Last week when the cases started to rise in Melbourne, the very first thing I noticed was that conversationally people around me seemed to be emotionally preparing themselves for another lockdown. Over the course of that one day, speculation about lockdown was the major topic of conversation in all conversations I had. I noticed that many were starting to think about how they were going to manage should a lockdown be announced and given our experiences last year and the circuit breaker lockdown in February this year, this is unsurprising. This is what we humans do as a way of emotionally protecting ourselves from hard news; we imagine difficult situations and how we’ll handle it so that we feel prepared should that imagined scenario come true.
Post the lockdown announcement, expectedly I have noticed a flood of different emotions in people I have had contact with. There has been worry about the local community, small businesses and vulnerable people and worry about managing work and how to support students with their learning from home. I have also noticed lots of people remembering the hardships of last year and fearing having to experience them again, and speculation about whether this will truly be only for 7 days, or whether it might extend. There has also been lots of sad stories about weddings cancelled and celebrations being postponed. It’s a truly hard time.
As Dr Celin Gelgec referenced in her blog in February this year ‘Lockdown 3.0 – the Circuit Breaker’, people have been impacted by the lockdown differently and have subsequently dealt with those challenges in different ways. As such, she recommended that you consider the different support options available to you and find the coping strategies that suit you best, as what works for another won’t necessarily work for you. This newest lockdown is a great opportunity to remember that very important message: make a coping plan that is personalised to you and engage it well. Below are some suggestions to help you on your way should you need some ideas to get you started.
· Reach out for support if you need it – friends, family, your GP or members of your local community
· Keep yourself active doing movement that you enjoy – moving your body will be most beneficial if it’s something you like! More on this in our blog ‘Moving for your Mental Health on March 12 this year’
· Set personal boundaries – this might mean limiting screen time, reducing or taking a break from social media, reducing how much news you watch or how much you talk with others about lockdown
· Engage in some mindful activities – the activity you do can be anything you enjoy but choose it mindfully and set yourself the task of being fully present during it.
· Use your hands – this can help with passing time, idleness, rumination and anxious anticipation. You could garden, bake, cook, clean, create, draw, colour, complete a puzzle or do a crossword.
· Explore meditation, mindfulness or self-compassion activities, even for just a few minutes a day. There are lots of apps and online tools available for you to explore if you help to get started.
· If you’re feeling helpless, consider ways you can turn those feelings into action – buy something from a local business that might be struggling, donate to a local charity, show kindness and compassion to others when you do go out, thank people for their service during this difficult time.
· Keep a routine and keep up your personal care, even if it’s in simple ways – clean your teeth, wear clean clothes, get some fresh air each day.
· Contact a telephone helpline for additional or critical support if you need it:
- Lifeline – 13 11 14
- Kids Helpline – 1800 55 1800
- Parentline Victoria – 13 22 89
- Suicideline Victoria – 1300 651 251
- No to Violence (NTV) – 1300 766 491
- Mensline – 1300 78 99 78
- 1800 RESPECT - 1800 737 732
- Safe Steps – 1800 015 188
Take care of yourself right now and remember that it is OK to not be OK. These are difficult times. Should you need additional support please give us a call. You can contact our administration team on (03) 9882 8874 or explore our website melbournewellbeinggroup.com.au.
This blog was written and prepared by Dr Victoria Miller - Clinical Psychologist and Associate Director and MWG.