To win the battle against COVID-19, we must address the rising mental health distress amongst ourselves and our children. DR KAFEEL KHAN, human rights activist and Assistant Professor at the BRD Medical College, Gorakhpur, gives us a few tips on how to secure our mental health.
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Humans, by nature, are social animals.
However, during the quarantine and lockdown, humans were forced to enforce social distancing, isolation and lack of physical contact with other family members and friends and colleagues while working from home. Apart from this, many suffered from temporary unemployment and financial struggles due to the lockdown. Unending rumours, unscientific views, infodemics, stigmatisation of getting infected with COVID-19, guilt, infringement of personal freedoms, death of loved ones and the uncertainty of what could happen next took a heavy mental toll in adults and children.
Research suggests that mental health problems followed cardio-respiratory difficulties as the second most reported comorbidity.
Since the outbreak of COVID-19, emerging data and reports have shown that all types of violence against women and girls, particularly domestic violence, has also intensified.
There is still much uncertainty about the virus.
“Research suggests that mental health problems followed cardio-respiratory difficulties as the second most reported comorbidity.
The most common emotion faced by all is fear and anxiety. It's normal for people to experience a wide range of thoughts, feelings and reactions. We must be alert if someone around you is feeling these symptoms:
Children cannot express their feeling and what they are going through. It is important to stay alert to their behavioural and habitual changes to spot signs of mental health distress.
You have to closely observe these peculiar signs and symptoms in your child:
“Children cannot express their feeling and what they are going through. It is important to stay alert to their behavioural and habitual changes to spot signs of mental health distress.
One must remember that most people recover. One must also remember that you are not alone.
Staying at home can be quite nice for some time but, in the long run, can also be boring and restricting. Here are some ways to keep positive and cheerful.
1. Follow a routine and keep yourself busy. Make a time table with fixed slots for breakfast, lunch, snacks, dinner, bath, play, and reading.
2. Sleep early: Do no engage in late-night chatting on WhatsApp, social media, or movie watching.
3. Get up early, eat healthily and drink plenty of fluids.
4. Exercise regularly.
5. Distract yourself from negative emotions by listening to music, reading or watching television.
5. Rediscover your hobbies: If you had old hobbies like painting, gardening, or stitching, then go back to them.
6. Learn new skills like writing, swimming, horse riding, dancing, new recipes for cooking, or learn to play new instruments like the violin or guitar .
7. Talk, speak out, listen, connect with family, friends through calling and video calling.
8. Talk and share happy events and common interests.
9. Exchange cooking tips and music.
10. Sharing is caring. Small acts of kindness will make you feel good. Understand if someone around you needs advice, food or other essentials. Be willing to share.
11. Do something that makes you feel proud.
12. Get out in the open to admire nature's beauty, the colours, and animals around you.
13. Stay informed—but don't obsessively check the news. Focus on facts, reject rumours and theories. Do not follow sensational news or social media posts. Knowledge is power.
14. Do not keep discussing all the time about who got sick and how. Instead, learn about who got well and recovered.
“One must remember that most people recover. One must also remember that you are not alone.
15. Elderly people may feel confused, lost and may need help. Offer them help by getting what they need, their medicines, daily needs etc.
16. At times of anxiety, practice slow breathing for a few minutes. Think of something calm and serene, and slow down your mind.
17. When feeling angry and irritated, calming your mind, counting back from 99 to 1, distracting yourself helps.
18. Avoid tobacco, alcohol and other drugs.
19. Know what to do if you are sick. Know where and how to get treatment and other support services and resources, including counselling or therapy (in person or through telehealth services).
20. Give more love and space to your partner.
Special care is required to protect your kids. The first, and most important step, is to stop freaking out in front of kids. As adults, we must self-regulate our fears and anxiety.
“A healthy mind in these difficult times may help us win us the battle against the pandemic more easily.
Balance your body language and your words.
Have an open discussion with your children. Explain to them in their language and assure them they are safe. Remember your relationship with your child is like an emotional bank account, the more you deposit the more you can withdraw.
Make rules that are clear and consistent for everyone. These can be in the form of laying down no abusing, no shouting or no beating. One must emphasise that 'No means No'.
Try to make a time table for everything.
Allow children to watch TV for a specified time only. The same goes for using mobiles and laptops.
Keep them busy by allowing them to help in household chores to make them feel responsible. Give them lots of recognition for their good work and reward them and yourself.
“Have an open discussion with your children. Explain to them in their language and assure them they are safe. Remember your relationship with your child is like an emotional bank account, the more you deposit the more you can withdraw.
Consult a psychologist immediately if symptoms persist or worsen. You can call the Ministry of Health (Helpline number 1075 or 01123978046) for advice from a mental health professional. You can also contact your own doctor or mental health professional.
A healthy mind in these difficult times may help us win us the battle against the pandemic more easily.
The golden rule for COVID-19 is to continue social distancing, wearing a mask and practicing hand hygiene.
(Dr. Kafeel Khan, is an assistant professor at the Department of Paediatrics, BRD Medical College, Gorakhpur, Uttar Pradesh. Views are personal.)