By Ramon Miguel Anabo
Here are tips from a psychologist on how to protect your mental health during quarantine
It is known that Corona-virus Disease (COVID-19) is a highly contagious disease that started in Wuhan, China. Accordingly, it is strictly advised and implemented that we should stay at home and observe social distancing to prevent the spread of the virus. Although staying at home away from work and school sounds like a vacation, there are stressors that affect people during the quarantine. Individuals with seemingly good psychological health can get as affected as those individuals with pre-existing mental health concerns (such as Obsessive-Compulsive Disorder (OCD), Anxiety Disorders, and depression.)
WHAT ARE THE STRESSORS DURING QUARANTINE?
One of the stressors during quarantine is boredom. “It is as stressful as being overworked!” according to Ms. Cutie B. Cañesares, a psychologist and professor at Adventist University of the Philippines. Since it is the environment/situation that stimulates interests and enthusiasm, having to stay at home with no control over the situation can get extremely boring and unpleasant. “I see some posts wherein students nowadays wanted to go to school when during school days they don’t want to go to school – that’s because they have nothing to do at home (getting bored),” she said.
Other stressors are the “perceived lack or reduced autonomy/independence,” and “perceived lack or reduced socialization.” Since humans are social beings, people need socialization to survive. Being under quarantine, away from relatives and friends can definitely affect psychological health.
The last stressor she mentioned was “financial loss and inadequate supplies,” these stressors can mostly affect parents and workers.
WHAT IS THE IMPACT OF QUARANTINE TO MENTAL HEALTH?
The impact of quarantine on mental health varies depending on how an individual perceives the situation. It is important that people know their own personality and tendencies so personal adjustments can be made. “Quarantine may be okay for optimists than with the pessimists. Introverts may be enjoying more than the extroverts,” said Cañesares. People should “reframe” their minds to look for the good in something that is bad.
IS PSYCHOLOGICAL HEALTH REALLY IMPORTANT IN TIMES LIKE THESE?
“As the World Health Organization says, ‘There is no health without mental health’- what affects the mind, it affects the body and vice versa,” Cañesares quoted.
She relates a story from the book, God-Shaped Brain, where a patient diagnosed with liver cancer died believing that he had the disease, but the autopsy showed no signs of cancer in the liver. It was a misdiagnosis. “Our mind is powerful!” she said.
The point is: Having a healthy mind is just as important as physical health.
WHAT CAN THE GOVERNMENT DO TO REDUCE THE STRESSORS?
“Transparency of the real situation,” said Cañesares, this will help the government gain the trust of Filipinos and would encourage them to cooperate. The people will know if the government is serving the public genuinely or not.
WHAT CAN THE EMPLOYERS DO TO SAFEGUARD THEIR EMPLOYEE’S MENTAL HEALTH?
Since one of the main stressors is financial loss, especially now that there is an economic crisis due to the COVID-19 outbreak, it can cause workers to feel anxious and feel financially insecure. Cañesares suggests that it would be of great help for employers to give their employees an assurance that they would still have salaries and be offered medical or psychological help. “Through that, employees would not be anxious on how to provide the needs for their families,” she added.
WHAT CAN INDIVIDUALS DO TO PROTECT THEIR MENTAL HEALTH DURING QUARANTINE?
Here are things people can do during the quarantine as suggested by psychologist, Cutie B. Cañesares:
The first thing an individual can do is focus on how to control the virus. Do things like frequently washing hands, social distancing, use masks if you are mildly sick, boost the immune system by eating healthy food and exercising. Keeping yourself healthy and clean is important for healthy psychological health.
Plan for the worst-case scenario with the whole family: Being well-prepared can reduce the feeling of fear and anxiousness.
Stay away from things that can trigger anxiousness. To some, being too informed can lead to anxiousness, so feel free to unfollow those people who post too much about the outbreak. You can always search for news when you need to.
Use the quarantine days to do hobbies like reading books, gardening, learning or practicing a musical instrument, spending time with your family, helping with the chores, or finding a purpose like looking for ways to help the local community.
Write thank-you notes and send them to friends and family: Sharing gratefulness to friends and family can boost happiness. Do it as part of socializing.
Trust in God. Use the time to talk to God and share anxieties and concerns to Him. “We really don’t know what lies ahead but we know He holds the future,” she said.
IF YOU ARE EXPERIENCING MENTAL HEALTH CONCERNS YOU CAN CONTACT THE FOLLOWING:
· The Philippine Psychiatric Association offers a free consultation to support the mental health of our frontliners. To schedule: 0918 942 4864 or email at philpsych.org@gmail.com
· AUP Guidance services for AUP students both in and off-campus is available for online and phone counseling or consultation.
Text: 0927-267-5886, 0943-132-8487 or fill out this form
· SSD Mental Health Initiative has created a questionnaire (NCAQ-10) to help evaluate your current level of distress brought by NCOV. Click on this link: https://forms.gle/rt5SSXjdnnVQPrTh7 Your result will be sent to you and if you have remarkable distress, a mental health professional will be there to attend to you.
Further, it provides online support through chat, just send your messages in https://www.facebook.com/mentalhealthssd or contact these numbers:
Crisis call center:
Text ANSWER and call 0943-132-8487 or 0917-642-9964
Crisis text line:
Text HOPE to 0909-859-1577 or 0917-112-7427
Suicide Prevention Lifeline
Text HELP and call 0906-395-9082 or 0927-634-9229
Thank you for sharing some tips to protect one's mental health. Stay safe, everyone!