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Facing the third wave of the Covid-19 pandemic, the Malaysian government has taken a selective closure approach: Selangor, Kuala Lumpur, Putrajaya and Sabah are again under the restrictions of the Conditional Movement Control Order (CMCO) until on October 27 (October 26 for Sabah). ). After weeks of respite, it is a reminder that we are not done with the global pandemic yet.
Malaysia is considered a leader in the battle against Nipah, SARS, and Covid-19 so far. Indeed, we smashed the curve in the second wave of the virus with a united response from government, leaders and the public. Although the local situation remains better than in most parts of the world, there is significant emotional distress arising from the health, economic and social impacts of the pandemic.
Emotional stress
The pandemic has caused multiple stressors for all segments of society: working adults are concerned about job insecurity and unemployment; young people are concerned about future education and livelihoods; and children and teens are distressed by online learning and isolation from schools, teachers, and peers. It is the youngest who often have to bear the brunt of this crisis the most as they face their own anguish along with that of their parents.
Given the unpredictable nature of Covid-19, there is a growing sense of uncertainty, disappointment, and detachment in all areas of life. Some degree of stress is unavoidable and unavoidable, perhaps even healthy, when facing this unprecedented crisis. It can help reinforce safety and precaution against the virus, but how can we prevent our stress from becoming unmanageable?
Self defense: de-stress
If stress turns into distress, there is an increased risk of long-term mental health problems. This requires a “self defense” strategy to help overcome emotional distress, given that the mental health infrastructure was already overloaded even before the crisis.
Here are eight practical de-stress steps to cope with uncertainty amid the pandemic:
Emotional check-in: Find time to regularly assess how your mind and body are feeling during the confinement. Sit down with your uncomfortable feelings, this can help control your anxiety rather than hiding it under the rug. Encourage your family members, especially children, to share what they are going through. We may not be able to escape stress completely, but we can prevent it from escalating further amid the pandemic.
Social interactionsMaintain human connections with your colleagues, family and friends despite physical distancing and movement restrictions during confinement. If technology allows you to work and study remotely, it can also help you stay socially connected with your loved and close ones during CMCO. Find time to connect with your long-lost friends or children to get in touch with your remote cousins. At home, spend more quality time with your family members. We must not forget our interconnectedness, which is even more important in supporting each other in the midst of this crisis.
Significant activities: Although life has been disrupted by the pandemic, look for activities that give you a renewed sense of purpose. Meaningful activities focused on relationships, philanthropy, and hobbies can help improve motivation and spirit during confinement. Malaysia is a compassionate nation with hundreds of community initiatives to help those less fortunate than us in this crisis. Perhaps you and your children can volunteer online to make a difference – help yourself and others at the same time.
Think creatively: If we can handle the stress that arises from the pandemic, it may be an opportunity for us to think innovatively about how to live life differently and better. Former Tun Prime Minister Dr. Mahathir Mohammad recently called for monetizing our hobbies to improve livelihoods. We can take the advice of Tun, a longtime pioneer of change, to see how we can become more competent and marketable for future resilience in the face of shocks.
Improving the lifestyle: Ensure a healthy lifestyle while working from home: better diet, exercise and sleep. Healthy nutrition with fruits, vegetables, and protein improves mental health, exercise releases endorphins that positively affect mood, and good sleep improves concentration, productivity, and happiness. Adults and children can lose sight of the lifestyle by staying indoors, but there is an opportunity to take better care of ourselves, away from the hustle and bustle of everyday life.
News detox: Avoid information overload about the pandemic that may increase your anxiety. We live in a 24-hour television and social media news cycle replete with negative reports of virus-related deaths and losses. While responsible citizens should be aware of the state of the pandemic, health advisories, and government-announced movement restrictions, we have the option of limiting our news input to minimize emotional distress.
(Self) compassion: Finally, develop more compassion for yourself and others – manage expectations, allow flexibility, and show kindness. Recognize that each of us is going through various forms of pandemic-related stressors and we may not be able to be ourselves as we are at other times. This requires more understanding than ever when dealing with ourselves and those around us – colleagues, family, friends, and even strangers.
The Chinese word for “crisis” is made up of two letters: “danger” and “opportunity.” If we can embrace emotional self-defense to transform our confinement anxiety into de-stressing ourselves, we will not only be able to survive the crisis but we will also come out stronger. We have an opportunity that we must not lose in this pandemic to lead a more resilient life with greater meaning, compassion and connectedness.
Arman Rashid made a mid-career shift from political analysis to mental health based on the conviction that “world peace needs peace of mind.” He is a project manager for HumanKind Buddy Bear, Malaysia’s only helpline for children during the Covid-19 pandemic.
Call these helplines if you need emotional or psychological support during the pandemic.
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