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Confinement (Circuit Breaker) Emergence and Mental Health: Be Kind To Yourself

Confinement (Circuit Breaker) Emergence and Mental Health: Be Kind To Yourself

Written by: Andrew da Roza, Psychotherapist, Promises Healthcare

As the COVID-19 confinement continues, you may have a nagging question on your mind – “what have I managed to achieve”?

Tidy, clean desk draws, closets, and glove compartments; a surprising proficiency in a new language; the final 100 pages of War and Peace; an impressive yoga position; a dazzling new magic trick?

Several weeks into the confinement in Singapore and with several weeks to go before we can be physically social with our friends, some of us may be deflated. 

When the confinement/circuit breaker started, we may have vowed to use all the new free time to do things we have never got around to doing. 

Now that time is gradually slipping by – we may think that we still haven’t accomplished our goals.

As a psychotherapist, I listen to many people starting to stress that this opportunity of more time isn’t panning out the way they imagined – and that critical voice in their heads is telling them they are inadequate and unworthy.

Feeling Stuck in Shame 

What I hear is the frustration of “stuckness.”   

Clients tell me: –

  • I must be more productive 
  • I should have achieved more since confinement began
  • I should be able to concentrate more and procrastinate less
  • I must have more enthusiasm, motivation and energy

Note the use of the words “should” and “must”. Our inner critic loves to remind us of all the things we should have done or must do.  

It is important to be compassionate to ourselves and banish these words from our vocabulary – at least for the time being.

We may have overestimated what we could achieve in confinement; and underestimated the power of the inner critic, worry and low mood. These are preventing us from feeling satisfied with what is. 

Perhaps we had the fond notion that confinement would be like a holiday – more rest, more family time, novel and interesting things to do, and relief from work and the other routines in life.

Reality may now be striking home. Anxiety about our jobs, income, and savings; fear about us and our loved ones contracting the virus; worry that food, masks, and other resources may be scarce; boredom at a routine in the cramped confines of home; the resurrection or development of old family dynamics, fraught with irritations, frustrations, disappointment, mistrust and anger. For some, isolation and loneliness may be an even more crushing weight.             

Reframing our Expectations

What will help is kindness – and, in particular, kindness to ourselves. 

Perhaps some of us are high achievers, driven by: concrete stretch goals, targets and objectives; KPIs; reports; numbers; test or exam scores. 

But COVID-19 confinement is not the time to measure yourself in this way. It’s like drinking soup with chopsticks – frustrating.

I recommend that we redefine productivity and measure our day by whether:

  • we have achieved an emotional connection with ourselves and others, 
  • ate healthily, 
  • slept well, 
  • got some exercise, 
  • meditated for a few minutes, 
  • did some yoga or Tai Chi, 
  • walked outside, 
  • read something (other than COVID-19 news or social media content); 
  • did something creative, like photography, videos, painting, made some music, baked something new; and 
  • spent “me time” – just sitting quietly, relaxing and enjoying being in the moment. 

 

This confinement is not a competition – so we do not need to compare ourselves against others. 

We must permit ourselves some numbing out to Netflix and videos – and not beat ourselves up if we eat some chocolate, cookies or chips. 

Let’s also be realistic and recognise that our routines will be different – and that we won’t accomplish the same things in confinement. We will have accomplished things – but they just won’t be the usual things.

Manage your expectations, be gentle with yourself and kind to others – and you will find that there is meaning and purpose to your confinement.   

 


Photo by Paolo Bendandi on Unsplash