Is Instagram Therapy Enough for Real Mental Health?

Is it Therapy?

Is Instagram therapy enough?

It is important to first clarify is that “Instagram therapy” is not a form of psychotherapy. In fact, it is not “therapy” at all!

What is Psychotherapy?

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Psychotherapy requires committed engagement with trained psychologists who utilise evidence-based techniques and approaches to investigate a mental health concern and work with the client collaboratively to reduce or minimise the impairment or impact of the mental health concern. Therapy must be specific and customised as no two persons are completely alike; we each have unique life experiences and circumstances.

Psychotherapy vs. Instagram Therapy

This means that the content or engagement published on Instagram or Facebook should not be regarded as therapy. At best, such content should be regarded as a type of psychoeducational content.

And as with all other kinds of purported educational content, we must think about how the content is delivered and whether they are credible or helpful.

According to the internet, there are roughly 1 billion users on Instagram, 1.2 billion users on Tik Tok, and 2.9 billion users on Facebook. Social media has become a ubiquitous medium for content consumption that can be harnessed for a good cause.

But not everything you read might be applicable or useful, or worse, true.

Navigating Instagram Therapy: Differentiating Psychoeducation from Professional Help

Many users of social media use these platforms to follow or create interesting content, advance personal or professional goals, or associate with like-minded people. It should come as no surprise that content creators want to create content that users want to consume, focusing on the usual metrics of increasing likes and followers or monetising their followers. There is a ton of mental health information that is shared online every day, often by self-proclaimed experts with little experience, research, or actual clinical practice, often with the aim of gaining followers or likes.

Over time, many come to rely on these celebrity psychologists for their ‘daily dose’ and mistaking that as a connection with the psychologist on some level, or worse, regarding that content as online or group therapy.

Some say that mental health channels on social media are like self-help books: addictive, unhelpful, and designed to keep you coming back for more.

It is against this backdrop that we should analyse mental health information that we consume on the Internet.

So when you next scroll through the pages of your favourite Instagram Therapists or Psychologists, please bear these in mind:

Ψ Is the content from a reliable source?
Ψ What are the factors motivating the content creator to produce this content?
Ψ Does this person spend more time on clinical practice or on social media?

Social Media Ethics in Mental Health

It is important to note that:

Ψ Social media is not a substitute for therapy.

• Reading mental health information online can help you understand or learn something about yourself, but it is not a replacement for formal therapy.

Ψ No therapy can be done over social media.

• While well-meaning psychologists might create content to psychoeducate the general public, others blindly produce or reproduce material to attract likes and followers with the intention of aggressively promoting their services.

Ψ Social media should not be relied upon during a crisis.

• Mental health content should be viewed purely for what they are – generic, non-specific and informational in nature that serves a vital psychoeducational purpose within the community.

• Because non-mental health professionals are very likely the target audience of such psychoeducational material, it must go without saying that psychologists and other mental health professionals should abide by regulatory, professional, and ethical guidelines when dispensing mental health information whether on online or during clinical practice.

Psychology on Social Media: A Tool for Destigmatizing Mental Health Issues

When presented responsibly, psychologists on social media help to break the stigma associated with mental health. They break down complex mental health conditions into digestible bite chunks for any person with a smart device to consume. They explain difficult psychological disorders and concepts with infographics, animation, and beautiful pictures. The amount of useful information that is put out by some of these professionals who have dedicated years of their lives to acquire their knowledge and expertise is staggering.

And of course, some are visually beautiful presented and simply a delight to consume.

Keep calm and scroll on!

Supporting a Person Whose Friend or Family Completed Suicide

In 2019, 400 lives were lost to suicide in Singapore, and suicide is the leading cause of death for those aged between 10 – 29 years old. 

There are at least 2 sides to every suicide: The person who took his or her life, and those left to grieve.

It can be challenging to support someone who has lost a family or friend to suicide. What should I say? What if I say something that only makes them feel worse? Should I even say anything? These worries are perfectly understandable. After all, many people struggle to talk about suicide. While we may feel awkward or uncomfortable when talking about suicide, this should not stop us from showing support and offering assistance.  

While it may be challenging, your support can make a real difference in helping a person through their loss. 

