Mental health in the face of a pandemic
Humanity is facing something unprecedented – we are being assailed by something we can’t even see, but whose effect we are all certainly familiar with – the COVID-19 virus – I don’t need to explain what it is, I think that we all have a certain idea on that!
Of course, we have had plagues before in history – from the Bubonic of the 14th Century, to the Spanish flu of 1916, to the more recent novel viruses such as HIV, SARS (of which COVID-19 is a member of) and H1N1. So plagues aren’t a new thing.
What is new is that this is the first time a plague has gone global and a pandemic has been declared. Also, this is also the first time that we have had a plague that is so well publicised and scientifically explained -
And the media is having a field day – is all this knowledge the best way to deal with it? Of course, but not in the way that the media is broadcasting it – with only the most negative statistics and stories told
In many countries, stage 4 physical isolation is now in place – as we speak (29 March 2020). And despite us being so interconnected digitally, people are suffering. Why?
Because there is so much information out there about how this virus replicates, how we catch it and how many are dead and dying: and a lot of the information is wrong and sensationalistic and it is affecting our mental health – we are all sitting inside and scrolling through social media where everyone’s an expert. We can’t forget it for even a minute, because we cannot physically connect with family and friends and talk about other things for even a brief minute. Beaches and National parks are shut and there is that rumour that fresh air makes it worse right? (Actually, very very wrong)
So people are suffering, they are scared and too much information makes it difficult to know who to believe.
The effect is already being felt, with mental health admissions rising.
What can you do to nourish your mental health in the face of all this negativity?
Here are a few tips:
1. Stay positive! Even if you don’t believe it yourself! Write down some positive affirmations on a piece of paper or card and repeat them 11 times at least 3 times in a day – the first on waking and the last on going to bed – they don’t have to be fancy or said out loud. Laminate that bit of paper and keep it in your pocket – if you find the negative thoughts creeping in, touch your bit of paper and repeat your sentence once or twice – doesn’t have to be out loud – no one has to know that you are doing this! You can check out the internet for some, make up your own that resonate with you or choose one of the following – just don’t make them too long as you want to be able to remember them:
• I am well and healthy as is my entire family
• I am happy and content and this too will pass
• I embrace health gladly
• I am peaceful and content
2. Get some fresh air – open your windows – if you have a balcony or rooftop – dust it off and use it – get some sunshine onto your skin and into your eyes – you don’t have to get burnt – just get outside and have a cup of tea out there. Sit there with your eyes against the sun – see that beautiful orang-ness behind your eyelids! If you live in a country where beaches are not off limits – go for a swim!
3. Exercise! If you aren’t used to doing this, just go for a walk or bike ride – outside – if allowed, take your dog and the family and walk around the block if able – get the heartrate up by doing a few sprints or star jumps - this will burn off some of that stress hormone adrenaline – that’s why exercise makes you feel good. If you usually go to the gym, don’t stop exercising now – your body needs it more than ever. A few burpees, star jumps, planks etc are great ways of getting that body moving at home – if you don’t have a gym or yoga mat just use a rug! Down Dog – a yoga app is offering free downloads until May – give it a go – so fantastic
4. Try and eat well – Stay away from sugar – A sugary meal will lower your immunity and will actually drop your blood sugar several hours later and make you feel more anxious and stressed – ensure that you have some type of protein at every meal as this will stabilise your blood sugar: Beef, lamb, pork, chicken , fish, shellfish, eggs, dairy, lentils, nuts are all forms of protein. Self isolation is a great opportunity to learn to cook – it doesn’t have to be gourmet – there are plenty of websites that offer this such as https://www.sbs.com.au/food/recipes/collections/cooking-from-scratch .
5. Physically isolate but don’t socially isolate – facetime your family – plan to do this several times per week, Zoom your friends, ring your grannie. Go for a drive if able and drive past your aunt’s house and tell her that you are coming - she can hang her head out the window and wave at you!
6. Stay away from media – 30 minutes max every day – certainly check out your government’s website to see the latest facts, but scroll past the social media links to how many have died. Don’t watch the news or any current affairs program – its all sensationalistic and fatalistic – your government will let you know if anything changes. I haven’t watched the news for at least 5 years now and am still up to date on what matters
7. And last but not least, Be kind – wave to stranger , smile, let someone merge in front of you – it makes you feel good and we are all in this together and as we always do, this too will pass and humanity will prevail.
Alexandra ~ naturopath, nutritionist, herbalist, IFMCP~