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The Lockdown Fatigue

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Everyone handles stress differently. To handle stress, you need defences. These defences are manifested in several ways. Firstly, there is the genetic predisposition; the inherited vulnerability or conversely, for our purposes, the inherited resilience to stress. Then there are subconscious defence mechanisms, some more healthy and effective than others. They have been in the background of our minds protecting us from anxiety and distress all our lives.

We have little to no control over these as they are, as mentioned, subconscious. Furthermore, there are conscious coping strategies or coping skills (we usually have full control over these)—hobbies like reading, writing, listening to music, playing an instrument, watching TV, exercise, sports etcetera. And finally, there is the personal support system – friends, spouses, children and other family members.

Under normal circumstances, these defences are largely effective for the average individual to successfully overcome stress.

But we now live under a “new normal.”

The COVID-19 pandemic is overwhelming. Its effects have been felt by some more than others but it has certainly left no-one untouched.

Coping skills are no longer available, or no longer work. As of the writing of this article, with the country’s current restrictions in place, beaches are closed, bars, clubs, restaurants, cinemas, other recreational facilities…closed. Family gatherings…cancelled. Date nights…cancelled. Work continues. Burnout increases at an exponential rate. There are rising levels of domestic abuse and toxic family environments. Relationships are being strained and shattered. We are limited in our capacity to relax and unwind. Boredom has consumed us.

Positivity and optimism go unrewarded. Uncertainty is a plague in and of itself. Hopelessness and despair, once an unknown concept has become all too familiar. We are anxious. We are depressed. We are exhausted. We have been locked down. Our pyramid of needs has been attacked and is crumbling. Our defences are compromised. We have reached a point where we have fallen prey to what I call “The Lockdown Fatigue.”

The second and third tiers on Maslow’s Pyramid of Needs (as outlined by renowned American psychologist—Abraham Maslow), comprising a big chunk of our human needs, has been hit the hardest by the effects of the lockdown. Namely; personal security, employment, resources, health, property, friendship, intimacy, family and sense of connection. Nevertheless, we must stand and fight to survive and to thrive. We must adapt.

We have now been forced to support ourselves on the lowest foundation. The good news is, it is a foundation on which we can rebuild. There is hope still. We will adapt.

To stay mentally healthy, you need to redirect your thoughts from frustratedly focusing on what you want but cannot have right now and focus on temporarily adjusting your pyramid of needs to keep your foundation sturdy.

In any uncertain situation, you can choose to believe the positive outcome rather than insisting that the negative one is your reality. You can choose to have a productive lockdown.

If there is a sense of loss of control over your life, here is a seven-step recipe of simple measures which can be put in place to regain that sense of control and strengthen your mental health foundation:

1) It is true that a healthy body promotes a healthy mind. Ensure you have a balanced diet including adequate water intake and exercise. Any form of physical activity will help, whether it be walking, running, other at-home cardio workouts, resistance training, yoga etcetera. Involve the family or do it alone as a way of spending quality time with yourself. Some may find meditation helpful to achieve the latter as well.

2) Quality sleep is also vital in maintaining physical and mental wellbeing. Make time for it.

3) Cut down on unhealthy coping habits such as excessive use of substances like alcohol, cigarettes and illicit drugs, as well as excessive snacking or binge eating.

4) Use the available technology smartly to counteract social isolation. Stay connected with friends, family and other loved ones via phone calls and video-chat. On the other hand, don’t allow social media to bombard you with negativity and despair. Take a break from watching, reading and listening to bad news and discouraging reports and focus your attention on more positive channels.

5) Get vaccinated. It not only protects you from the physical effects of the virus but it has an added bonus of having a huge impact psychologically in re-establishing a sense of hope and optimism.

6) Take mental health days as needed. (Employers, if you are reading this, please normalise granting mental health days to your employees.)

7) And finally, there is no shame in seeking professional help. Mental illness is medical illness. Your brain is your most important organ. Take care of it. Your mental health should be a priority, not an after-thought to be ignored. End the stigma. Mental health services are readily available, fully prepared and willing to assist.

With the recent re-opening of commercial food services, we were given a much-needed bligh. A hopeful upturn as the country continues to wage war against the pandemic. The mass vaccinations bolster this hope as we become closer to achieving herd immunity which would inevitably herald further re-openings. Trinbagonians are a resilient culture. We have learnt to overcome. Every storm passes eventually. Stay healthy, stay safe. This too, shall pass.

Dr Kavir Samaroo

Psychiatrist

Dr Kavir Samaroo graduated as a medical doctor from the University of the West Indies in 2012. He has been in the Psychiatric field since 2013 and completed the DM in Psychiatry (UWI) to become a Specialist Psychiatrist in 2018. He is currently an Associate Lecturer in the UWI Faculty of Medical Sciences, a Registrar in the Psychiatric Department of the Eric Williams Medical Sciences Complex and a Consultant Psychiatrist at Medical Associates Hospital. Dr Samaroo is passionate about de-stigmatisation of mental illness and is a strong advocate for men’s mental health. He has a special interest in addressing conflicts arising from the modern evolution of societal norms.