How to maintain Psychological wellbeing during lockdown
Jun 25, 2020 GKFTII
COVID-19 has been declared as a pandemic situation. This corona virus crisis and restrictive measures that many countries are taking to contain the outbreak have shown negative impact on people’s mental health and well-being. Isolation, physical distancing, the closure of schools and workplaces are emerging as bigger challenges that affect us in many ways like to feel stressed out, anxious, fear (this is end of the world or getting infected), loneliness and powerlessness (especially in college students).
It has been seen that emotional and psychological fallout is very common among people due to being trapped at home. Residents are concerns about food shortage while students are worried about not getting enough material for assignment, delay in exams which is further affecting their job search whereas those working from home are concerned about their ongoing projects, salaried on time and loans to be paid. Too much outburst of information about COVID-19 creating widespread panic and everything being fed is negative which leads to catastrophization that is further increase in anxiety.
What do you mean by Psychological well-being ?
Psychological well-being consists of positive relationships with others, personal mastery, autonomy, a feeling of purpose and meaning in life, and personal growth and development. Psychological well-being is attained by achieving a state of balance affected by both challenging and rewarding life events.It can further be described as an individual’s emotional health and overall functioning that how he is spending his life and keeping relationships with others.
Tips to maintain Psychological well-being :
- Acceptance- Accept the fact that this is unusual and we are all together.
- Acknowledge- Acknowledge anxiety, you are not alone in feeling vulnerable. It is appropriate to the situation (as it should not hamper your daily routine).
- Have a routine- Unstructured time can create boredom, spike in anxiety/ depression which can lead to unhealthy pattern of coping. Keeping a routine reduces ‘decision fatigue’. It will also help to overcome sleep disturbance.
- De-clutter your home- Clean or re-organize your home. It will offer a sense of control in the time of uncertainty and offers your mind, body and soul a respite from traumatic stress.
- Start an at-home exercise routine- It will help to boost your mental and physical health. It will also help to kill the time.
- Maintain community and social connection- Fundamentally we are social creatures and want to gather at the time of crisis. Social connectivity perhaps the greatest determinant of well-being and one of our most basic psychological needs. So, at this time we have to show some creativity and try to maintain both psychological closeness and sense of community by using social media, video calls to our dear ones and neighbours we can actively engage ourselves.
- Practice gratitude- Writing down 5 things one was grateful just once a week is significantly linked to increase well-being.
- Vent out your feeling- Whether it is negative or positive, just vent out your emotions and feelings whatever you feel in front of the person. It will help you to connect with them and keeps you mentally healthy.
- Let yourself off the hook- Don’t beat yourself up when things are not going perfectly in your household or surrounding. Keep one thing in your mind that time “We are all in this together”.
- Meditate or just breathe- It is very simple exercise which will help you to reduce symptoms of depression and anxiety, stimulate some areas of brain and control your breath. Try simple relaxation exercise twice a day.
- Create a purpose- Working toward your goals will give you a reason to get out of bed every day, beyond earning money. Your purpose doesn’t necessarily have to involve changing the world. Instead, you might make it your purpose to be kind every day. Your purpose might involve making the world better by encouraging others to take care of the environment and family members.
- Positive thinking- Thinking positively improves your psychological well-being. In turn, as your psychological well-being improves, it becomes easier to think positively and feel good overall. Fortunately, you can begin creating that positive cycle with a few simple strategies like write about better future, recall positive life events, perform act of kindness, practice forgiveness and identify your strengths.
- Fostering relationships- The quality of relationships matters more than the quantity when it comes to improving your psychological well-being. While contact over social media can be a good way to keep in touch when you can’t visit a friend in person, there’s no real substitute for the benefits of face-to-face contact. Do not hesitate to express your emotions or ask for help.
- Limit social media(regular) time- Not having a scheduled events in the world etcetera, we can slip into mindless consumption of media that will over saturate us with stressful news and lead to more uncertainty and anxiety.
Utilize this time as a bonus time to strengthen your weaknesses and to build healthy relationships with your near and dear ones!!