Supporting Those Affected by Suicide Loss: A Guide for Compassionate Responses

Here are 3 key areas that that we will cover below that will guide you in your efforts to support someone who has lost a friend or family member to suicide: Being a good listener, the do’s and don’ts of what to say, and warning signs to look out for. 

How do I be a good listener to a grieving person? 

One of the most helpful things you can do for a grieving person is to simply lend a listening ear. This means to sit with him/her and listen to their feelings in a non-judgemental manner without imposing your personal opinions. Do not try to problem solve either.   

ACTIVE LISTENING is a great way of doing so!  

While our conversation partner is still speaking, we often get caught up in trying to formulate our response. A consequence of this is that we end up failing to fully grasp and understand what the other person is trying to convey. Instead of trying to find the right words, it is more important to let the grieving person express themselves and share with you the nature of the loss. Here are some useful tips on being a good active listener to a grieving person: 

• Accept all feelings. Let him/her know that is okay for them to cry in front of you, break down, scream, or even laugh. They may be struggling with a whole array of new and even conflicting emotions like guilt, despair, blame, anger, and regret. These can be uncomfortable emotions, but it is better to let them out rather than bottling it up. Accept the emotions that they are experiencing and know that it will pass. There is no correct way to feel about loss. Ultimately, the person should feel free to express their feelings in a space that is free of judgement, argument, or criticism. 

• Silence is okay. Be prepared for moments of awkward silences. Do not force the person to speak if they are not ready to. Instead, be willing to be present and show that you are ready to listen when they are ready to speak. 

• Offer comfort without minimizing or trivializing the loss. Statements such as “It could be worse” do not help. Do not give unsolicited advice, claim to know what the person is feeling, or compare your grief with theirs. Such words are rarely helpful. Instead, let the person know that what they are feeling is okay and that it is a normal reaction to the situation.

What should I say to a grieving person? 

• Acknowledge the situation and check in on how the grieving person is feeling. Do not assume to know or understand how the person is feeling. Assumptions often worsen the situation as they invalidate a person’s intense emotions. Instead, start off by acknowledging the situation so the person knows that you are willing to openly discuss the loss they have experienced. Next, give them the opportunity to express their feelings. For example, “I heard that ___ died by suicide. I’m sorry to hear this happened and I’m here when you need me. How are you feeling?” 

• Reflecting and paraphrasing. This is a really useful way to show the grieving person that you are hearing their story! It helps to foster a better empathetic connection, which makes the person more comfortable in continuing to share their thoughts and emotions with you. For example, the person might say “I don’t even know where to start, everything feels terrible.” In response, consider saying something along the lines of “It sounds like you feel very overwhelmed and upset, this situation is taking an emotional toll on you.” See how you would be reflecting their underlying emotions back to them? 

• Do not use cliches or platitudes to comfort. We often feel compelled to comfort the grieving person by saying things such as “time will heal” and “they are in a better place now”. While it comes from a place of good intentions, such words can minimize the depth of the person’s pain, leaving them feeling misunderstood and more isolated. Instead, check on how they’ve coped so far and explore what resources they've tried so far. 

Samaritans of Singapore Hotline: 1800 221 4444 

Institute of Mental Health’s Helpline: 6389 2222 

Singapore Association of Mental Health Helpline: 1800 283 7019 

You can also find a list of international helplines here.

Keep an eye out for warning signs 

It is not uncommon for a grieving person to feel depressed, angry, or disconnected from others. These emotions usually decrease in intensity over time. However, it might be indicative of a bigger cause for concern if the intense emotions don’t subside over time and the person does not appear to be capable of coping with the overwhelming emotions on a day-to-day basis. They may also display significant distress or impairment in social, occupational, interpersonal, or other important areas of functioning. Here are some other warning signs to look out for: 

• Extreme focus on the death 

• Talking about wanting to escape the pain / statements indicating they are considering ending their life 

• Withdrawal from others 

• Diminished experience pleasure from the things they used to enjoy 

• Feelings of hopelessness 

• A lack of concern for personal welfare or hygiene 

• Excessive consumption of alcohol or other substances 

• Trouble sleeping 

If you are concerned about a person in distress, it can be helpful to recommend that they see a psychologist. Let them know that it’s absolutely alright to seek out other additional help they may require.

