The COVID-19 Pandemic and Its Impact on Our Lives
The COVID-19 pandemic is significantly restricting our usual way of life. Lockdowns, contact bans, an overwhelming flood of information about the virus, and even the sight of empty supermarket shelves are causing anxiety among people. Our lives have changed overnight, requiring everyone to undergo an immense process of adaptation to new circumstances—often accompanied by overwhelming feelings of stress and fear.
Fear and Loss of Control
Fear arises in situations we perceive as threatening and believe we cannot handle with our own resources. The current situation demands rapid adaptation to new living conditions, leading to a flood of questions in our minds:
- What happens if I get infected?
- How can I protect myself?
- How long will this last?
- How do I arrange childcare?
- Will I lose my job?
- Should I still pursue my desire to have children?
- Am I at risk as a pregnant woman?
This uncertainty can lead to a sense of helplessness and loss of control. It is essential to understand that absolute control over life does not exist. We always live with uncertainties, but now, they are just more apparent.
The Psychological Effects of Loneliness and Isolation
Humans have an inherent need for closeness and belonging. When that disappears, it can be very challenging. Loneliness has been shown to have negative health effects. Social distancing from friends and family, along with being confined to one’s home, intensifies feelings of isolation and can put a strain on mental health. It is not uncommon to experience symptoms such as stress, anxiety, irritability, mood swings, insomnia, or emotional exhaustion during this difficult time.
However, there are numerous ways to reduce fear and regain energy for dealing with the current situation constructively. We are not powerless in the face of our anxiety; we can adopt various strategies to regulate our emotions and develop a more positive outlook. Research on resilience—psychological resistance—provides useful tips for mental well-being:
1. Rely on Trustworthy Sources
With news about COVID-19 dominating newspapers, TV, and social media, it’s crucial to limit daily media consumption. Take intentional breaks from the news to prevent feeling overwhelmed. Rely on credible sources such as the Robert Koch Institute, the World Health Organization (WHO), and the German Ministry of Health. Be cautious of misinformation spreading rapidly online, as it only increases uncertainty.
2. Organize Your Home Life
Many people are now working from home while also facing restrictions on social interactions. Even under normal circumstances, remote work can be challenging. Now, with children and spouses also at home, stress levels may increase. School and daycare closures add further difficulties for parents who must juggle childcare and work.
Maintaining routines or establishing new schedules is helpful. Parents of young children may need to take turns between work and childcare. Creating a daily schedule benefits both parents and children. It’s also important to take breaks and distinguish between weekdays and weekends.
3. Stay Active and Maintain a Healthy Lifestyle
Exercise is one of the best ways to relieve stress. Despite restrictions, maintaining a healthy lifestyle is essential. This includes getting enough sleep, eating a balanced diet, and staying physically active. Regular exercise benefits both mental health and the immune system. Activities like jogging, walking, and cycling can be done safely with close family members. Even with lockdown measures, short walks in the fresh air remain possible.
4. Practice Relaxation Techniques
Relaxation methods can help calm both the body and mind. Try different techniques such as progressive muscle relaxation, mindfulness exercises, autogenic training, yoga, or meditation. Many of these can be practiced at home for free.
Suggestions:
- YogaEasy (@yogaeasygermany) offers online yoga programs, videos, and articles.
- 7Mind (@7mind_meditation) provides guided meditations to bring calm and clarity. Many health insurance providers may reimburse costs.
- Mamawunder (@mamawunder_) offers podcasts and organizes women’s circles focused on self-healing and personal growth.
5. Seek Psychological Support
Just like doctors, psychotherapists continue working to provide care for patients. Many therapists still see patients in person, while others offer telephone or video consultations. Even those who have never had therapy before can begin now.
Selfapy (@selfapy), a startup specializing in psychological online counseling, provides online programs for anxiety, stress, and mindfulness. Some costs may be covered by health insurance. Together with the International Psychoanalytic University Berlin, they have developed a free four-week online COVID-19 support program. Additionally, a free psychologist-moderated Facebook group is available for discussing concerns and receiving support.
6. Enjoy Art and Culture from Home
Repetitive daily routines can lead to boredom and frustration. The internet provides opportunities for entertainment and cultural experiences:
- Many theaters are offering online performances.
- Museums, such as the Louvre in Paris and the Prado in Madrid, have virtual tours.
- Musicians are hosting free concerts via Instagram, Facebook, and YouTube.
7. Try Something New
Now is an excellent time to explore a new hobby. Activities such as hand lettering and watercolor painting are not only trendy but also soothing.
Recommendations:
- Frau Hölle (@frauhoelle) offers live Instagram sessions on creative lettering and watercolor painting every Friday at 8 PM during the lockdown.
- Emma Jane Lefebvre (@emjlefebvre) provides YouTube tutorials with tips and techniques for watercolor painting.
8. Stay Connected with Friends
Humans are social beings, and maintaining relationships is vital for mental well-being. The loss of face-to-face interactions can be difficult, as loneliness is linked to higher stress levels, insomnia, and weakened immune function.
Stay in touch through regular phone calls or video chats. Consider having virtual meals with family and friends. Elderly individuals, particularly retirees, are at greater risk of isolation—make an effort to check in with them frequently.
9. Get Involved and Help Others
Helping others can be incredibly rewarding and releases endorphins. Consider supporting elderly neighbors with grocery shopping. In some cities, there are initiatives for donating essentials for the homeless at designated collection points.
Additionally, you can support your local arts and culture scene or small businesses through crowdfunding. Retired doctors are also being called upon to assist in COVID-19 testing centers.
10. Practice Gratitude and Stay Positive
Societies have overcome crises before and returned to normal life. Instead of viewing the pandemic as insurmountable, see it as a challenge. Acceptance allows you to gradually free yourself from distressing thoughts.
Focus on the positives:
- Many people recover from COVID-19, not just succumb to it.
- Be grateful for your health and basic necessities—things could always be worse.
- Reflect on past challenges you’ve overcome and apply the same strategies now.
The crisis has also fostered solidarity and kindness among people. Draw strength from this sense of togetherness, focus on positive aspects, and use this time as an opportunity for self-reflection, new experiences, and personal growth.
Above all, look ahead—start making plans for the future and stay optimistic!
