On COVID-19 and Mental Health
- Word Salads
- Apr 9, 2020
- 7 min read
Updated: May 12, 2020
[CN: COVID-19 & Mental Health]
We are only human; we love certainty and control, so in such uncertain times, it’s entirely normal that we feel fear. As we collectively foster a culture of social distancing, and self-isolating when ill (and it goes without saying that these are absolute priorities), it’s only right that we make sure we have thought about the many ways we can help ourselves, and stay as well as we can be! By sharing this, I invite you to read this till the end. And by tagging you, I am hoping you can pass the message on!
While COVID-19-related statistics on mental health are lacking thus far, mental health providers in the UK, HK and worldwide have reported increased demand. We need only to consider the volume of anecdotes and cries for help in recent months, or observe the change of behaviour trends of whole populations, to understand that coronavirus is a source of anxiety for many of us.
For some, it’s the very immediate worry about contracting the disease, or living with a loved one who may die from the disease.
For some, it’s the feelings that arise from the loss of normality. From being isolated, from being stuck indoors during quarantine, from not being able to visit your grandparents. There hasn’t been much time to adjust to the surrealism that things won’t be the same for a while.
For some, it’s the loss of work and a stable income to support their loved ones - the uncertainty that they will face in so many areas of their life in the months to come.
For some, it’s the immense frustration that politicians, governments and the general public might not be making the right decisions, or may even be prioritising their own agendas over curbing the spread of the disease.
For some, it’s the possibility that something they’ve worked towards for a long time will never reach fruition. Or that their relationships with others won’t develop as they would have otherwise.
And for some, it’s simply the fatigue, this pandemic being the latest blow in a series of unfortunate events. We have to remember that all this is taking place within the context of pre-existing human struggles, whether big or small.
It is a highly emotional time for all of us. And now more than ever, it’s important to break that bubble, let go of nationalities, privileges and genders, acknowledge all of the above and recognise that #itisoknottobeok. It’s normal to be worried, and “on edge”, and it’s okay to be low. Some of us will be affected more than others by this pandemic, but we will ALL be affected. Now more than ever, you are not alone. Now more than ever, we must be kind to ourselves and others.
There is so much we can do to make this situation better, and whether we do it for ourselves, or for other people, all we can do is try our best. I’ve come up with 15 points as a place to begin:
1. Listen. Be there for others if you can, especially if they’re self-isolating or heavily-relied on as a carer. And if you do, listen as they would for you. Try not to make assumptions. Acknowledge their concerns, and respect the trust they place in you.
2. Boundaries. You must not be afraid to set clear boundaries with yourself and others regarding what you can currently take on, even if you choose to focus on helping those who are struggling more.
3. Reach out. Ask for help if you need to, even if just for a chat. Don’t be afraid to let it out; don’t bottle it up.
4. Openness. Remember that your own struggles are real, justified and deserve respect. Don’t bottle up your feelings because someone, somewhere, has it worse – a bit of relativity is ok.
5. Inform yourself, by all means. But remember that the media can be sensationalised and may not always be helpful. Limit yourself to reputable sources and switch off from the news or social media every once in a while. Keep politics out of mutual aid groups.
6. Amplify positive images of people in your community, including stories of recovery from COVID-19, and how they’ve helped one another in this time of crisis. #builduponeanother
7. Control. Recognise what is in your control (e.g. social distancing and travelling plans) and what is out your control (e.g. quarantine measures and government policy).
8. Educate. If you are in the position to, educate others in order to challenge hoarding, misinformation and unnecessary stigma. In an ideal world, Coronavirus really should not be associated with any particular ethnicity, or be a source of panic. It’s only through honest discussion, an openness to learn and the challenging of preconceptions that we can avoid this together. Stay away from the comments section - don’t give airtime to those that mean ill.
9. Kindness and empathy towards others - healthcare providers, community volunteers, your loved ones. Make sure they know the positive impact they have had on your life, and how much you value them.
