Psychiatrist Suggests: 5 ways to enjoy the time

We are not hardwired to be stuck at home for extended periods. We are social, mobile creatures. One of the worst forms of punishment for prisoners is extended periods in solitary confinement. Astronauts speak of the incredible loneliness they feel sitting in cramped quarters for months. A study of those quarantined through SARS in Canada found that almost a quarter started suffering pathological levels of anxiety, depressed mood and even symptoms of traumatic syndromes, such as nightmares.

The march of coronavirus throughout the globe has created the extraordinary situation of almost a quarter of all humanity stuck at home. The situation is especially difficult in countries with dense populations like in Bangladesh, challenged broadband connections and limited public spaces for exercise. Maintaining distance from the most vulnerable groups such as the elderly is also very difficult, given extended families often live together in small spaces. 

Here are some ways to improve the experience of being at home for long periods: 

1. Learn something new

The long periods at home has led to a boom in online courses. Many universities are trying to function entirely digitally. This may be a time to allow greater depth in our family relationships as well as trying to learn something new, such as a musical instrument or delving into an interesting topic that you did not have time for before. Maybe a short course on epidemics and public health? There is potentially much time to read and expand our knowledge base on any number of subjects. There may even be time to acquire entire diplomas or degrees if there are further extensions to lockdown policies.

2. Dress like you are going to work or school

It is important not to laze around at home in clothes wearing which you usually sleep. You are more likely to be productive if you can at least recreate the psychology of being at work. While it may not require a suit or sari, something other than casual clothing may help feel more engaged in productive activity.

My daughters are being schooled through online classes with a teacher present. The school's policy is that they wear their school uniforms.

3. Organise meetings with others at set times

We are creatures of habit and are comforted by regular routines. One such meeting may involve meeting online with co-workers. The meeting may be formal or casual, merely to discuss mundane aspects of work.

At least once a week, make the meeting more formal with a set agenda and topics for discussion. This will help maintain discipline and morale.

Another such meeting should be organised for social reasons. While video chat and phone calls are critical to maintain contact with our friends and family, it is group socialising that is most hurt by our current circumstances. We have to be innovative with technology to coordinate such contact. All around the world artists and musicians are organising concerts or gatherings online. For Bangladeshis, it might be time to organise the online dawat dinner party equipped with adda and biryani.

Much like Europe, those skilled at singing or performance should perhaps engage in performing from their balconies occasionally… but please only the talented ones.

4. Limit overeating

In times of stress a common way to cope is to eat sweet or fatty foods. This is known as comfort eating and is a common psychological cause for obesity. Bangladeshis already have among the sweetest teeth in the world due to our love of mishti. While it is understandable that eating tasty food makes us feel better in such challenging times, it is also important that it does not lead to a situation where we forgo our physical health.

5. Exercise to stay healthy

One of the big challenges of trying to remain physically healthy is to maintain regular exercise. This is already difficult in big cities like Dhaka or Chattogram where there are few public parks and walking spaces are limited. Many are taking to online exercise classes in their living rooms. A similarity Bangladesh has to places like Italy or Spain is that there are often accessible rooftop areas.

News pictures in Europe have shown people skipping or jogging on their rooftops, being careful to maintain social distancing of course. A Frenchman in Paris even ran a marathon going back and forth on his seven-metre balcony. While we don't need to run marathons, this kind of exercise is feasible and recommended.

Other important strategies to minimise anxiety is keeping up to date with trustworthy information and impart this to the children. It is important to inform our loved ones that the risks are overall low if we maintain good hygiene and keep our social distance, around two metres from people other than those we live with. Conspiracy theories should be avoided as they flourish in times like these when there is a real threat, but this can be minimised through simple, factual information. 

Anxiety is worse when we experience it as isolated individuals. We have never been more collectively united in our sense of threat and being stuck at home. This is currently our most important psychological resource. 

The writer is a Bangladesh-born psychiatrist based in Sydney