Your Mental Health Matters
The COVID-19 pandemic and its implications are not only unprecedented but harrowing. We are all adjusting to new realities and grieving the loss of old ones. As we are trying to gain some sense of normalcy to that which is abnormal: homeschooling, job loss, and being quarantined in our homes with fear of the spread of the Coronavirus. Most of us are exhibiting anxiety, stress, and depression at a minimum. In medical field, we call this adjustment disorders- meaning it is normal to feel all of these things if you have had a great life event happen in the last 90 days. Every person has been affected by COVID-19. Negative feelings as depression, anxiety, and even post-traumatic stress disorder (PTSD). Although this World wide trauma may feel bleak, this is not the first disaster in our history. Researchers have investigated how mentally resilient people have responded in crisis such as Ebola, SARS, and the terrorist attacks of 9-11 in New York City. There are many ways and reasons the coronavirus pandemic may take a toll on your mental health. Being aware of the factors that might affect your well-being can help you take steps to combat these issues.
If you previously had depression, anxiety, or another mental illness, your symptoms may intensify during stressful times. And even if your mental health was better before the pandemic, you may notice new symptoms emerging. It’s important to remember that people aren’t either “mentally healthy” or “mentally ill.” Mental health is a continuum. And at any given moment, you might find yourself shifting up or down the continuum based on what’s going on around you.
Here are some warning signs that might indicate a decline in your mental health:
You might feel like you’re on a bit of an emotional rollercoaster right now. Whether you’re more irritable, sad, or anxious than usual, these emotions should be expected. However, bigger shifts in your mood might be the sign of something more serious. If you’re struggling to manage your emotions, or if your emotions are making it difficult to function, it can be a sign that you may need to address your mental health.
Stress can also interfere with sleep. You might find you’re not able to fall asleep or that you wake up repeatedly throughout the night. On the flip side, you might find you’re sleeping too much. Maybe you nap throughout the day and have trouble waking in the morning despite a full night’s rest. Getting too much or too little sleep are both signs of mental illness. But these issues can also be the cause of a negative impact on your psychological well-being. So, both issues may need to be addressed simultaneously.
Distress can cause some people to eat too much. Others lose their appetites altogether. If you’re experiencing a major change in appetite or weight, it could be a sign your distress is too high.
At times, you might find you have more difficulty concentrating, staying on task, and being productive. And while the change in your routine may make these things more difficult, poor mental health can also be a factor. If you’re having trouble taking care of your daily needs—taking a shower, doing household chores, or caring for your kids—it might be a sign that you may need to take serious steps to improve your psychological well-being. Below are some facts on how to relieve stress by taking time to take care of yourself.
KEEP THINGS IN PERSPECTIVE: Set limits on how much time you spend reading or watching the news about the outbreak. You will want to stay up to date on news of the outbreak, particularly if you have loved ones in places where many people have gotten sick. But make sure to take time away from the news to focus on things in your life that are going well and that you can control.
USE PRACTICAL WAYS TO RELAX: Relax your body often by doing things that work for you—take deep breaths, stretch, meditate, wash your face and hands, or engage in pleasurable hobbies. Pace yourself between stressful activities, and do a fun thing after a hard task. Use time off to relax—eat a good meal, read, listen to music, take a bath, or talk to the family. Talk about your feelings to loved ones and friends often.
PAY ATTENTION TO YOUR BODY, FEELINGS, AND SPIRIT: Recognize and heed early warning signs of stress. Recognize how your own past experiences affect your way of thinking and feeling about this event, and think of how you handled your thoughts, emotions, and behaviour around past events. Know that feeling stressed, depressed, guilty, or angry is common after an event like an infectious disease outbreak, even when it does not directly threaten you. Connect with others who may be experiencing stress about the outbreak. Talk about your feelings about the outbreak, share reliable health information, and enjoy conversation unrelated to the outbreak, to remind yourself of the many important and positive things in your lives. Take time to renew your spirit through meditation, prayer, or helping others in need.
Make your mental health a top priority during times of high stress and uncertainty. You may find that a few proactive measures will help you to feel much better. But if you don’t feel like your strategies are working, then reach out to a professional. Talking to someone could be the key to helping you manage your distress during this pandemic.
By Jumana Jabeer
