How to manage painful feelings

IT is no doubt and natural that pandemics like Covid-19 affects thoughts, feelings and behaviour of individuals, families and communities.

THIS is now the second week of observing lockdown in Zimbabwe and we are grateful for all those who have been adhering to the public health guidelines to reduce the spread of the coronavirus.

Lockdown stipulations are important to slow down the effect of the virus, but we need to know that stipulations such as physical distancing can increase stress and anxiety on everyone, both children and adults.

The past weeks, I have been offering psychological and emotional support to those in isolation and quarantine and those who have been bereaved because of Covid-19 within our province.

We are in exceedingly difficult times and there is need for us to continue supporting each other as families and communities.

Facing a crisis like this has made many go through levels of fear, uncertainty, job loss and grief.

I have sat and talked to individuals who feel angry with restrictions, some feel angry of losing their loved ones, others are scared of getting sick etc.

For some, there is not enough financial and welfare support for their families to live through the pandemic.

There are others who have been stigmatised or negatively judged by others because of being infected by Covid-19.

Even after recovery, people still struggle or you may worry that others will avoid you.

One of the common questions in all these situations has been: “What could help me manage painful feelings and emotions? This article is intended to take you through some tips that can be helpful:

1. For many of us who have been worried, stressed, angry and scared, I am reminding you that these are very natural and common ways of responding when we are faced by threatening situations like Covid-19.

2. Whatever situation you find yourself in, please talk to someone you trust.

It might feel hard to start talking about how you are feeling, but many people I have talked to find that sharing their experiences help them feel better.

It may be that just having someone listening to you and showing that they care can help. Even those who are in isolation still need to connect virtually.

3. Find support. — If someone is in a difficult situation or is experiencing grief, help them get the support they need.

Pastors, counsellors, friends and relatives are always there for you. If you are not able to open to someone close to you, and you are in Manicaland you can call toll free crisis helpline 08080482, there is someone waiting to listen to you. Phone support services are available.

4. Choose to control what you can. — It might feel like the pandemic or crisis has limited the things you can control in your life.

But it can help if you try to focus on things that you can change.

Do not get stuck in things you cannot change and avoid too much unnecessary information.

5. If you are struggling with your mental health, such as lack of sleep, nightmares etc, it is ok to ask for help.

A good place to start is by speaking to your General Practitioner or health care centre and they can refer you to a qualified mental health professional.

Sometimes procrastinating can make things worse.

Prevention is better than cure.

6. Peer support is important and has been helpful. — Peer support brings together people who have had similar experiences to support each other.

Many people find it helps them to share ideas about how to stay well, connect with others and feel less alone.

Consult trustworthy sources for information,

7. Express your feelings in a positive manner and not bottling up. You might find that it helps to express how you are feeling about changes to lockdown.

8. Self — care is essential to your well-being: It may feel difficult to take care of your physical health when you are feeling worried, nervous, and overwhelmed, but taking small steps to look after your physical, social, mental and spiritual health can have a big effect on overall well-being.

9. Always remember it is OKAY to seek help and reach out when overwhelmed. You are not alone.

◆ Dr. Mazvita Machinga is a qualified psychotherapist, educator and mental health specialist based in Mutare. For grief counselling, emotional and psychological support, please feel free to seek help. Call 0771 754 519 or 0778 838 410.