Remember, everyone’s healing process is different, and healing takes time.

Sometimes, lots of time. 

Grief after losing someone to suicide can feel like a rollercoaster, but with support (from someone like yourself!), the ride can become significantly less scary. 

How to Encourage a Loved One to Seek Help

Recognising Barriers to Seeking Help for Mental Health

One major obstacle to receiving help is that people who need help the most are usually the least likely to seek it. When we break an arm, we visit an orthopaedic; when we have a cavity, we visit a dentist – we understand that we can’t fix the problem by ourselves. However, this same understanding often doesn’t extend to mental illnesses. There can be various reasons for this, such as stigma, self-reliance, or not wanting to appear weak.   

Another key deterrent is a lack of insight. Many people simply don’t think that their distress is significantly impacting them or realize that they need help. As their loved ones, you may be the first ones to notice that something is amiss. You may find the person displaying a worrying change in their emotions, behaviors, or interpersonal relationships. Perhaps you notice your mother experiencing more intense fluctuating emotions and an inability to function in day-to-day life? Or maybe your best friend has become increasingly withdrawn and has been unable to care for themselves for a significant period of time? You care for these people, so it is understandable that you worry for their well-being. It’s hard to watch someone you care about struggle with their mental health, while knowing that there are intervention options that they can benefit from So, how can you encourage a loved one to seek help for their mental health?  

Overcoming Challenges to Getting Help for Mental Health

1. Approaching your loved one about their mental health concerns

Approaching the topic can be daunting. You will likely require quite some time and patience to persuade a person in need to seek the help he or she needs. A good place to start is by letting them know that you need to have an important conversation with them. 

Time and place is key. Avoid starting the conversation in a public space where others could overhear the conversation. Contrary to what is portrayed on TV shows, staging a large-group intervention does more harm than good. Instead, have the conversation when your loved one is relaxed, and undistracted and in a safe space. This makes the person feel more respected, in control, cared for, and willing to engage in a discussion. 

Use “I” statements and remain non-judgemental. Refrain from pointing fingers or using stigmatizing language. Tell your loved one “I’m worried about you”. Explain specific, objective areas of their behaviors that are concerning, such as “I noticed that you have been rather withdrawn lately and spend a lot of time in your room.”

Approach them from a genuine empathetic space, and not sympathy or judgement. Do not blame or guilt them for ignoring their well-being. Highlight your concerns and care for them as the reason you are having this conversation. If they share their troubles with you, do not discount their distress – it is not a personal weakness and their feelings are real. 

2. When they say “No” 

If your loved one responds with negative emotions like anger, remember that it is not directed at you (although it can sometimes be easy to feel that way!).

Manage your expectations. Not everyone will be immediately receptive to the idea of seeking help. After all, it is a serious thing to consider and your loved one likely needs some time to process and think about it. Don’t get disheartened though! Rather than shutting the door on the topic or forcing them into something they are not ready for, let your loved one know that you will approach them again in the future when they feel more prepared and that they can always lean on you if they would like a listening ear. 

3. Provide emotional and practical support 

The process of getting your loved one to seek help is a lengthy one.  

Continue supporting your loved one – lend a listening ear, validate and empathise with their feelings, ask what you can do to help, and simply be around for them. Be patient and remember to take care of yourself too.  

Being there for someone else can be taxing, so it’s important to ensure that you are taking care of yourself emotionally, mentally and physically too. It is encouraged to establish boundaries and take some time for yourself. By doing this, you model self-care for the person you are supporting! 

In addition to emotional support, practical support goes a long way too. When contemplating seeking help, an individual may get put off as they may not know where to start. This, in itself, can feel very overwhelming. Ask your loved one about their preferences regarding what kind of help they would feel comfortable with and help them to find a suitable therapist that fits their needs. Contact clinics on their behalf and research the specialities of various psychologists to determine a good fit. 

4. Offer to accompany them to seek professional help

Once your loved one is ready to seek professional help for their mental health concerns, you can suggest the possibility of accompanying them to see a clinical psychologist. Some people may feel scared of seeing a therapist alone, so it helps to offer to go with them until they are comfortable. You can sit in the waiting room during their first few sessions. Assure them that you won’t ask any questions about what was discussed during the session unless they wish to share.  

