Pandemic and Change

Specialist Psychologist Deryal YÜKSEL

The world is changing rapidly, and we have begun to change with it. It is not easy to adapt to such significant changes at such a fast pace. We must not forget that we are going through a shared grieving process with millions of people we do not know. By staying in quarantine, we are beginning to listen not only to our bodies but also to our souls.

The coronavirus pandemic has simultaneously triggered an anxiety pandemic. It is normal to feel fear, anxiety, sadness, and uncertainty during a pandemic. Many of us have begun to question not only the virus but also our identity. The concept of ‘who am I’ is formed within a network of interconnected roles and relationships. Being isolated from the outside world during quarantine can also affect our sense of identity. Suddenly losing the things that give us meaning from the outside world can initially shock us. Afterwards, most of those affected may feel helpless and angry. If we are not aware of this and do not deal with it strategically, it can have tragic consequences for ourselves and others. If you feel like you are losing your sense of self, then you may be experiencing a loss of meaning in your life.

We all want our lives to be meaningful and to feel that we belong somewhere. For this reason, it is important to include activities in our daily lives that are meaningful to our inner world. Even if only for a short time, doing something meaningful every day will give you a sense of purpose and identity.

The anxiety created by the pandemic may also make us feel ‘abnormal’. However, we need to be aware that we are not responding ‘abnormally’. A quote from Viktor Frankl, one of the leading psychiatrists of the 20th century, explains this situation very well: ‘To react abnormally to an abnormal situation is normal behaviour.’ Breaking free from this pattern of thinking that makes us feel ‘abnormal’ is important for our mental health. Even if you are isolated at home, try to stick to a regular routine as much as possible. Although loneliness may feel never-ending, trying to make these days feel as ‘normal’ as possible will help you get through them. Start with a few things you can do every day, and keep a diary about how you feel and what you do. Doing this will help you feel proactive about the situation you are experiencing. Distracting yourself helps you avoid rumination, which is a risk factor for depression. In this way, taking on small projects or finding other distractions can help you maintain your mood.

Part of what triggers our anxiety about coronavirus is a lack of information. We are dealing with a new virus and have many questions about this disease. Our brain’s reactions to trauma are very active right now. We are all trying to cope with change, with being cut off from others, with concerns about the health of our family and loved ones. We are all trying to cope with the loss of freedom, resources and balance. Ultimately, we are all trying to cope with the fear of the unknown. When you feel yourself succumbing to fear about the coronavirus, try to focus on things you can control. We cannot control the anxiety the media creates for us, but we can change our media consumption. It is important to read news from reliable sources and to take breaks. Reading and watching news about how fast the virus is spreading or how many people are getting sick will increase your anxiety. Limit your media consumption to a specific time frame or a specific number of times. While it is useful to stay informed, it is important not to bombard yourself with anxiety-inducing news all day long. You cannot control how intense the coronavirus outbreak is in your city or your immediate surroundings, but you can take steps to reduce your personal risk (and the risk of unknowingly spreading it to others).

‘Social distancing’ is being implemented as a way to reduce the spread of the virus. However, it has negative side effects on our mental health. The severing of our connection with others and the accompanying feelings of loneliness can affect the limbic system of the brain. Intensive activity in this region of our brain is linked to feelings of sadness and negativity. This is commonly seen in depressive disorders. Perhaps the best thing you can do to combat loneliness during this period is to connect with others in non-traditional ways. You may not be able to visit your family and friends in person, but that does not mean you cannot connect.

While focusing on how to manage your mental health and loneliness during a crisis, remember that there is a strong connection between your body and mind. By focusing on our bodies, we can both think and feel better. Exercise releases chemicals such as endorphins and serotonin, which improve your mood. Regular exercise can help overcome mental health issues such as depression and anxiety and reduce their symptoms. It also increases the connections between nerve cells in the brain. This improves your memory and helps protect your brain from injury and disease. It also helps us have a strong immune system, which is what we need most to protect ourselves from the virus during this period.

If your mental health is affected by the stress of coronavirus, you can seek professional help. A mental health professional can help you manage your fears. In addition to mental health problems that may arise due to anxiety surrounding this pandemic, it is essential to take precautions to prevent existing mental health problems from worsening. If you are not feeling well during this process, consulting a mental health professional without hesitation may be the best decision for you.

This trauma will certainly affect us. We will see changes in our mental health during and after this experience. We need both individual and collective healing. As individuals, protecting our own mental health will have an impact on society. If we all take good care of ourselves, we can help our community heal when we emerge from the quarantine period. Even though our connection with each other may be severed in some ways, by prioritising our mental health, we can begin our collective healing now.