Coping mechanisms to deal with Emotional Distress during lockdown.

Every human being is unique thus each react to stress differently. There are several factors like
personality, personal experiences, family background, community which makes each one respond to
similar situations differently. We may be faced with realization that our immediate future is uncertain,
anxious of our health and of our loved ones, or struggling with routine affairs and providing for our
dependents. Faced with sudden isolation or quarantine, individuals may react with fear and anxiety
which can lead to depression and despair, or anger and aggression.

Experiencing helplessness and anxiousness is a natural response to the crisis. Being said that, we also
have a choice to make, either wallow in our negative thoughts and emotions which will lead to long
term psychological and physical problems or work towards coping up with it so that we can lead a
healthy life. If our wellbeing is our choice then we need to prioritize to take care of our mental health.
What we wish to achieve through this approach is to get stronger as an individual and as a community.

The first step towards coping is to pay attention to our feelings, thoughts and reactions. We need to
recognize the early signs of emotional distress-

• Lack of interest in activities which we liked before

• Unusual restlessness and excessive worrying
• Having trouble relaxing and sleeping
• Severe anxiety or panic attacks
• Change in eating patterns
• Easily startled and feeling as-if ‘on the edge’ daily for most of the day
• Constant complaining or blaming others without any reason with increased irritability and anger
outburst
• Crying frequently
• Recurrent unexplained headaches and other bodily pains
• Increased use of alcohol, nicotine or other drugs
• Excessive introversion or rebellious behaviors in children
• Some signs of anxiety in children may include bed wetting, thumb sucking, worsening of ticks
and hyperactivity.

The second step is to shift our perspective from negative thoughts and feelings to building resilience.
Resilience can be defined as the ability and predisposition to ‘bounce back’ from any crisis. We can start
building resilience by focusing on the now, rather than tomorrow or future which will instead cause
more stress. Gratitude and resilience go hand in hand thus being grateful will help us to avoid negativity
and will enable us to make most of each day.

The third step is combining mental resilience with physical efforts. If we tend to be fairly resilient in the
face of stress, we need to have coping skills that will allow us to manage being quarantined without
many negative effects. Some of the necessary coping methods to deal with stress are as follows –
 • Establish routines and rhythms. Set up a wake up time and follow it no matter what. Starting a
day early will keep us motivated and prevent feeling lethargic.
• Structure your time and also break up the day in order to stave off monotony.
• Eat healthy and balanced meal. Avoid stress eating or fasting for long periods.
• Get at least 8 hours of sleep every day.
• Avoid excessive use of nervous system stimulants like caffeine. Strictly avoid nicotine, alcohol
and other addictive drugs which can lead to symptoms of withdrawal or unpleasant cravings.
• Schedule a regular work from home pattern.
• Schedule household tasks and share those tasks among family members.
• Exercise regularly and include family members if possible.
• Unwind after your daily tasks are done. Indulge yourself in activities which calm you down or
take away the stress.
• Develop a hobby to stay engaged.
• Maintain social connection virtually. This will help you create support for you and your loved
ones. Avoid conversations which might trigger stress in you.

Last but not the least; we need to remember why we are doing this. Even if we feel frustrated or cooped
up, it can be helpful to think why we are quarantining ourselves. By doing our part to prevent the spread
of the disease, we are protecting others and making sure that those who are sick are able to have
greater access to available health resources. Our thought influences our feelings and behavior; hence
gratitude and positive self-talk will help us to get stronger in the face of crisis.

Shalini Ekka