HOW TO MAKE THE BEST OF THE SELF-ISOLATION IN TIMES OF CORONAVIRUS
Dr Manjula O’Connor
Cornovirus has brought many challenges , and as for any challenge it is the best time to learn about yourself, resilience and strengths, and also find innovative solutions to problems .
This is a time when men and women, fathers and mothers must work together in the interest of their family and ultimately the whole of humanity . Men have as much responsibility as women to keep their family safe and together
Caring for our family is the responsibility of both, men and women
If we do catch COVID-19 infection we need to have god immunity to fight the infection . Eat fresh healthy food will help boost the immune system- and we can better fight infections . Research shows good nutrition helps support body’s immune function. Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.
Cook foods that contain vitamins. Vitamin A is to be found in foods like eggs , cheese, tofu, nuts, seeds, whole grains and legumes , leafy green vegetables . Eat yellow and orange vegetables like pumpkin and carrots , they contain beta-carotene, which your body can convert into vitamin A. Fish such as Salmon is valuable . Green leafy vegetables, dals , lentils and peas , nuts and seeds flour also contain Vitamins B6, B9 and B12 that act as soldiers in our blood ,ready to attack the enemy like virus entering the body . Vitamin C helps body to fight infection by strengthening cells including neutrophils, lymphocytes and phagocytes. Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum. Iron is necessary to support body immunity and is found in meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified breakfast cereals.
There are many unintended consequences of staying at home
With COVID-19, there’s both the physical isolation ,but also family members are together for prolonged periods in the home . This can lead to increased stress , fear and violence , financial losses will add to stress . Women and children exposed to those addicted to alcohol and illicit substances could be more at risk .
Some women use work to escape abuse at home. Their enforced isolation with perpetrators will bring a greater risk of violence. The inability to escape the stressful situation can lead to mental health problems like depression, anxiety, suicidal thoughts and panic attacks .
How best to cope with the situation?
If you fear for your life, any threats to your or a friend’s life Ring Police 000
If feeling trapped and anxious or having , panic attacks, feelings of helplessness and suicidal thoughts -speak to Lifeline Australia 13 11 14. If feeling unsafe ring 1800 Respect
Seek treatment for mental health condition-like depression, irritability , suicidal thoughts, insomnia . Seeking help is the best way to make better choices in your life . Good mental health treatment holds up a mirror to you and shows you how to solve your problems . The shame and stigma for seeking mental health treatments is all too common in our society . It is not helpful and only holds back your progress in life .
Write a diary with self-reflection . This is a good opportunity to reflect and see how we may change.
Do meditation and Yoga to lower stress levels
Use this family isolation time as family holiday and family bonding time
Cook great food with your children and partner . Husbands and fathers can learn how to cook . Learn about foods with high nutritional values . Learn new recipes.
Avoid excessive alcohol –it lowers immunity . Men should not consume more than 2-3 standard drinks and 1-2 for women per day .
Family bonding time can be enhanced by playing games like board games -Monopoly or Scrabble or cards with children . Play sports like badminton in the backyard
Stay in touch with extended family and friends by Skype or face time
It is essential to maintain routine —school work, office work, all in a routine . The bedtime routines is really important for young children – those 12 years old and younger. Research indicates that kids with consistent bedtime routines do better in school and tend to behave better than their peers.
Self-isolation has forced upon us a reality that we humans need each other and the world would be a lonely place if we all lived in isolation. Look after yourself , protect yourself your loved ones from violence and abuse at home
Dr Manjula O’Connor is a Psychiatrist , and Executive Director of Australasian Centre for Human Rights and Health. Her work focusses on migrant mental health and strengthening communities through stronger families and prevention of family violence