The impact of Lockdown on our Psychology.

The impact of Lockdown on our Psychology.

Author. Mr John Crimmins, MSc, PG Dip, Counselling & Psychotherapy, Trinity College, Dublin.

It is well known that pandemics pose a threat to mental health. As social distancing and self-imposed quarantine become more necessary and this global pandemic spreads more widely and quickly, workplaces are urging employees to avoid the office. The COVID-19 outbreak has left many people more alone than they’ve been in a long time, or ever.

Social isolation brings with it a higher likelihood of psychological and medical risks. Social isolation can also lead to loneliness and depression. Physiologically, loneliness and long-term social distancing can decrease someone’s ability to fight infection and inflammation. The stress and anxiety which loneliness causes can lead to a change in white blood cells as well, creating more issues for older adults.

When you stay in place without your family and friends when you are forced to keep a social distance from all your coworkers, will you feel:

• Isolated? 
• Rejected? 
• Disconnected from society? 
• How does it mentally affect you?

Thousands of scientific trials have supported CBT as an effective treatment for a range of psychological problems. (CBT) is uniquely suited to help people gain control of their lives and feel better.

Cognitive Behaviour Therapy (CBT) involves techniques and strategies to help address unhelpful thinking and behaviour across many psychological issues, including anxiety and depression. 

One challenge is how to spend time at home in a way that improves our mood and does not increase feelings of sadness, isolation and a lack of purpose. This can make depression worse in people who are already struggling and lead to low mood in people who might be vulnerable for one reason or another.

It is normal to feel worry and anxiety.

The lack of predictability and lack of control are two key factors associated with stress and anxiety. There is much that we do not know about the COVID- 19 virus, so it is an understandable and normal response to feel concern, anxiety, and worry about its impacts and spread. 

Accept and validate these reactions in yourselves and others, even as you take positive steps to respond to these reactions.

Behavioural Activation is part of the family of Cognitive Behavioural Therapies (CBT) and is widely used and researched. It’s based on a simple idea. We feel better when we do activities that we either enjoy, feel a sense of achievement about or which help us feel connected to others.

Research into treating depression shows us that a day that includes a good balance of these three types of activities is one that will lead us to have a better mood. 

Getting stuck in a vicious cycle of not doing things makes us feel miserable, and less likely to want to do anything. These principles are true across the lifespan and are as important for children as they are for older adults.

Sleep, exercise and regular structure.

Whilst it’s tempting to have a lie in when you’re at home, evidence suggests sticking to a clear sleep routine is more helpful. The same principle goes for mealtimes. Whilst there’s no harm in having some unstructured time in a day, be careful of too much baggy time which can start to feel aimless. Exercise is harder if you’re stuck inside, but online classes can help. If you can go out, having a run or a walk can really boost your mood. Part of this is due to endorphins, chemicals released when we exercise which help us to feel good.

Challenge unhelpful thoughts and take a balanced perspective.

Stressful times often lead people to engage in negative unhelpful thinking, examples can include negative predictions about the current or future situation, focusing on the negative, predicting the worst-case scenario, or pessimistic thinking. 

Often, people also obsess that their worries will damage them or believe that actually engaging in worrying can protect them. These thoughts are unhelpful and will bring heightened anxiety over time. 

Taking a flexible, balanced and optimistic view of the situation can help ease your stress. It is natural to have fears and negative thoughts at this time and at the same time, taking a balanced perspective, not assuming the worst, and taking the long term, an optimistic view can help reduce your anxiety and stress. 

We have survived world crises before and this too shall eventually pass.  

Take action to protect yourself and engage in helpful behaviours to help ease distress.

Anxiety and worry are natural and adaptive reactions when we face danger. Worry is intended to help mobilize us to take appropriate action to face danger. Unhelpful worry can consume us and leave us drained and unmotivated. Use your worry to be proactive and take the necessary steps to protect yourself from the COVID-19 virus based on guidelines suggested by experts, follow the guidelines of your government in physical distancing and staying at home.

Ways to deal with worry.

While it is normal to worry and be focusing more on health at this time, you can take some steps to try to manage your degree of worry. Use positive self talk positive statements on a regular basis throughout the day. Limit the amount of time you worry by setting aside a limited minute “worry time” at the same time each day. Set a limit on the amount of information you are reading on the internet; you might choose to set a limit of 30 minutes per day. Think about the best time to do this activity. It is not recommended to read worrying news just before bedtime, as it may interfere with sleep.

Release physical stress and tension.

Relaxation Exercises: Research shows that diaphragmatic breathing (slow, abdominal breathing, and progressive muscle relaxation exercises are useful in reducing general physical tension and promoting relaxation. Doing these relaxation exercises in your daily life is optimal in gaining benefits. 

Meditation and Mindfulness: These techniques are very powerful in reducing worry and improving general wellbeing, Mindfulness and meditation are covered in Unt 4 of this programme.

Daily structures are vital.

Set regular times to go to bed and wake up, exercise at home, and eat a balanced diet with regular mealtimes. Avoid naps or shifts in your sleep cycle, avoid excessive alcohol and caffeine, or doing things you might regret (e.g., excessive on-line shopping).

Engage in enjoyable events.

Enjoyable pleasing events are helpful to improve mood, so it is very important to do things you enjoy. Brainstorm the activities that you enjoy that you can do at home and engage in them every day. For example, listen to music while you work, set a time in the evening to watch a movie, do some exercise at home even. Spend some time in the day to cook an evening meal or help out with the preparation of food. Arrange social events with friends and family via internet programs such as Skype, Zoom, or WhatsApp and have telephone contact with family and friends. Savour enjoyable experiences by anticipating them, enjoying them in the moment, and reflecting upon them afterwards. 

Engage in problem-solving.

Here are some evidence-based steps that are often helpful in solving problems: 

(1) Identify the problem; name it, and be as precise as you can about the nature and extent of the problem, 

(2) generate a list of potential solutions, 

(3) decide on at least one potential solution, 

(4) plan the chosen solution, 

(5) carry out the solution, 

(6) evaluate the result. 

This may be a useful strategy, especially given we are spending time at home. For example, this technique may help you plan how to solve the problem of structuring your time at home by thinking of projects and activities you want to achieve and enjoy while you are at home and not able to go out. Or, if you are having difficulty organizing yourself while you are working at home, or find yourself getting distracted here are a set of the possible problem- solving ideas:

The problem: Procrastination. 

1. Designate a certain amount of time to work before rewarding self by taking a break
2. Set a timer for 30 minutes of work, then take a short break. 
3. Get a timer and set it. Sit down to work. 
4. After 30 minutes, stop and take a break. Get up and move around for a few minutes.
5. Did you manage to get some work accomplished during the 30 minutes? How do you feel? Do you need to modify your plan? If so, start again and try it!

Click on the Materials tab above to view some excellent videos on the impact of Lockdown on our Psychology.