10. Home: Make it your home. Keep it as clean, tidy and comforting as you can: you will be spending a lot of time here. Set boundaries with those you live with, to avoid miscommunication and stress. If home is unsafe, make sure you have a support network in place, and consider alternative options.
11. Self-care. Take care of yourself. Avoid burnout. Eat well, stay hydrated and sleep as you normally would. Take your medications and continue to arrange medical appointments. Wash your hands and shower, but not excessively. Understand these things can be particularly difficult for those with pre-existing mental health conditions, and support them as best you can.
12. Connect: Stay connected if you can. Replicate your social life and the time you dedicate to it online, be it through calls, Facebook, forums or discord servers. Don't be afraid to make new friends through others or let groups mix, just as you normally would.
13. Interests: Pursue them. Continue current hobbies, take pride in them and share with your friends! Take up new skills if possible: make the most of the digital era by keeping your brain occupied, challenged and productive.
14. Exercise, and keep healthy. Maintain good routines and keep moving - there are many online exercise tutorials, so explore what’s available! If you can, change things up and get some sunlight, fresh air, some nature, even if just by opening a window.
15. The Present. Enjoy the present. Consider practising mindfulness, meditation, yoga, or anything else that will help – there’s much more than you think. If you think you would benefit from it, you deserve it!
Some of the above require privileges like a home, stability, access to support and a supportive social network, which I recognise not everyone has. Some people will be fighting on the front lines so desperately that these things will be far from the priority. No one can, or should, be expected to do everything on the list, and there are many valid reasons why.
However, I hope that as long as we try, every little bit will help. And I hope that this has been helpful to at least a few people, highlighting mental health as the serious consideration that it is. Mental wellbeing is just as important during this time, and keeping ourselves well now is a big step towards protecting our collective future.
If you want to do more, allow yourself to feel good doing so, by protecting yourself, practising good hygiene and social distance, looking out for the lonely, donating blood, volunteering for local efforts safely, educating your friends and family, spending local and supporting small businesses, signposting those who need practical support, increasing your employees’ sick pay, calling your local administrator, organising care for children of overworked families, pressuring the government to do more, making note of the small good things so we can emerge from COVID-19 a better world etc… Some people like keeping a journal, and maybe this helps.
Keep an eye out for signs of deteriorating mental health in yourself and others (preoccupation of thought, sleep troubles, sensitivity etc…) Do not be afraid to seek help at any point and know your emergency contacts.
Remember that the world will get through this. There are undoubtedly dark times ahead, but I suggest we also view the pandemic as an opportunity.
We can take the time at home to improve ourselves, to be more united as families and to recognise where our values truly lie.
World leaders can be motivated to begin making decisions on moral rather than economic grounds, with the full support of the people they represent.
And what’s more, the world as a whole can become more united, now that we have been shown just how connected, yet fragile, our global community is.
I'd like to argue it’s not wrong to think these things. There is nothing wrong with hoping for the best, especially when we are being faced with the worst. If there’s one thing this pandemic can teach us, it’s that we need other people - their companionship, their kindness, their love. Not just as we face the threat of coronavirus now, but as we move forward as a people and planet.
Go ahead and share your stories and how you're make it harder for coronavirus to win, by staying at home, studying hard, virtual chatting with friends, doing what you love, protecting yourself, or pushing for change - no matter how small. If you really want, copy and paste this message, add to it, take bits away, adapt it to where you are, and pass it on. Tag people if you want: a mixture of those you love, those you appreciate, and those you respect highly, even though you may not know some of them well at all. Remind the world that we’re all in this together.
This article was inspired by the #itisoknottobeok social media campaign for men's mental health awareness, at a time which there is a larger cause to unite behind. It recognises the challenge to global mental health the pandemic and its implications bring, as well as the large and small issues that were part of the pre-existing backdrop.
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