Mental health during COVID-19: 7 tips on protecting your mind and avoiding burnout

Ahead of World Health Day on April 7, we turn our gaze to the importance of preserving psychological resources to get through an otherwise chaotic time

We are living in very uncertain times. None of us have experienced a global pandemic in our lifetime, and we probably will not experience it again. This means we have no history to guide us, no rulebook or playbook to navigate a pandemic; however, we do know what helps people go through difficult periods - and not just go through them, but grow through them.
Mind your language
Your language will create a mindset. Words like social isolation and social distancing are triggering for many people. So, instead of using these terms that are pre-Internet days, I would recommend using language that is positive to describe your experience. Instead of saying I am in social isolation, say, "I am staying safe" or "I am staying indoors". Instead of saying, "I am social distancing", say, "I am keeping a two-metre distance from people when I go out". Instead of saying, "I am going to avoid the coronavirus," say, "I am going to stay safe and healthy and build my immunity." You are essentially saying the same things, but one story is based on fear and anxiety, while the other is rooted in optimism and fosters a positive mindset.
Limit your sources of information
One of the main causes of anxiety is all the information that is being spread through social media. We know from research that social media is worse for you than traditional media and that consuming a lot of information can make you feel worse about your circumstances. So, instead of starting your day and ending your day with negative (and often irrelevant or redundant) news about COVID-19, limit yourself to a reliable local news outlet and the World Health Organisation. Get the news once a day at around 11am and then draw some strict boundaries around your WhatsApp groups. You may also want to politely leave some groups for the time-being if they are negative or too focused on COVID-19.
Act on what you can control
It is a well-researched fact that lack of control fuels stress and that one of the biggest stressors a person can experience is uncertainty. However, action counteracts fear and gives us a sense of control during uncertain times. One of the best things you can do for yourself and your mental health is to do things you actually have control over and let go of the things you cannot control. Exercise is a great way to get a sense of control. When you feel you can control your body, your mind tends to follow.
Make a plan to connect
One of the most significant indicators of happiness is to be socially connected with people in our life. This is why it is important, especially for those who are living alone, to have a plan for connection. Write down names of three to five people you will speak to everyday, join communities online, make lunch and dinner video chat dates with others, and have a COVID-19 buddy who you ask to check in on you if s/he does not hear from you in a couple of days.
Name it to tame it
Many people are trying to put on a brave face and, in trying to do that, they are numbing their emotions using work, Netflix or substances like nicotine. Do not try to repress your feelings, because they will not go away; they will actually get worse. The only way you can get a sense of control is to name your feelings. This is because when you have intense feelings, your limbic/emotional system overpowers your brain and when you name the feeling - "I am feeling anxious", "I am worried about my finances" - you actually send calming signals from your neocortex/thinking brain to your emotional brain and it soothes the intense emotions.
Make your room/home a sanctuary
Whether we are indoors for one week or for the near future, it is important to make your space enjoyable. You do not need a lot of room - or a lot of money - just some insight on what you really like. You can put an easel in one corner of your room, and a meditation corner with a cushion and a candle in another. Declutter, do some spring cleaning, make your bed every day, clean up after yourself, burn soothing essential oils like lavender or patchouli, buy yourself flowers or a plant and nurture them, and make sure that your space is tidy. Remember: if you are living in a messy, cluttered, chaotic place, those same sentiments will be expressed inside you. As outside, so within.
Have a routine
While we are staying indoors, it is easy to think that we are on an extended weekend and let ourselves and our routines go. However, this will make you feel more anxious and groundless, so it's very important to have a routine in place that addresses all your priorities, such as physical health, mental health, relational health and spiritual health. Make sure you take a shower every day and change out of your pyjamas. When you are 'at work', wear work clothes and change into leisure wear when you are done, because you are sending subconscious signals to your brain with the clothes you wear. Make sure you are eating nutritious and immunity-building foods and avoiding fried and sugary foods. Lastly, make sure you guard your sleep. Go to bed and wake up at the same time and don't take long naps in the day that compromise your night sleep. You should consider wearing blue light glasses while you are on your screens, so you do not disrupt your sleep hormones with extended blue light exposure. Remember, sleep affects every part of us down to a cellular level and the best thing you can do is to get a good night's sleep.
wknd@khaleejtimes.com