Welcome to planet Covid-19. A completely different world – which may not be as bad as you imagine.

So, we are in lock-down. 

Laptop sales are booming. Cloud, Zoom, Skype, Sky, BT TV, Virgin TV subscriptions and toilet paper makers are on a roll.

For many who don’t run such organisations, these will be difficult times.

Over the next few weeks, I will be writing about the outbreak from a personal point of view.

Whenever possible, I will keep things light. (There’s more than enough darkness out there).

I will introduce totally free resources and share ideas which I hope you will enjoy and get involved with.

For today, before I kick things off, I want to reach out to those who suffer from depression, anxiety or other forms of mental stress. 

To begin with, you are not alone. The coronavirus rumours may triple feelings of desperation.

The documented facts suggest that whilst things are bad – especially for those who are elderly or have underlining health conditions, in truth, despite what the media says, things really are not cataclysmic.

If you are one of the majority of healthy people but caught the virus, it would mean a crushing headache (temperature over 37.8 degrees), continuous dry cough and perhaps sore throat. Reportedly, you will feel crap – as if you had the flu.

BUT you will come through.

NOW READ THIS:

Countries like Israel are working 24/7 on producing a vaccine for the virus. 

At this point, nobody knows how soon before a vaccine arrives – but it could be just a matter of months away.

Sufferers of anxiety know how events gradually pile up until you suddenly find yourself crushed under a complete whirlwind. 

Panic sets in. That can lead to depression. Once there, if still left unchecked, things can go from a whirlwind to Force 10 Tsunami.

The good news is that the human mind can only hang onto a feeling of crisis for a finite time. 

In 8 out 10 cases, it quickly learns a crisis is not actually the never-ending catastrophe it thought. 

Things calm down.

It's all about changing the self-narrative.

(Those suffering from trauma know that the anguish never totally goes. But through techniques like CBT, it becomes more manageable).

As with so many difficult events that you have already experienced, this challenge too will eventually pass. 

What matters right now is how you spend this time – which, believe it or not, could be an opportunity.

It is easy to crumble. (You are not without feelings). Especially as the weeks … and who knows… months will drag on.

However, remember, the human mind can only retain a sense of crisis for as long as you allow it to do so. You set the narrative that sways the storyline.

If you have an existing mental health condition, then whilst remaining in control is excruciatingly near-impossible - it’s not totally impossible. 

You are in control.

Consider these tips and steps

1)   Social distancing does not mean emotional distancing; use technology to connect widely.

2)   Social distancing doesn’t stop you from picking up the phone, or using WhatsApp to say ‘hello’, or ask for help.

Find details of your local Samaritans or similar group online like #MHchat. They are there for you. Reach out. (Saying “hello” also includes breaking dumb silences - see Point 17 below).

3)   Don’t sleep in too much.

4)   Get out of bed – get washed and changed. This is vital. Whilst initially it’s fun to stay in your PJs, long term, show your mind who’s boss. You have things to do. When it understands that, you will be better able to cope, especially when each day can look the same as the last.

5)   Plan things to keep busy- workwise and otherwise – seven days a week.

6)   People with ADHD don’t like routines broken. So think of this as a new routine.

7)   Addict’s in particular, search for excuses to zone out, get high, get drunk… escape… Don’t get hooked on the bad-news media – online or through any other channel. (Switch off the news for a couple of hours a day).

8)   Enjoy an occasional Netflix binge. Play a board game. Read that book you always promised you would get around to.

9)   If you have a garden – really study the flowers and plants – they are amazing!

10) Exercise and do physical activity, daily if possible. If allowed, go for walks in the park, but be sensible.

11) Learn something new. (More on this in future posts).

12) When family and friends at home get on your nerves – give them space. (If you don’t have the physical space, that also covers headspace).

13) Be kind – including to yourself.

14) If you are alone – without a family forgive them, forgive yourself. Set the example you would want others to follow.

14) If you are apart from loved ones - they are safe.

15) If you are alone without friends – introduce yourself to groups on social media. There are even online choirs! (My Twitter handle is @jjgabay).

16) Use this period to pause and listen to those who before the outbreak you routinely shouted at, or shouted at you. (Support them to listen to you too).

17) Use this time to break the silence with partners, spouses, children. Make this moment a chance to heal.

18) If applicable, set aside time for the kids.

19) Make time for people you haven’t called for far too long.

20) Write.

21) Bake a cake.

22) Listen to music. Dance. Sing.

23) Pray - give thanks that you will become stronger from all of this. (And who knows, maybe even the world will become kinder).

24) Laugh: it’s the best form of medicine. (I can guarantee that if, and when TV channels run out new programming, you will be treated to some of the best classic comedies ever!).

25)  Call your neighbour –that guy you ignored for the last couple of years.

Remember:

·   Things will return to normal; the sky will NOT fall on your head.

·   Get ready to surprise yourself. Whilst the world will always have jerks, most people are good. In fact, it turns out that when you get to know them, people share similar concerns as you. Some even enjoy the same flavour ice-cream!  (Count yourself as a VIP member of that group).

·   You are tougher than you think. (Just think of all the crap you have already put up with in life. How when trapped in the middle of the darkness you believed you would never see a splinter of light. You were wrong. Right now, take this opportunity to take positive actions that long-term will help you heal and flourish.

This is just another challenge. – You will come through and win.

·   If you have obsessive or compulsive thoughts related to the virus, wash your hands once, then remind yourself that anxiety is normal in this scenario. In fact, if you were not anxious, you would be abnormal! 

·   Recognise that the mind plays tricks.

·   Count backwards from 100. Look for four corners – a door – a window … count them in your head and then find more. 

·    As fascinating (not) as the demotivating 24/7 obsessive conversation you have with yourself is – leave it. Step away. It is not speaking the truth.

·    Listen, watch, get involved with the wider world.

·    Live in the moment and look forward to a future when you WILL look back and smile: this was the time YOU became stronger.

We may be in lock-down – but don’t lock yourself out.

Till next time…

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Jonathan Gabay

Brand Psychologist