Adding to the impact of social isolation is the anxiety about the dreaded coronavirus. As a psychiatrist, I am not going to engage you in a long-drawn therapeutic process or suggesting that your anxiety is baseless. The fears brought on by the virus are real but the key to dealing with those fears are also real, and they are also quite simple.

I list a few practical suggestions that will prove useful to most of you in caring for your mental health during lockdown. For those who are acutely suffering, I would suggest reaching out to a mental health professional.

7 ways to take care of your mental health during lockdown

1. Change the Perspective

One of the severest forms of punishments is solitary confinement in jails. Those of us who are at home or in familiar surroundings with our loved ones by our side will do well to remember that this is not a punishment. We should stop comparing this lockdown with being locked up in prisons. In fact, you could change your view of the lockdown and think of it as a noble act for the sake of humanity because your staying at home is not just for your own benefit but also for the welfare of your fellow beings.

2. Have a routine

I cannot overemphasize enough the importance of having a daily routine. Sure, it requires self-discipline and determination but the effort is worth it. Little things make a big difference: waking up at a same time each day, eating meals around the same time, limiting time for news and social media, allocating time for leisure/hobbies, exercising and meditation. Starting and finishing your workday at an appointed time even if you are working out of home is another important aspect of following a routine. Doing this will make you feel productive and engaged with life. Without a routine, your days will become chaotic and unproductive and lead to overthinking and anxiety.

3. Stay connected

While the fears of excessive internet usage are real, smart use of technology can enable us to remain connected with our near and dear ones when we are being deprived of their physical presence. Having said that, we ought not to forget those loved ones who we live with under the same roof. Being together 24×7 has its challenges—for instance, since the lockdown began reports of increased domestic violence and spousal abuse are coming from around the world including India. It is crucial that each of acts as a source of comfort to those around us, giving them the right amount of attention while at the same time providing them their own space. One practical way to create joy at home is to help in household chores and do activities like cooking and cleaning together.

4. Stay active

Physical exercise is essential for your overall wellbeing—physical, mental and emotional. It is well-established that moderate exercise releases endogenous peptides called “happiness hormones” that cross the blood-brain barrier resulting in improved mood. Besides, regular exercise enhances your immunity and helps you fight infections—something we all want during a pandemic.

5. Engage in something new

All of us, at some time or the other, have felt like learning something new but the busyness of life prevented us from ever seriously pursuing it. Consider this lockdown as an opportunity to fulfil your heart’s desire to take up a hobby or acquire a skill. Whether you want to start gardening, learn a new language, write a book or try your hand at playing the guitar, this is the time to do it.

6. Finish a pending endeavour

This is an extension to the previous point. You may have started something but were compelled to leave it unfinished because of other priorities. Perhaps it was something important like finishing the half-written will or arranging your financial records. Or it could be something as simple as calling up that friend you have been meaning to get in touch with.

7. Cultivate positive emotions

As we grow, we begin to take ourselves too seriously. We get preoccupied with work pressures, family obligations, health issues and other such matters, in the process losing touch with the lighter side of life. But a sense of humour and the ability to laugh at oneself is a quality that can take the edge off all the hardships we face. During this lockdown, make it a point to spend some time each day watching or reading something funny and share jokes with your family and friends.

The above 7 ideas are meant to make it easier to endure the undue strain on your mental health during lockdown. But I strongly recommend that you continue following these suggestions even after the lockdown is relaxed or lifted as they will raise the quality of your life.

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Waking earlier is something that many people don’t like to consider. Not because it holds no benefits, but because people love to sleep. I mean, what sounds more appealing: getting up at 6am to work out, or sleeping in a nice cozy bed for a few more hours? I know what I’d prefer to do. Unfortunately though, this is something that you need to consider if you want to be ready to run a marathon, whether it is in a few months, or in a year’s time. Set your alarm at 6am, park it at the end of the bedroom, far from your bed, to prevent you from hitting the snooze button—you’ll be good to go in no time.

2. Hire a babysitter

If you have kids it’s unlikely you’re going to find ‘alone time’ very often. Instead, you’re going to be changing diapers, driving them to sports, and in general, looking/cleaning after them. Don’t get me wrong—I am not condemning spending time with your children. There just needs to be a line drawn for when you need a break from the realities of parenthood to make some time for training. If you cannot afford to hire a babysitter, hand them off to Aunt Barbara and Uncle George. They’ll take good care of them, and you’ll finally have that desired ‘alone time’ to work your body to the maximum and become fit!

3. Work out with your children

Depending on the age of your children and exactly how you are training, sometimes you could run with your child in a pram, or you could get your child to jog along with you if you’re alone; in essence, get your children involved. If you work out at a gym, see if there’s anything for them to do there. Encourage them to become healthy with you, and be a positive role model in their lives. This, however, depends on many variables. But, something can be arranged to benefit everyone.

 4. Start earlier than usual

This point may seem similar to the first point, but it’s not. Instead of it being earlier in the sense of morning, it’s in the sense of time before the marathon. In other words: begin training six months before the marathon if you know you’re going to be stumped time-wise, and you can’t do much about it. Distribute training over a long period of time, and try your best to stick with it. Providing you acquire the fitness and shape you’re aiming for, this is a completely viable solution to a very real problem.

5. Run away from distractions

Turn off the television, put the magazine down, and go for a run. Imagine you’re being chased by the television, and all you want to do is run and become fit for a marathon. This includes weekends and other days you may not have to work, as well as times after work. It may seem impossible with all the commitments and obligations, but I hope that after a while, you’ll soon adapt to living without distractions. Worst comes to worst, you throw the distractions out [as long as they’re not alive!] and get to work.

6. Schedule your workouts

When I say schedule, I mean write it down with all your other commitments, and stick with it. Simply writing what you need to do can be a motivating factor, and even more so if you actually follow through with your schedule. Don’t make excuses: when the clock strikes the time you have written to work out, do it. Drop everything and start working out. Tell your friends and family not to make any plans during those times, and have them respect the fact that you’re changing your life for the better. If they don’t like it, tough luck. Maybe you could even invite them to join you—running and working out with someone could be the motivation you need to train.

Time may be running out, but it’s going to run out faster if you’re unhealthy. By following the necessary steps to becoming fit to run a marathon, it’s inevitable that you’ll change mentally and physically for the better. Step out of your house, and get crackin’.

This was first published in the February 2015 issue of Complete Wellbeing.

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