining in a global pandemic

All is not lost!!!!!

The internet is all geared up with topics about COVID-19, the rising deaths, shutdown and quarantine, the losses incurred, the global economy….and the list goes on.   Many struggled through immense loneliness, anxiety and depression, re-emergence of compulsive habits, substance misuse, untimely lonely deaths of loved ones and many had to re-live their childhood trauma.  Domestic violence and child abuse victims were affected even worse.

Losses are many; grief is plenty:  Agreed!

But what next?

I was just pondering on few of the things that we could do, either individually or in groups, to help us cope with the rising uncertainty, the fear and anxiety, loneliness and boredom, stress and confusion surrounding each one of us now.

I humbly urge my readers to try and acknowledge disturbing thoughts when they occur, stop bombarding your minds with distressing news, and focus on ways to make yourselves and your families feel better in the face of this crisis.  Although we cannot control what is said on the news, or the direction COVID 19 decides to take, we could still regain control over how we decide to respond to it and how much we let it affect our mental well-being.

All is not lost!

We can pull through this crisis together; and we shall overcome!

Seven things you can do to regain control of your life, your thoughts and feelings:

1. Take part in some form of physical activity.

Join an online yoga class, revamp your passion for gardening; plant some roses, go for walks or a jog; Rejunivate yourself through physical activity.  It will help not just your body keep fit, but your mind too.

• Establish new routines.

Create new routines to suit your new normal.  Do you work from home?  Set aside a particular time and place, talk to your family about your work requirements and your plans for meeting them.  Engage in activities that give you a sense of fulfillment and purpose, cultivate a hobby or join an online cooking class; anything that keeps you meaningfully occupied.

It is in your best benefit to create a structure.  Keep an alarm; wake up on your usual time; and get going on your usual chores.

• Healthy coping strategies

Think of what has kept you calm and relaxed in the past.   Does painting calm you down?  Does music help soothe you?  What about bubble baths or calming oils?  Practicing simple relaxation techniques, like mindfulness and breathing exercises, muscle relaxation, can all be very helpful in alleviating mental distress.  If not, just stick to watching funny shows or videos.  Color some, paint some, and sing some. Play cards with your kids. Look at old pictures. Get dressed. Put on makeup.  Do whatever it takes to make you happy and feel calm.

• Maintain social connections

Looking out for your family, friends and neighbors.   Check in regularly to spot signs of stress or mental health issues.  Help out a neighbor. Reach out to someone you haven’t spoken to in a while and re-establish friendships.  Video calls help give that illusion of proximity and feel like the person or people you’re talking to are nearby.  On the same not; have video dinner dates with friends and colleagues. (Where you and your networks decide on a time to meet together online for a meal).  As much as internet addiction has become an issue in many a households these days, we are truly fortunate to have easily accessible internet; to stay connected with the people who matter to us most.

• Practice Charity

Create your house and fill a bag of items you don’t need anymore.  Make a donation.  Offer to walk your neighbor’s pet. Make a card for someone.  Help someone mow their yard or a student with their homework.  Encourage your children to make handmade cards for the nearby assisted living facilities. Make masks for your local organization.  Buy local and help local businesses.  Order takeaway meals from places that seem to be struggling.

• Write a bullet journal.

Do you at times scratch your head and wonder where and how the time, the weeks and the years disappeared? That’s where bullet journaling comes to play.  It helps you keep track of tasks, take notes and jot down thoughts all in one accessible location.  No matter whether you highlight just a few points or go to elaborate paragraphs; it is yours to keep; so use it in a way that work best for your needs

Remember your desire to lose weight and watch what you eat?  That New Year’s resolution to power walk or jog in the neighborhood? If you take up bullet journaling, you can easily create habit logs to not just of your food intake or your exercising goals but also of things accomplished, tasks completed or left un-accomplished.   For those battling health issues, bullet journaling can help set treatment goals.

• Practice mindfulness

Use diversion:  Is there a book that you have been planning to read for a while now; but never got to it?  Do something challenging that is outside your comfort zone; try recalling the names of all American presidents; solve a puzzle, try counting backwards or just work on accomplishing something,

Stressed for too long?  You need a vacation.  Take a warm shower or a bath.  Use aromatic oils if necessary.  Turn off the news channels, telephones and the internet.  Take a walk outside and breathe in some fresh air.  Take time to take in the scenery and the sounds of nature surrounding you.  Smell the flowers.  Enjoy the sunset.  Think of a memory; something that made you happy in the past.  Walk down the memory lane and look at old pictures.

Take virtual tours:  There are many museums and parks around that offer virtual tours.  Enjoy them with your loved ones.

Practice intentional breathing:  Controlled breathing is therapeutic to the mind, body and soul.  It can help lower blood pressure, promote feelings of calm and relaxation, and relieve stress.

Muscle relaxation:  Close your eyes and focus on tensing and relaxing each muscle group for a couple seconds. Start with your feet and toes, and then move up to your knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes. Maintain deep, slow breaths the entire time.

Having said all this, be kind to yourself.  Not all strategies work the same way for everyone.  Use the strategies that help you the best.  Follow your heart.  When it comes to coping skills, there’s always room for improvement.

Also read:

Lock-down : How kids are coping

to know more about how to help kids cope with this pandemic

http://nursingwithanitha.com/lock-down-how-are-kids-coping/(opens in a new tab)