Coronavirus: A Game Of Fear, Depression

Aqib Mushtaq
It’s a frightening time. We’re in the midst of a worldwide pandemic, with cities and even entire countries shutting down. Some of us are in areas that have already been affected by coronavirus. Others are bracing for what may come. And all of us are watching the headlines and wondering, “What is going to happen next?”As the coronavirus (COVID-19) pandemic sweeps across the world, it is causing widespread concern, fear, stress and depression. Stress, anxiety and depression reactions can appear in a variety of physical, psychological, emotional and behavioural ways for any given individual. Symptoms include headaches, neck tension, gastrointestinal problems, sleep problems, lower appetite, lower energy, fatigue, virus-related worries and insecurity feelings of being overwhelmed by events, powerlessness, self-verbalization that does not always reflect reality, negative vision of things or daily events, feelings of discouragement, insecurity, sadness, anger, difficulty in concentrating irritability, aggression, crying, withdrawal, insularity, difficulty in taking decisions, increased use of alcohol, drugs and/or medication Etc. With the lockdown here to stay for the next few weeks at least – and with schools, workplaces and social hubs closed – the current situation could have serious consequences for our mental health. Those whose job security has been threatened by the coronavirus are like to be experiencing severe stress, as are those who now have to juggle looking after their children while working from home. We’re all feeling very isolated by the lack of social contact we’re now allowed to have. All of this will have an effect on our mental health.
While the COVID-19 crisis increases risk for depression, depression will make recovery from the crisis harder across a spectrum of needs.
Our bodies are not designed to handle social deprivation for long. Past studies suggest that people forced to “shelter in place” will experience more depression. Those living alone and lacking social opportunities are at risk. Loneliness breeds depression. Families, who must navigate unusual amounts of time together in confined spaces, may experience more conflict, also increasing risk. China experienced an increase in divorce following their COVID-19 quarantine. Divorce predicts depression, especially for women, largely due to increased economic hardship over time. The biggest stressor for many is financial. Unemployment and economic losses will be severe. Research on past recessions suggests that rising unemployment and financial insecurity lead to increased rates of depression and suicide. Those who experience unemployment, debt and financial deprivation are at significant risk for depression due to increased stress and difficult life circumstances. Minority-owned businesses may be at particular risk for buckling under the strain. While the COVID-19 crisis increases risk for depression, depression will make recovery from the crisis harder across a spectrum of needs. It will have impact on motivation and problem-solving, when our economy recovers, those who are depressed will have a harder time engaging in new goal pursuits and finding work. When the period of mandated social isolation ends, those who are depressed will have a harder time re-engaging in meaningful social activity and exercising. Those who are depressed will face increased immunological dysfunction, making it more likely they will suffer other infections. Depression amplifies symptoms of chronic illness. What to do?
1) Consider how to connect with others: Video calls with friends and family can help beat isolation.
2) Help and support others: Think about how you could help those around you – it could make a big difference to them and can make you feel better too.
3) Talk about your worries: Remember that this is a difficult time for everyone and sharing how you are feeling and the things you are doing to cope with family and friends can help them too.
4) Look after your physical wellbeing: Try to eat healthy, well-balanced meals, drink enough water, exercise inside where possible and outside once a day (keeping the recommended 2 metres from others as outlined in the social distancing guidance and if this is in accordance with government advice in your country).
5) Look after your sleep: Try to maintain regular sleeping patterns and keep good sleep hygiene practices – like avoiding screens before bed, cutting back on caffeine and creating a restful environment.
6) Try to manage difficult feelings: Try to focus on the things you can control, including where you get information from and actions to make yourself feel better prepared. Try to manage your anxiety.
7) Manage your media and information intake: 24-hour news and constant social media updates can make you more worried. It may help to only check the news at set times or limit yourself to a couple of checks a day.
8) Get the facts: Gather high-quality information that will help you to accurately determine your own or other people’s risk of contracting coronavirus (COVID-19) so that you can take reasonable precautions.
9) Think about your new daily routine: Think about how you can adapt and create positive new routines – try to engage in useful activities (such as cleaning, cooking or exercise) or meaningful activities (such as reading or calling a friend). You might find it helpful to write a plan for your day or your week.
10) Do things you enjoy: If you can’t do the things you normally enjoy because you are staying at home, try to think about how you could adapt them, or try something new. There are lots of free tutorials and courses online.
11) Set goals: Setting goals and achieving them gives a sense of control and purpose – think about things you want or need to do that you can still do at home.
12) Keep your mind active: Read, write, play games, do crossword puzzles or drawing and painting. Find something that works for you.
13) Take time to relax and focus on the present: Relaxation techniques can help some people to deal with feelings of anxiety.
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