Overcoming Difficult Times with a Peaceful Mind

A health crisis that started in China has gained worldwide proportions, affecting all countries in the world. Undoubtedly one of the biggest health crises of the past 50 years. This situation has challenged doctors, scientists, government officials, and the entire civil society. Life will never be the same worldwide after 2020. This article is offering some guidelines to be followed during this crisis and many other challenging times.

Follow health and safety recommendations from competent authorities

Social distancing. It is important to follow social distancing recommendations from the Government of Canada and the World Health Organization (WHO). Social (physical) distancing means making changes in everyday routines in order to mitigate close contact with others, including avoiding crowded places and non-essential gatherings. Avoiding common greetings, such as handshakes, and cultural greetings such as hugs and kisses - these are very common in Latin culture. Limiting contact with people at higher risk (e.g. elderly people and those in poor health). Keeping a distance of at least 2 arms lengths (approximately 2 metres) from others, as much as possible. Also, additional physical distancing recommendations include:

• Remote work. many organizations around the world are now implementing remote work policies and consequently, many individuals are performing their activities from home.
• Reduced working hours in the workplace. as a measure to reduce workplace exposure, companies are also reducing employee office hours. Fewer hours within the company means less possibility of contact.
• Anticipating vacation and/or sick days. this is an interesting measure to encourage social distancing and avoid employment termination in the next couple of months. This measure is being largely adopted in emergent countries such as Brazil and Argentina.

Isolation is staying in a hospital fighting for life. Staying at home is actually a blessing.

Hygiene habits. Wash your hands often with soap and water. Dry your hands with a paper towel, or with your own cloth towel that no one else shares. It is important to be aware that an alcohol-based hand sanitizer is an option only if soap and water are not available.

• Cover your coughs and sneezes. Cover your mouth and nose with a tissue when you cough or sneeze. Cough or sneeze into your upper sleeve or elbow, not your hand. Throw used tissues in a lined wastebasket, and wash your hands. Lining the wastebasket with a plastic bag makes waste disposal easier and safer.

Physical health

During a stressful crisis, it is necessary to find ways to alleviate the immediate stress. The individual can develop a plan or self-care by pursuing healthy coping strategies to continually renew themselves and mitigate stress.

• Eat a well-balanced diet. A well-nourished body gives you more resources to manage stress. It is possible to find more information through the Canada Food Guide provided by the Government of Canada.
• Avoid or reduce the consumption of alcohol, caffeine, drugs, and tobacco. These substances will aggravate the individual's stress rather than relax him or her.
• Drink plenty of water. Each individual has to drink at least six glasses a day in order to keep his/her body hydrated.
• Exercise. This is a good way to alleviate body tension and stress, even if it is just 15-20 minutes per day.
• Get enough rest. Sleep is essential. According to the Mental Health Commission of Canada, it is important to go to bed earlier, get up at the same time every day and get as much light early in the day as possible.

Taking care of mental health

During challenging times, it is necessary to keep in mind that mental health is an important aspect of health itself. There is no healthy body if its mind is suffering attacks by mental illness such as depression, suicide thoughts, anxiety, among others. Actually, one depends on the other. Also, it is important to take time for activities that generate pleasure and satisfaction. Sometimes it is necessary to be alone and silent (e.g. contemplating the flow of water of a river or small creek in the rural area, contemplating the wildlife in a huge jungle or even a small park located in the urban area, etc.). Another relevant aspect is sleep time, before sleeping it is important to move away from electronic devices such as cellphones, laptops, videogames, and television - these devices may activate specific areas in the brain preventing a good rest time. Finally, it is essential to apply the same concept for social media - these resources have to be used in a controlled and responsible way, avoiding excessive information (especially news that promotes fear, panic, and desperation). Relaxing is an essential way to keep good mental health and proper levels of energy.

Social distancing has proved to be the main tool for reducing the number of infected and dead and it is important that it be followed, but this also does not come without a cost on mental health. A review published in The Lancet, one of the oldest and most prestigious medical journals in the world, assessed the psychological impacts of quarantine on people who have lived through epidemic situations (H1N1, SARS, Ebola, among others). The conclusion of the review shows that people submitted to quarantine had higher levels of psychological stress than those not submitted, with different symptoms (anxiety, insomnia, irritability, fear, among others).

There is no right or wrong when we think about how an individual can or should deal with an anguish situation, but living solely on account of the coronavirus (or any other crisis) or ignoring it are two extremes that seem less healthy. An alternative would be a routine that takes into account the epidemic and its severity but is not based solely on it. It seems this is the challenge for these difficult times. May we find a way to live by recognizing and dealing with anguish, without ignoring it or letting it dominate us.

• Family support. It is the foundation of our own characters. Usually, the familiar nucleus is responsible for the first measures in order to assist its members. The family is the first organism to be impacted, and also, the first one to promote attitudes and behaviours that will be implemented later in society. During uncertain times family is usually the right place to receive the needed support in order to overcome life storms.
• Community involvement. Even during challenging times, it is possible to stay connected to communities. A good example could be a nonprofit institution, a food bank organization, or a church. In fact, being a committed member of a community may mitigate or avoid difficult feelings such as loneliness, sadness, and hopelessness. One of the most rewarding experiences of life is to positively impact human lives, having a meaning above and beyond our own lives and history - having a cause that exceeds our individual needs and professional careers.

Everyone has duties to the community in which alone the free and full development of his personality is possible. Universal Declaration of Human Rights, Article 29 (1)

• Mental health first aid. There is a difference between first aid and caregiving. First aid is that initial help that is provided until appropriate professional help is received. Caregiving can refer to providing longer term care and support for a person with a physical or mental health issue. It can also refer to providing support to many different people over a period of time.
• Professional help. It is always important to understand that sometimes professional assistance will be necessary. For these cases, a psychologist, psychiatrist or another specific professional shall be contacted.

Solidarity

Extreme situations create extraordinary leaders. The greatest examples of humanity, love, and peace were born in difficult times. During challenging times it is necessary to keep in mind that there are many people who need help (e.g. people with disabilities, elderly people, refugees, newcomers, etc). It is important to develop a thankful and helpful mindset.

Finally, every single individual has to develop gratitude related to each adversity, including the current one that the whole world is suffering. Each challenge we face successfully in our lives serves to strengthen our willpower, confidence, and ability to overcome future obstacles. Only when the individual knows how to respond positively to his/her greatest challenges, he/she will experience virtues such as courage, hope, and perseverance.

References

Government of Canada. Canada's food guide. (2020, Apr 2). Retrieved from https://food-guide.canada.ca/en/

Government of Canada. Coronavirus disease (COVID-19): Prevention and risks. (2020, March 30). Retrieved from https://www.canada.ca/en/public-health/services/diseases/2019-novel-coronavirus-infection/prevention-risks.html?topic=tilelink

Government of Ontario. The 2019 Novel Coronavirus (COVID-19). (2020, March 30). Retrieved from https://www.ontario.ca/page/2019-novel-coronavirus#physical-distancing

Mental Health Commission of Canada. Choosing sources of information carefully is critical to COVID-19 mental well-being says Mental Health Commission of Canada. (2020, April 1). Retrieved from https://www.mentalhealthcommission.ca/English/news-article/13920/choosing-sources-information-carefully-critical-covid-19-mental-well-being-says

The Lancet. The psychological impact of quarantine and how to reduce it: rapid review of the evidence. (2020, April 1). Retrieved from https://www.sciencedirect.com/science/article/pii/S0140673620304608

United Nations. Universal Declaration of Human Rights. (2020, April 1). Retrieved from https://www.un.org/en/universal-declaration-human-rights/