With the outbreak of the novel coronavirus in December 2019, the anxiety, stress, and uncertainty of the future have gradually taken over the whole world. The absence of efficacious treatment or vaccine for the prevention and the rising number of cases and deaths has seeded fear in people’s minds. According to CDC statistics, the new cases and deaths from COVID-19 in the last 7 days in the U.S. are 276,151 and 197,116, respectively. Since the prevention from the virus demands social distancing, and thus, the lockdowns have a significant role in affecting people’s mental health than the disease itself. Various studies report an increase in psychological distress cases since the COVID-19 pandemic.
Reported Psychological Effects Of COVID-19
The COVID-19-led lockdown and quarantines have shown to affect people’s mental health irrespective of their age, economic background, race, gender, and social circumstances. However, the extent to which you have been affected mentally and how you respond varies from person to person. Here is how this pandemic is psychologically affecting people worldwide
Fear Of Infection (COVID-19 Virus)
Fear is a natural response to changes that are unexpected and brings along uncertainty. People with underlying health conditions are more frightened and overwhelmed, for they are at risk of being infected by COVID-19 and spreading the virus. The ones who take care of such people have a double responsibility to look after elders and themselves. Studies have reported that pregnant women, parents of young children, and those with risk factors manifest more fear of catching the virus and transferring it.
Anxiety
Lockdowns and social isolation in COVID-19 roots the ambiguity of the situation in people. The plans and ideas for the future can no longer be implemented. The news all around keeps one at toes to be prepared for any possibility. This anxiousness is directly related to being socially restricted to one place. One is engulfed in several emotions that are expressed as frustration and anger.
Loneliness and Boredom
The prevalent loneliness due to social isolation in COVID-19 has physical and mental consequences. Since boredom because of the discontinuation of daily routine, social gatherings, recreational activities that keep the mind busy and healthy, a significant effect was observed, leading to depression and suicidal thoughts. A survey conducted in July by the U.S. Census Bureau and the National Center for Health Statistics reports more than third Americans to have shown anxiety and depression symptoms.
Alcohol and Tobacco Use
The reports of increased alcohol and tobacco use during the COVID-19 pandemic indicate stress due to various reasons. These factors vary depending upon the socio-economic crises, unemployment, dependency for basic daily necessities, and mental exhaustion. According to a survey, 13.3% of adults reported having started or increased alcohol and tobacco use to overcome their stress and anxiety in late June.
Disturbed Sleep
The constant stress and fear disrupt the sleeping pattern. Worry of the loved ones, not meeting them, difficulty concentrating on regular tasks, and facing difficulty sleeping are all due to mental tension.
How To Cope With Mental Stress During COVID-19
To keep yourself mentally healthy during the whole COVID-19 situation, here are some tips and ideas.
Plan Your Day
Staying at home, relaxing in your pajamas, watching television, playing video games, enjoying meals, and sleeping out of schedule may all seem very tempting. However, these enjoyable activities may not be very productive and you might end up feeling bored after a few days. Adjusting to a new way of life can be difficult, but this is the case due to COVID-19, it is inevitable. You have to plan your days and chores as your mind stays busy and diverted from the pandemic’s negativity.
Keep yourself physically active
Exercising can reduce stress and increase blood circulation to the brain, thus, keeping your mental health checked. Try adding more breathing exercises and meditation and yoga in your daily routine.
Stay Connected To Your Loved Ones During This Covid-19
Although the lockdowns and quarantines have made us socially disconnected, human connection is vital for your mental well-being. Loneliness can give rise to negative thoughts and depression. Stay connected to your friends and family through cell phones to get and provide support. Talking to your children and explaining them about the circumstances can help reduce their fear and anxiety. It could exceptionally be lonely for older people whose most activities are social rather than technology-based. So, it is important to stay in connection with them through video calls. Take care of your loved ones during COVID-19.
Follow Mindfulness Techniques
It may sound typical, but reflecting and self-compassion can help eliminate negative thoughts. Take time from your daily routine to reflect on your blessings and success and be grateful for little things in your life.
Give Time To Your Hobbies
One great way to keep your mind relaxed is to have a hobby. It could be reading, coloring, painting, planting, singing, dancing, or anything that takes your mind off negative thoughts. But it is again essential to divide your time for different activities, hence keeping your mind stimulated and thus healthy.
Stay Away From Speculations
Since the start of the COVID-19, news channels, social media, and people in the surroundings have all been about raw and speculated news. Follow only the reputed and authentic news sources and avoid unnecessary opinions from uninformed people and channels. Also, reading or following news once or twice a day is enough for you to stay updated. Do not keep yourself indulged in the news throughout the day. Avoid assumptions: Try not to judge or blame someone based on ethnicity, race, gender, etc. These assumptions only plant the seeds of negativity in your brain and contribute to psychological distress.
That said, it is nearly impossible to not feel anger, anxiety, fear, frustration, and uncertainty due to the COVID-19 scenario. However, to efficiently cope these feelings is crucial for your mental and physical wellbeing.
