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How to Manage Anxiety, Panic and Isolation During COVID-19 Lockdown


Practices To Help Maintain Mental Health During The Coronavirus (COVID-19) Lockdown

Since the WHO declared the COVID-19 outbreak a global pandemic, many people, even those who have not been infected by the virus, is choosing to quarantine in their homes for the upcoming weeks. Indefinite isolation, panic over scarce resources and information overload may produce debilitating anxiety and feelings of isolation.

So, you are not alone in this. Millions of people worldwide are self-isolating themselves and are fighting the virus.

Here are some tricks to reduce panic, worry and loneliness if you're self-isolating or in lockdown:

1. Re-frame your thought pattern from “I am stuck inside” to “I can now focus on my home and myself”

The mandated work-from-home policy is now an opportunity to refocus your attention from the external to the internal. Doing one productive thing each day will certainly lead to a more positive attitude. You may now complete your long-avoided tasks, reorganize, or create something you’ve always wanted to.

2. Stick to your normal routine

As you stay at home, you may be prone to fall into a lazier lifestyle, which could lead to negative thinking. Wake up and go to bed around the same time as pre-quarantine days, have meals, shower, exercise etc. Sticking to your normal routine will keep you active and less likely to spiral and it will be easier to readjust again when it’s time to get back to work.

3. Avoid obsessing over epidemic coverage

As you are going to have plenty of time these days, you have a tendency to spend much more time spending in social media and news. Stay up to date on what is happening through authorized sources, while limiting your media exposure. Avoid watching or listening to news reports 24/7 as this tends to increase anxiety and panic. Take note that children are especially affected by what they hear and see on television. Look to credible sources for information on the outbreak and ways to meet your basic needs like groceries, toiletries and medicines.

Do follow Government directives...

4. Keep your home tidy

With all the uncertainty and chaos happening outside your home, keep the inside organized, predictable and clean. A cluttered home can cause you to become uneasy and claustrophobic of your surroundings.

5. Start a new quarantine customary

You will love to do something special during these quarantined days. You can start a daily journal to jot down thoughts and feelings to reflect on later, or you may consider keeping a journal where you write down things you are grateful for that are going well. You may love to be closer to your aquarium or your indoor plants, or you may start a watercolor painting which you can add to everyday.

6. Reach out to your near and dear ones over telephone and digital media

People you trust is one of the best ways to reduce anxiety, depression and loneliness in these times. Use telephone, messaging, social media and video calls to connect with friends, family, and others.

7. Have the Toll Free numbers or Helpline numbers ready and handy. Sign up for emergency alerts via text or email to ensure you get latest updates.

8. If you need to connect with someone because of an ongoing alcohol or drug problem, consider calling your local Alcoholics Anonymous or Narcotics Anonymous offices.

9. If you’re worried about physical symptoms you or your loved ones may be experiencing, call your doctor or other health care provider and ask for the ways to get their help in case of an emergency.

10. Practice relaxation techniques to calm stress and anxiety - take deep breaths, stretch, meditate or pray, or engage in activities you enjoy.

Do maintain a sense of hope and positive thinking: You are doing your part to “flatten the curve”…

Everything is not locked down:

Sunshine is not locked down
Season is not locked down
Relationships are not locked down
Love is not locked down
Family Time is not locked down
Reading is not locked down
Learning is not locked down
Music is not locked down
Devotion is not locked down
Imagination is not locked down
Creativity is not locked down
Conversations are not locked down
Meditation and Prayer are not locked down
Sleeping is not locked down
'Work from Home' is not locked down
Kindness is not locked down
Hope is not locked down

Cherish what you have... Lockdown is an opportunity to do what you always wanted to do.

MASK is better than VENTILATOR

HOME is better than ICU

PREVENTION is better than CURE



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