Surviving Lockdown or Any Other Calamity
We have now entered 4th Stage restrictions in Melbourne as the government tries desperately to slow down the COVID 19 infections. Most people are accepting of the need to go hard and endure a third round of lockdown if this gets it sorted once and for all. However, even though such a commitment exists among most, the loss of human interactions and the inability to do many of the enjoyable things of life leaves us feeling ‘flat’. This loss is further compounded by deep anxiety as to what impact all this may have on our future security and happiness.
I think I am like most people, that after nine weeks of lockdown and another six that are even more restrictive, I have slipped into a comatose state where the pause button has been pressed. During the first lockdown period, I was very productive working through a list of jobs around the house. But now the motivation has faded. The tendency is to do little and wait for it to all be over. I am not sure this is a healthy place to be.
The challenge I have put to myself is to implement the ‘see-saw’ principle. I have taught this principle to many people that I have worked with who have battled depression and high stress, so I know it works. It is quite simple: ‘When negatives things happen to you, you need to increase the positives.’ It is all about increasing the amount of pleasurable activity in your life. What we know is that people who are depressed do less pleasurable activity compared to the general population. The less pleasure the more you spiral into depression.
A helpful way to measure your level of pleasurable activity and to identify what you could increase in difficult times is to do a ‘Pleasurable Activity Inventory’. (click here to accesses an inventory) From this, you can establish an action plan that when you feel a little flat or stressed and without too much thinking put these strategies into action. It is important to have pre-thought this as when you are depressed you don’t have the mental energy to be planning activities. This behavioural approach can help lift your moods and increase your resilience.
As you will see from the inventory it is about choosing a variety of activities that you can implement without too much thought. Having some ‘big’ items to look forward to is valuable but most activities will be small. The cumulative effective of having a number of positive pleasurable activities that you enact will make the difference.
Well, how does this work in ‘lock down’? It may require some creative thought. My personal plan at the moment is:
- Spend some time each day researching itineraries for my ‘bucket list’. I love to travel and planning trips is half the fun of travel. YouTube and travel apps, of which there are many make it easy.
- I enjoy photography but obviously can’t get out and about so my outlet is to share my pictures with friends on Facebook. I enjoy the selection and editing of them. An extension of photography is the editing of movies and placing them on YouTube.
- Walks late in the afternoon, usually with the dog, I find it a good way to finish the day and move into the evening. I go out of my way to talk to other walkers. Until COVID I had never been invited into a stranger’s home while walking the street, I have now.
- I try and phone at least one family member, friend, or colleague each day. This is a great way to get out of yourself and focus on someone else.
- Most days, apart from the usual chores I carry out a house project. During the first lockdown, this would often consume multiple days. I am now only allowing part of the day for this.
Every person’s personal plan will look different. The important thing is that you have one and that it is easily accessed and implemented.
Some of us have grown up in families where ‘pleasure’ is nearly seen as a ‘bad’ thing. The idea of being a pleasure seeker seems nearly selfish and frivolous. Pleasure, enjoyment and joy are important for mental wellbeing.