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6 MINUTES WITH ... 19 One of the biggest impacts of COVID-19 and the measures taken to flatten the curve has been on our mental health and wellbeing. This month, Retail Pharmacy Assistants’ Margaret Mielczarek speaks with naturopath, counsellor and mindfulness teacher, Jad Patrick about how we can maintain our mental health during this challenging time. In what way may a crisis like the COVID-19 pandemic impact someone’s mental health and wellbeing? I’m sure many readers will have noticed their own experiences of some heightened stress or worry in this time. Adjusting to change can always be stressful. Add on top of this a mysterious virus and an ambiguous time frame and you have a perfect recipe for unease. I like to think of the impact of COVID-19 as it relates to some of our core emotional drivers that regulate or motivate our behaviour: • The safety drive system. This is concerned with keeping us safe and avoiding threat. Hormones associated with this system include cortisol and adrenaline – responsible for the fight, flight or freeze response. If this system is activated, we might find ourselves worrying more than usual, scared of leaving the house, fixating on news reports, or obsessively worrying about cleanliness. Additionally, this system also helps us to learn what to avoid. Once the brain learns to avoid something for safety reasons, it can be hard to un-learn that, so for instance, you might notice you feel even more reluctant to leave the house despite restrictions easing. • The resource seeking system. This motivates us to seek resources in our ancestry related to food, sex and status. In modern times this relates to the motivation to achieve, work hard, exercise and compete. With many of us working from home, or losing jobs, this system may become under-activated and we might find ourselves feeling tired, unmotivated, and lacking pleasure or interest in things. Alternatively, we might find ourselves seeking pleasure and reward in unhealthy ways, such as drinking more alcohol, gambling, online shopping to excess or eating fatty and sugary foods more compulsively. • The connection system. This is an important emotional drive we have within us that makes us want to connect with, share with, and be seen and noticed by other humans. Staying at home away from loved ones and family can lead to feelings of loneliness, emptiness and isolation. In what ways might self-isolation and social distancing impact on someone’s mental health? One of the biggest risk factors for a flare-up in mental health issues is a sense of loneliness or social isolation. If you’re having to stay at home away from friends and family, it’s important you reach out in other ways, such as through Zoom, Skype, phone calls or making time to exercise together (in accordance with regulations in your area). Face-to-face contact, where you share some of your emotional experiences or thoughts of worry, has the best impact on improving mental health where there’s a feeling of loneliness or isolation. So, a one-on-one Zoom session is better than a phone call. For those who already felt isolated \[before lockdown\], this can be a time where this feeling is magnified, and you might be wise to seek the help of a counsellor or psychologist. What are the signs that someone is experiencing mental health difficulties due to a crisis such as COVID-19? If we think about the three systems above that regulate our emotional drivers, you might notice these sorts of symptoms: • Safety system. Excessive worrying and fixating on news about coronavirus or worrying you may catch it, excessive cleanliness that interferes with normal life duties, feelings of excess tension and fidgetiness in the body, a sense of doom and gloom and persistent worry, insomnia, etc. • Resource system. Lack of motivation, lack of interest in things that would usually create a sense of pleasure or meaning, a depressed or flat mood, or finding yourself indulging in alcohol, sugary or fatty foods, online shopping or gambling more than usual. • Connection system. Feeling isolated, alone, empty, disconnected. It’s quite natural in this time to experience some of these feelings. However, if you notice, that these thoughts and feelings are impeding your ability to live a somewhat normal life, it may be worth seeking advice from your GP or booking in a time to chat to a counsellor or psychologist. What are some useful strategies for managing mental health and increasing wellbeing during a crisis such as the COVID-19 pandemic? Again, using the three systems mentioned, here are some suggestions: • Safety system. Write a list of everything that’s within your control at the moment in your life, and what’s outside of your control. Focus all your energy and intention on that which is within your control and set aside the list of what’s outside of your control for the time being. Breathing exercises, meditation and yoga can all help to soothe the system and calm down worry and anxiety. Talking to a friend (preferably where you can see each other’s face) can also help, particularly if you feel confident confiding some of your worries with them. Gentle exercise and movement can help, too. • Resource system. Get out and move your body daily and vigorously, if possible, to stimulate some feel-good neurotransmitters. Mentally congratulate yourself after your efforts. Set small, achievable but challenging goals each day. Stick to a routine and tick things off your list when you’ve completed them. Reward yourself with healthy options such as taking a relaxing bath, eating a nourishing meal, or enjoying a walk in the sun. • Connection system. Where possible, connect with family and friends in person or via Zoom or Skype so you can see their facial expressions. Physical touch activates this system, so if you have pets, giving them a good belly rub or a brush can help to calm our nervous system (they’ll love it, too). If you feel alone, it may be helpful to set aside some time to imagine good times spent with family and friends, TO PAGE 20 RETAIL PHARMACY ASSISTANTS • JUN 2020