Educating them on what the therapy process entails might also help to ease any worries that they may have. We have a helpful resource on what to expect when coming for therapy that you might find useful!

You may also wish to arrange for a separate consultation with one of our clinicians to further discuss how you can provide support to your loved ones.  

5. Highlight their accomplishments 

Seeking help is one of the best steps that a person can take. It, however, is also one that requires great strength and courage. We’re often so focused on trying to improve ourselves that we may forget to acknowledge how far we’ve already come. Celebrate your loved one’s decision to go for therapy and the courage that it entails. Remember, simply choosing to seek help is half the battle won. Above all, assure them of your continued love and support throughout their mental health journey. 

How to Practice Mindfulness

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What is Mindfulness?

How can I practice mindfulness in my daily life? Understanding mindfulness practice and its importance.

Mindfulness is about being present in your experiences in each moment, whether internal or external. Practising mindfulness is particularly important as too often we go about our days doing things automatically, or we get caught up in our worries, thoughts, or distractions, and fail to be fully immersed in our experiences.

There is no end goal or result in Mindfulness. Mindfulness is about being in the present moment. When we are not engaged in worrying about the past or future, the inadvertent result is that we are likely to feel calm.

Mindfulness can be practised with these simple activities that everyone already does on a regular basis.

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Mindfulness Activities

1. Breathing 

1. Sit comfortably in your chair. You may wish to keep your eyes open or close your eyes.

2. Breathe. Pay attention to the air as it enters your nostrils and into your lungs.   

3. Is the air warm? Cool?  

4. Then breathe out through your mouth. Notice your chest and belly deflate as air leaves your lungs.  

5. Repeat these steps for 1 minute.

2. Walking 

1. Start walking. Being in a park or place with lush greenery helps. But it doesn’t matter if you do not have access to such places – wherever you are works just as well. 

2. As you walk, look around and observe your surroundings. There are colours that are dark, and there are colours that are light. Where are they placed within your field of vision? 

3. Breathe. Feel the temperature of the air – is it warm or cool? 

4. Touch your earlobes gently as you hear the sounds that are around you. Isolate a sound that you hear.  

5. Stop walking; close your eyes. Try and listen to that sound for a few moments. What do you hear? 

6. Open your eyes. As you look around your surroundings, observe whatever object your gaze lands on. Notice the level of detail of that object.   

7. Continuing walking. As you walk, what sounds do your footsteps make? Can you feel a breeze as you walk? 

8. Focus on making observations with your eyes, ears, skin, feet, nose:  

   • Where are you walking to? What’s around you? Are there any flowers? How many people are there around? What’s on the floor? Is the floor wet or dry? Is the weather sunny or cloudy? Are there any markings on the floor? Can you hear any sounds of nature despite being in a concrete jungle – are there birds? Which point of your foot lands first? Do you drag your feet? 

9. Notice the movements of your toes, feet, legs, arms, chest. Notice where your eyes wander to. 

3. Washing of Hands 

1. As you turn on the tap, put your hands under the running water. Remain still. Is the water cool or warm? 

2. Rub your hands slowly under the running water. Feel the water in between your hands as you rub, and how your palms touch each other as you rub to and fro. 

3. Listen to the sound of running water. How does the water sound as your hands go under the tap? 

4. Look at your hands: do you recognise the marks, scars, lines, nails? 

5. Focus on making observations with your eyes, ears, hands, palms:  

   • What is the colour of the soap? How would you describe its smell? What is the first action you do when you start washing your hands? Does the soap foam up? What colour does it become? Was the water warm or cold? What colour is your skin turning? Do you see the different shades of colour on your skin?  

4. Mindful Body Scans 

1. Lie on your back in a comfortable position. Face the ceiling or sky if you are outdoors. If you cannot lie down, you may wish to sit on a chair with your feet resting on the floor. 

2. Breathe and be still. If you have to move or adjust your position from time to time, that is fine. As you breathe in and out, notice the rhythm of inhalation and exhalation and the way your chest rises and falls. You don’t have to change the way you breathe or hold your breath but remain aware of your breath as you continue to inhale and exhale. 

3. Now close your eyes. Bring your attention to your body and how it feels. The texture of your clothes against your skin, and the parts of your head, back and legs that rests upon the surface you are on. 

