Simple practices to keep hope alive in hard times

The human psyche thrives on finding certainty and security. These are essential for us to feel a sense of control over our lives, which in turn gives us the freedom to do what we enjoy and enjoy what we do. Abraham Maslow, a renowned American psychologist of the 20th century, in his seminal work on the study of human motivation titled ‘Hierarchy of needs’, highlights safety and security as fundamental motivators of human actions. These are more important than other psychological needs such as social recognition and self-esteem.

Having basic needs such as shelter and food is definitely a prerequisite to a sense of security, but that’s not all. It is also important to perceive that you and your loved ones are also secure in health and in your chances of survival. Any threat to this basic security can create a lot of mental anguish leading to safety-seeking behaviors.

It is no wonder then, that the COVID-19 pandemic has unmasked an array of psychological effects. The second wave of the pandemic came back with a larger and more morbid impact than we could ever think of. We are again back to the time when we are consumed with the statistics of the pandemic all around us, only this time it feels more personal and helpless. There is a looming uncertainty that the pandemic brings in, which makes us feel a loss of control over our lives and threatens our very existence. The common thoughts are: Will I be safe? Will I get the infection? Will I get the essential medications if I need it? What about my family?

The impact of this uncertainty is manifold, especially leading to very significant psychological consequences. There is an acute surge in anxiety, depression and post-traumatic stress right now both among COVID-affected and non-affected people. We have had to deal with grief of “lost and loss” and in most cases without even a chance for the usual rituals or coping processes which are common to all religions. This leaves a sense of despair and hopelessness which appears endless. Even those who are otherwise healthy but dealing with effects of the lockdown are experiencing negative emotional states related to social isolation, leading to frustration, poor concentration, insomnia and restlessness.

Social media has been an amplifying voice in these times of misery, connecting people across the country and coming together to act unitedly. However, it comes with its own drawbacks. The visual content of desperate families scrambling for basic needs, suffering patients, massive shortages of essential medical equipment, huge queues at crematoriums and burning pyres definitely adds to the feeling of despair and insecurity.

This constant sense of uncertainty robs us of our usual ways to cope. There is an increasing sense of being overwhelmed, angry and frustrated among people. The overarching hopelessness tends to make us give up on our routines and withdraw into a shell of negative emotions.

Can we find hope in such times?

Research has shown that even in the most trying times, focusing on things where we can exert some sense of control can help us feel secure and cope better. Some such activities include developing a daily routine, increasing predictability of our activities, and spending time on activities that hold meaning or purpose, either by ourselves or with loved ones. Activities which involve learning something new, and play activities have great benefits in restoring a sense of wellbeing. Few such tenets are exercise, adequate sleep, healthy diet, preventing domestic violence, enjoying family time and practicing ‘digital distancing’. While information is indeed important during such a crisis, too much of it is an unnecessary mess.

Also, be it cures, remedies, prevention or origin of COVID-19: there are global public health portals (WHO, CDC, ICMR, etc.) to verify facts. A senseless social media forward will only add to panic and anxiety!

We cannot undermine the impact of social activities even in the midst of a pandemic. Engaging in virtual peer interactions or creating virtual social spaces for common interests can help enhance the value of your time. Even in the most hopeless moments, humans can reclaim hope by being of help to others, especially the underprivileged. Involving in activities that bring a sense of altruism and community participation, where you feel connected to a larger group and increase a sense of belongingness will help boost your own morale as well. There are many for whom social distancing is but a luxury, as they struggle for daily survival. Holding their hands in these difficult times can be respite on both sides.

Fortunately, in the current times, we have avenues to help others comfortably from the space of our homes. Small acts such as connecting families with genuine contacts, amplifying help calls, supporting someone who is struggling financially, or even just hearing out the complaints of a frustrated person goes a long way in restoring hope. These small selfless acts of kindness will eventually shape the story of this pandemic from one of despair and tragedy to one of hope.

These words may appear generic and much discussed, but are rarely implemented in the search of some exotic and unrealistic “ways” of betterment.

We, the humans, are inherently resilient and hopeful.

We know that the situation is dire and uncertain, however, as always, humanity and hope can go a long long way!

Dr Vandana Shetty is a Consultant Psychiatrist at Mind-Body Clinic, Bengaluru, and Dr Debanjan Banerjee is a Psychiatrist at NIMHANS, Bengaluru