IT’S BEEN FOUR days since India has gone into a national lockdown. We are cooped up at home, doing our bit to help break the chain of transmission of the novel coronavirus. Most of us are fortunately well (as of now). Some are at risk of getting the infection. A few are infected and in quarantine. But these are unusual times — no matter which category we are in, we need to take special care of ourselves.
According to the Clinical Unit of Psychology of the Universidad Pontificia Comillas, Madrid, it is normal to experience stress, anxiety, loneliness, frustration, boredom, anger, fear and hopelessness during periods of isolation/quarantine. To provide relief, it has put out a series of psychological self-care tips for people in any one of the following categories: (i) those in isolation but not affected by the virus; (ii) those at risk of infection; (iii) those suffering from Coronavirus disease (COVID-19).
Isolated but not affected
The coronavirus has fortunately spared you so far but you may be finding the going tough. If you have some/many of the symptoms listed below, you might find relief by following the recommendations.
Symptoms: (i) Are you tense and panicky that you’ll get infected? Are you finding it hard to focus on work?
(ii) Do you constantly watch TV news or read stories about the coronavirus?
(iii) Do you avoid people for fear of getting the contagion?
(iv) Do you keep talking about the danger to yourself?
(v) Are you always over-analysing every little health niggle?
(vi) Do you tremble or perspire or breathe rapidly? Do you sleep well?
Recommendations: (i) Identify the thoughts that make you uneasy. Talk to your family members or friends about them. Remember that if you constantly think about the disease, symptoms will appear. So don’t do it.
(ii) Question what you are experiencing. Match it with scientific data provided by experts, such as the World Health Organisation or the health ministry or a college of physicians. See if the two match.
(iii) Avoid information saturation. Be aware that too much information will magnify the threat perception.
(iv) Follow proper hygiene but keep in mind that it isn’t the only thing you do through the day.
(v) Watch out for false news. Don’t disseminate it. Don’t feed fear.
(vi) Don’t talk about the coronavirus all the time. Find other conversation topics.
(vii) Support community members. Help others to stay calm.
(viii) Try to follow your usual routine and live as normally as possible. If it’s not possible, adapt.
(ix) Beware of discriminating against, stigmatising or rejecting people.
At risk of infection
You are not ill yet, so don’t worry yourself sick.
Recommendations: (i) Follow the guidelines/preventive measures issued by health authorities. Trust them.
(ii) Keep yourself informed but be realistic.
(iii) Don’t trivialise the risk to yourself to avoid feeling scared.
(iv) Don’t magnify the risk either. Be cautious and prudent.
(v) Don’t do anything that will compromise yourself. Avoid addictive behaviour.
(vi) Adopt a global perspective. Remember that scientists are working hard to develop a vaccine and doing the best they can.
Suffering from the illness
You must follow the recommendations for those at risk as best as you can. In addition, try to adhere to the suggestions below.
Recommendations: (i) A certain amount of restlessness is natural since we don’t know much about the coronavirus. But try to keep your thoughts in check; don’t let negativity make you feel worse than you should.
(ii) Don’t get needlessly alarmed. Note that a lot of people are getting cured of the infection.
(iii) When you feel afraid, remember that you have fought illnesses or tough situations before and come out successful. There is every possibility that you will come up trumps this time too.
DISCLAIMER: This is an edited and abridged version of the recommendations of the Madrid institute. We are posting it on our website because it seems appropriate at this time. We do not claim to be qualified medical or health professionals.