4. Imagine that you are outside of your body and looking at yourself. Look first at your toes. How do you feel as you look at your toes from the outside of your body? Now shift your gaze upwards as you work systemically from the bottom up: 

   • Your toes and the rest of your feet 

   • Lower legs and calves 

   • Knees 

   • Thighs 

   • Your pelvic region (buttocks, tailbone, pelvic bone, genitals); 

   • Abdomen; 

   • Chest; 

   • Lower back; 

   • Upper back (back ribs & shoulder blades); 

   • Hands (fingers, palms, backs, wrists); 

   • Arms (lower, elbows, upper); 

   • Neck, Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back top of the head); 

   • Lastly the “blowhole” located on the top of your head – imagine a point on head where air goes in and out like a whale’s blowhole. 

5. Mindful Conversations 

This last one is a group exercise. Mindful listening is an important skill as people crave but are seldom fully “heard” or “seen”. Mindful listening also offers us the opportunity to shift the focus from ourselves or own responses onto the person speaking. 

1. Gather around several of your friends and/or family. Sit together in a comfortable space (please observe safe distancing rules!). 

2. Think of one stressful event that you experienced recently. Take turns to speak and share what that stressful event was in the group. 

3. If you are speaking, speak without reservation or fear that anyone is judging you. If you are listening, listen intently without judgment or forming opinions.  

4. Notice your bodily sensations, your thoughts and the feelings that flash through your mind before, during, and after each person has spoken.

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General Tips for Mindfulness: 

1. Set aside a few minutes for each activity (at least 20 minutes for the group activity). This ensures you have sufficient time to fully immerse yourself in a mindful experience. 

2. During each activity, focus on at least 3 of your 5 senses (sight, taste, smell, touch, sound).  

3. Do not try to ‘push away’ unwanted thoughts or distractions 

4. Simply take cognisance or accept the thoughts or distractions that flash across your mind. 

5. Let whatever feeling or emotion you experience simply be. 

6. Then return your focus back into the experience of simply being mindful and aware of where you are. 

7. While it is normal to experience distractions during mindfulness activities, practise bringing your attention back onto the mindfulness exercise. Focusing on your senses helps with redirecting attention. With practice, you will be able to effortlessly redirect your attention onto an experience of your choosing. 

8. Remember to approach Mindfulness exercises in an open and non-judgmental way. Treat your experiences as they are, and acknowledge the distractions, thoughts or even judgments you may experience – these are normal and will arise from time to time. 

What Are Cognitive Biases and How to Deal With Them

As human beings, we often fall prey various types of cognitive biases. As the word “bias” tends to have a negative connotation, many people often think that biases are a bad thing. You may be surprised, however, that these biases have actually evolved to serve many adaptive functions. 

Here’s a list of common cognitive biases and how you can avoid or overcome them:

Confirmation Bias 

We have the tendency to look out for and favor information that confirms our beliefs and values, all while ignoring or dismissing information that tells us otherwise. This is known as confirmation bias. It is in the human nature to want to be right. As such, we are prone to selecting information that aligns with our beliefs, making us believe what we want to believe. 

We have this bias to reduce cognitive dissonance — the discomfort we feel when faced with conflicting beliefs. To reduce this discomfort, our brain fine tunes the information that we take in, such that we only take in bits of information confirming that we are right. This bias also protects our self-esteem as it makes our beliefs seem more accurate. Thinking that we are right boosts our self-confidence and make us have a more positive self-image.  

However, it is important to be open-minded, to let your opinions be challenged, and to consider alternative perspectives. One way to avoid falling prey to the confirmation bias is to surround yourself with diverse groups of people and to be exposed to differing views.  

Hindsight Bias 

“I knew it all along!” “I told you this would happen!”

If you find yourself saying things like these, you are probably engaging in hindsight bias. As the saying goes, “hindsight is always 20/20”. Hindsight bias refers to the tendency to perceive events as more predictable than they really are and this usually happens after the events have already occurred.  

Similar to the confirmation bias, the hindsight bias helps to boost our self-confidence as it feels good to know that we accurately predicted something.  

