‘Steady: Keeping Calm in a World Gone Viral’
From ‘Steady: Keeping Calm in a World Gone Viral’ by Dr. Sarb Johal – ‘A Guide to Better Mental Health Through and Beyond the Coronavirus Pandemic’
“Human beings are creatures of habit. We like predictability and routine, so our everyday lives tend to follow a familiar pattern.
In ‘normal’ times, this predictability helps most of us to navigate everyday life on a fairly even keel. With our neat weekly schedules in place, we usually know what’s happening next, so we tend not to worry too much about what’s around the corner. This sense of continuity gives meaning to our lives and allows us to believe that the world is a safe, stable and generally positive place – or at least, not a place that is likely to cause us harm.
The trouble is, those ‘normal times’ seemed to evapourate somewhere around March 2020, when the Covid-19 pandemic began rapidly spreading around the globe.
Uncertainty is recognised as a leading cause of worry, anxiety and stress. When we don’t know what’s coming next, we feel vulnerable and this puts us on edge.
The Five Ways to Wellbeing
These are five simple actions you can do every day to boost your mental health, pick up your energy or pull yourself out of a rut. They don’t cost anything but the rewards can be priceless. When done regularly, the Five Ways are scientifically proven to lift your everyday wellbeing.
1. Connect. Psychological literature shows that the biggest protector in times of emergency and crisis is social connection. Staying connected helps us to feel cared for and part of a supportive social network, so it’s important that we do everything we can to stay in touch with the people we know and love. Remember, social distancing really means physical distancing. If your movements are currently restricted, make an effort to find ways to connect with others, either online or by picking up the phone. Even in lockdown, you can still talk to your neighbour over the fence or say ‘hi’ to people on your walk, provided that you stay an appropriate distance and/or wear a mask.
2. Give. Doing something nice for a friend or stranger gives a lovely boost to both the giver and the receiver. It could be as simple as paying a compliment, saying thank you, or volunteering your time for a worthy cause. Make giving a regular part of your day, and you’ll find it brings incredible rewards, from unexpected conversations to new friendships or a renewed sense of purpose. When your wellbeing becomes linked to that of your community, you’ll feel an even deeper sense of connection and belonging.
3. Notice. One of the best ways to activate your internal brake or calming system is to practice mindfulness. This means slowing down, savouring the moment and becoming aware of what is happening all around you. Use all five senses: what can you see, touch, taste, smell and hear? There is joy in simple things, if only we pause long enough to notice.
4. Learn. Consciously seek out new experiences, like trying a new class (online or in-person), cooking a new recipe, reading a book in a different genre or listening to the stories and experiences of people from different backgrounds. Set a challenge that you will enjoy mastering and do a little bit each day. YouTube is full of how-to videos on everything from changing a bike tyre or planting a vegetable garden to learning instruments and foreign languages. Learning something new will give your confidence a boost, bring you satisfaction and give you something new to talk about with friends and loved ones, even if you’re in isolation.
5. Stay active. Exercise is proven to improve your mood but you don’t need to buy expensive equipment or sweat it out doing burpees or push-ups unless you want to – and if you do, that’s great! The key is finding an activity that you enjoy and making it part of your day, like brushing your teeth. Step outside and go for a walk or a bike ride, turn up the music and dance or get in the garden and dig. Focus on making movement fun, notice how great you feel when you’re done and you will want to exercise again tomorrow.”
Click here to listen to an interview with Dr. Sarb Johal on Radio New Zealand.
Attached below is a more detailed article 'Living with worry and anxiety amidst global uncertainty' which explores the causes of worry and anxiety and provides a range of practical suggestions to help.
