Pyschologist urges positive thinking amid lockdown

A clinical psychologist has advised Tobagonians to limit their social media use to avoid hearing distressing news about the coronavirus (covid19).

Instead, Dr Alina Williams urged them to use the platform to either get support from an online community, connect with old friends or learn new skills during the pandemic.

“They should limit their exposure to social media or news that is distressing,” she advised in a Newsday Tobago interview.

“Instead of scouring the internet daily for updates on covid19, they should focus on information that is relevant to them and their safety from two trusted sources.”

Williams acknowledged the lockdown on non-essential activity has caused many people to alter their plans and activities.

However, she said this must not be viewed negatively.

“As significant plans may be radically altered by the present circumstances, people should allow themselves to mourn for a brief period, then refocus attention on memorable moments that can emerge from this crisis.”

Williams said now more than ever it is important to create a routine and reinforce it through daily, positive habits.

“People should try to stay close to their normal routine and maintain some semblance of structure from the pre-quarantine days. They should also wake up and go to bed around the same time, eat meals, shower and adapt an exercise regimen.

“Not only will sticking to a normal routine keep them active and less likely to spiral, but it will be easier to readjust to the outside world when it is time to get back to work.

Pointing to a link between mental and physical health, Williams also urged Tobagonians to take care of their body.

She said apart from taking deep breaths, stretching and meditating, they should also try to eat healthy, well-balanced meals, exercise regularly and get plenty of sleep.

Williams warned against excessive alcohol use, especially if people have struggled with substance use disorders in the past of have a family history of alcoholism.

The psychologist said Tobagonians can also focus on their spirituality and values during this period.

“Relying on a higher source can be beneficial especially when dealing with an uncertain future. Use this time to get closer to God, spend time in prayer or doing other religious activities that bring you comfort.”

Williams said focusing on values can engender a sense of purpose when everything appears to be falling apart.

“Our values reflect what is important to us in life and are often referred to as our personal guiding principles or life goals. Keep these in mind as we continue to grapple in these changing times.”

Ironically, Williams said the primary strategy to reduce the spread of the virus serves as one of the biggest risk factors for eroding mental health.

Noting human beings are not designed to handle social isolation for too long, Williams said it is important that one’s relationship with uncertainty changes.

She added the brain does not like uncertainty and the imagination would create countless scenarios to process as uncertainty equals danger.

“If someone’s brain doesn't know what is around the corner it cannot keep them out of harm’s way. As a result, they may find they always assume the worst, over-personalise threats or jump to conclusions.”

Williams said in order to manage uncertainty, one can reframe their reality by seeing this period as an opportunity rather than a threat or by approaching the restrictions with a different mindset.

She said the new conversation could be: “I get to spend more time with my children versus I have to spend time with my children.”

Williams said people must learn to accept the present circumstances without judgment or reacting to it.

“Focus on the aspects of your life that you can control and let go of those aspects that you cannot control.

“Refocus on switching attention from the daunting lack of clarity that comes with dwelling on long-term goals, and instead focus on executing short-term goals.”