Here are some things to keep in mind to avoid the hindsight bias. First, we should not only limit ourselves to one outcome but consider alternative outcomes as well. Next, reasoning why an event occurred can also help us realize that the event was not as predictable as we thought it was. For instance, we think that Team A will be the winner of a soccer competition. However, in reality, Team B had better players but their ace players decided to withdraw from the game at the very last minute that day. Team A eventually won and we think that we knew it right from the start. After reasoning that Team A may have won because of unforeseen events, we can see that the event of Team A winning is not that predictable after all. 

Negativity Bias

Negativity bias refers to the tendency to focus on negative events and stimuli more than positive ones. These negative events also stick to our memories for a longer period of time and influence the decisions we make. 

In the past, our ancestors had to hunt for food and compete to survive. Therefore, negativity bias was adaptive as it helped them remain alert to anything that could have potentially threatened their survival and well-being. However, today, this hard-wired tendency to focus on negative events is no longer as helpful to us. In fact, paying too much attention to negative events may trigger negative emotions and increased rumination.  

One way to avoid the negativity bias is to reinterpret negative events in a more positive light. For instance, we can shift our focus to the takeaways we can learn from a particular negative event. This way, we are reframing a negative event into a positive one.  

Self-Serving Bias 

Self-serving bias is the tendency to take credit for the positive outcomes we have experienced, but blame external factors for the negative outcomes. When we take credit for the positive outcomes and events that happen to us, this helps to boost our confidence. On the other hand, blaming external factors when we experience negative events helps to protect our self-esteem. However, the self-serving bias can backfire if we constantly point fingers at others or blame our own poor performance on situational factors - doing so hinders us from learning and growing as a person.

To avoid committing self-serving bias, it is important to learn from our mistakes and reflect on how we can improve. We should also not forget to credit others for our own success as well.  

Fundamental Attribution Error (FAE) 

FAE is the tendency to attribute others’ actions to internal factors and dispositional traits (e.g. their personality), while attributing our own behaviors to external situational factors that are beyond our control. For instance, when the whole class performed badly for an examination, we blame our own poor performance on a bad night’s sleep (an external factor) but think others did not perform well because they did not study hard enough (an internal factor). 

FAE can be adaptive as it protects our self-esteem by attributing negative events we have experienced to uncontrollable external factors but does the opposite for others. This makes us feel better than others and also does not make us feel disheartened when we experience negative events. However, excessive FAE can lead to the creation or perpetuation of stereotypes and prejudice.

To avoid FAE, we have to make a deliberate effort to put ourselves in the shoes of others and try to obtain a balanced view of others.  

Spotlight Effect 

The spotlight effect is the tendency to overestimate how much others observe and judge us. As the term suggests, it is the tendency to feel that the spotlight is on us all the time as though we are actors on a stage, especially focusing on our flaws, weakness and mistakes. The spotlight effect is highly correlated to feelings of nervousness and embarrassment. In some cases, it even leads to social anxiety and withdrawal.  

One way to avoid the spotlight effect is to recognize that everyone is preoccupied with their own matters (e.g. talking to their friends, focusing on their worries). Therefore, contrary to our beliefs, other people are unlikely to have the time to notice us and the things we do. Even if they did, they are unlikely to remember our mistakes for long.  

Being aware of the biases helps!

Interestingly, studies have also found that when people are aware of such biases, they are less susceptible to them. Why is this so? Simply put, when we are more aware about the existence of such biases, we end up making an intentional effort to avoid falling into their trap. Therefore, by simply knowing that these biases exist and exactly what these biases are, we are less likely to fall prey to them. 

Pandemic Fatigue

What is Pandemic Fatigue? What are some signs of it?

“Pandemic Fatigue” refers to a mental state where a prolonged, heightened state of fear & caution leads to a form of burnout. 

Pandemic Fatigue presents itself differently in different people. Here are some ways that it might manifest:

Ψ Feeling physically numb and socially withdrawn
Ψ Becoming irritable, sensitive, or impatient
Ψ Becoming less diligent about COVID-19 prevention measures such as handwashing, wearing a mask, or observing social distancing norms.
Ψ Reduced enjoyment from activities you used to like
Ψ Consumption more “comfort food” or alcohol
Ψ Constantly feeling tired and yet experiencing difficulties getting a good night’s sleep.

Why do we feel this way?

