The recent pandemic of the Coronavirus COVID-19 that has impacted people in varying ways has created major challenges around mental health care. Given the uncertainty and evolving current emergency protocol of Lockdown, many of us are struggling to deal with this new reality.

 

While we recognize the physical impact, it is also important to look at the psychological implications on our emotional and mental wellbeing. With the onslaught of disruptions to our lives amid the Coronavirus pandemic, many of us are seeking professional mental health support to help weather this crisis.

 

Ms. Sunita Menon, a Cognitive Behavioral Therapist (CBT) graciously agreed to a Q&A over the phone providing insights on how to cope and manage during these stressful times. Ms. Menon having graduated from the Swinburne University of Technology, Australia with a Master’s in CBT, currently operates her own practice in Chennai, India.

 

Common signs of distress

The term lockdown makes us feel trapped and with our routines disrupted and family members thrown into close quarters, this can affect our physical and mental wellbeing.

 

  • Anxiety, stress, irritation and depression-overcrowding, income insecurity,  criticism, intolerance, physical abuse of self and others, lack of personal hygiene, awry sleep habits, boredom, lethargy, lack of physical activities
  • Overwhelmed- deciding on division of labor from domestic chores to handling children and other such responsibilities (pets, aged parents, etc.), rationing and deciding on meals, co-dependency is also increasing
  • Anger and frustration-about the confinement, lack of privacy, being in each other’s space, no physical boundaries, sharing of resources from computers, TV screens and other gadgets, constant nagging sets off  a power struggle between children and parents, negative and pessimistic in thinking, verbal abuse
  • Overindulgence and Withdrawal symptoms- hyper sexual, marital rape, nicotine, alcohol and other substances
  • Addiction to gadgets

 

Manage and reduce stress levels

Being positive, staying informed and setting realistic goals for both of ourselves and others in our charge is key! This will help us settle into this new rhythm of life and reduce our sense of helplessness.

 

  • Set a routine–waking up at the same time every day is very important, plan the day, exercise/meditate, practice mindfulness, complete tasks with realistic expectations
  • Respect boundaries, give space and make oneself invisible at times.
  • Allow the children to get bored so they rely on themselves and not become an adult’s responsibility
  • Sharing parenting responsibilities and ensuring ‘me time slots’ to get a break from kids is healthy. Set time to chat and listen to each other’s concerns each day
  • Stay connected with friends and family
  • Find a hobby not connected to your profession; learn a skill, a new one preferably
  • Indulge in altruistic acts with family members in same house itself; any act of kindness
  • Speak to near and dear ones of one’s fears and doubts
  • Practice personal hygiene
  • Allow for reasonable gadget time; divided in slots for entertainment, viewing, social media, study and researching. Please remember children today use gadgets for most of the above reasons. Monitor the kids
  • Board games, reading aloud, karaoke, exercising, dancing, cooking, baking, encouraging participation in domestic chores to make them accountable and responsible can all become family bonding activities and is also therapeutic
  • Introduce new E-learning sites. Online courses to learn a new skill or hone an existing one
  • Restrict Coronavirus media coverage; choose only credible news sources
  • People with underlying mental health issues and other medical conditions are a vulnerable group and it’s important to continue with treatment and therapy including contact with support groups
  • Ensure schizophrenics and bipolars and people with other mental health conditions have their supply of daily medications and accessibility to doctors in case of psychotic symptoms increasing.

 

Red Flags that may indicate the need for professional help

  • Major anger display
  • Reluctant to get out of bed
  • Sense of disconnect and disinterest with surroundings and self and others
  • Over indulgence in substances and withdrawal symptoms for lack of availability of substances
  • Violent
  • Obsessive behaviors
  • Suicide ideation
  • The inability to step out and get some fresh air, too much human interaction, activity and sound around a person with mental health issues, can overwhelm some of them and disturb their sense of equilibrium and functioning

Do you provide Online therapy/counseling given the current social distancing?

Yes, Web therapy, Video calls, Face Time, WhatsApp, Skype, Google Hangout, Botim, etc., are some platforms I use.

If you are not available, what are my alternatives?

There are 24 hour helplines. I see clients only by appointments. In case of an emergency, I will allot a time slot on the same day or at the earliest for an online session.