Different people are likely to experience pandemic fatigue at different periods of time. People who were affected by the pandemic or who entered into the heightened state of caution at an early stage are likely to experience an earlier onset of pandemic fatigue. Persons who did not witness first-hand the effects of the pandemic, or who were compulsorily subjected to precautionary or prevention measures without understanding the need for such measures, might also experience pandemic fatigue earlier.  

Feelings of complacency might also begin to emerge due to desensitisation through extended media exposure to COVID-19. Much like the principles behind exposure therapy, repeated exposure to pandemic-related news will eventually diminish the initial feelings of anxiety and caution. Consequently, we may begin to engage in behaviours that were initially inhibited by the anxiety responses such as not adhering to safe distancing rules or washing our hands as regularly as we did before. 

A toll on our emotions and mental health

Pandemic prevention measures such as social avoidance and distancing can make people feel isolated, lonely, and increase stress and anxiety. Long term worries about a pandemic takes a toll on your mental and emotional health and might result in the worsening of mental health conditions and chronic health problems. Changes in mood, tastes and preferences, sleeping patterns, increased use and reliance on substances such as alcohol and tobacco are typical effects. 

A prolonged stress response is also detrimental to the body as it disrupts the body’s natural functions. While natural stress hormones such as cortisol and adrenaline are useful body functions that brings about short term benefits (e.g., enhanced brain function, increased energy for immediate muscle action), long term stress might result in headaches, an inability to focus, digestive issues, insomnia, and a weakened immune system. This ultimately affects our overall daily functioning. 

I’m struggling with this “new normal”. How can I better adapt to this situation?

One suggestion is to adopt a “journey mindset”! Trying to predict when COVID-19 will end can be frustrating as it is surrounded by so much uncertainty; we should focus instead on the quality of the touchpoints in our daily lives. Try and make small improvements to each of these touchpoints, regardless of whether it is directly related to the pandemic (e.g. making an effort to pay more attention to social distancing in public places, not touching your face while in public) or to your own personal growth (e.g. mindful interactions with your interpersonal relationships, picking up a new skill or hobby). It is also helpful to lean on our social circles for mutual support through this difficult time. 

Some other suggestions include: 

Ψ Establishing fixed points in your daily routine (e.g. work, meals, family obligations), & fill up the other times with solo or group activities that you enjoy. 
Ψ If permissible, step outside of your house for occasional sunlight and fresh air, even if it is for a short while.
Ψ Limiting over-exposure to COVID-19 related news, especially when it feels too overwhelming. 
Ψ Managing your expectations of yourself and others. Recognise that the pandemic affects everyone in different ways. 

Don’t forget to create little pockets of fun and joy in your routine by doing things you enjoy such as a baking day once a week, or a self-care hour alternate day, or perhaps a virtual meeting with your friends every Sunday evening over drinks. 

How do I overcome feelings of isolation and loneliness?

In general, feelings of loneliness can be caused by the loss of one’s sense of purpose. This usually happens when boredom is coupled with feelings of a lost sense of self.

Here are some suggestions that you may find helpful in overcoming such feelings:

Ψ Reintroduce meaning and importance into your days by signing up for an online webinar or course to learn a new skill or upgrade yourself.
Ψ Check in with your loved ones frequently.
Ψ Do not be ashamed to ask for help if needed. If opportunities for real-life interactions are limited, connect with others on virtual support groups, communities, and even telehealth platforms.
Ψ Offering a helping hand to others can help us feel connected to others. 
Ψ During this time, there are also others that would benefit from your acts of kindness. Even if you do not feel “100%” or feel that you are unable to offer any real support, the mere act of showing concern and spending a few minutes each day with your loved ones will be deeply appreciated. 
Ψ Keep your mind stimulated with “active” hobbies such as playing an instrument, painting, or cooking, as opposed to more passive activities such as binge watching a Netflix show.
Ψ Turn more passive activities (e.g. reading) into something more engaging by creating or joining a virtual book club with your friends or an online community. 

Do not hesitate to seek help if you feel overwhelmed or when you simply need some guidance or someone to work through your thoughts and emotions with you. Seeking help is especially important if you find that your it is affecting your daily functioning to a large extent for an extended period and/or you are beginning to constantly experience feelings of worthlessness, hopelessness, panic attacks, or other atypical symptoms.