December, 2020
NIJZ
The NIJZ (National Institute of Public Health https://nijz.si/) has compiled a series of tips on how to cope with the negative feelings of a long-lasting pandemic.
“Pandemic fatigue develops gradually and is influenced by the cultural, social, structural and regulatory environment due to the long duration of the epidemic. It seems to be becoming more frequent and, in general, it is becoming more difficult to follow guidelines and changing measures. This kind of fatigue is not only characteristic of pandemic precautions such as insisting on social distance, the use of masks and hand and cough hygiene. With all health-related behavioural changes – including increased physical activity, healthy eating and reduced tobacco or alcohol consumption – individuals experience difficulties in maintaining the new style and possible relapses into the old style after only a short period of change.
But this time our perspective must be different: it is not about our health, but also about the health of those around us. It is not only about the health of our loved ones, but also about the health of the whole community to which we belong. Our choices also have an impact on the length of the social impasse. Consequently, our choices affect the work of health professionals and their overload … And last but not least: the number of beds available and the related interventions that save lives.
In fact, public health professionals do not speak of epidemics but of syndemics (the simultaneous occurrence of two or more epidemics at the same time), which influence each other and worsen the prognosis and burden of disease. Experts warn of the problem of the spread of COVID-19 infections and of the strengthening of the drivers of chronic non-communicable diseases. In addition to approaches to contain viral disease, there is a need to focus on addressing chronic NCDs, with a particular focus on vulnerable populations.
One explanation for the decline in the implementation of preventive measures relates to two important predictors of health behaviour. One is perceived susceptibility – how likely do we think we are to get a disease? The answer is simple: the greater the number of people affected, the greater the risk of becoming ill ourselves. The second is perceived severity – if we understand it, how bad do we think it will be? Here again, the answer is similar: the greater the number of deaths, the greater the severity and burden of the disease. Everyone else does it Social norms are unwritten rules about how we should behave in society. While social norms can be communicated in many ways, one of the main channels is through observational learning.
How do others behave in similar situations?
It is probably the same influence of the peer group during adolescence on the development of risky behaviours as, for example, the use of alcohol or unhealthy food. Observing others also gives us a roadmap for our own behaviour. Let the decision about our behaviour be our own choice, made after careful consideration by an adult and with a view to a better future. Let us not be afraid of being excluded from our own community. Let us take time to reflect on how we are doing. If we feel irritable, impatient, angry or suffer from fatigue, anxiety or depression, let us accept that all these reactions are normal and understandable at such a difficult time.
Longing for connectedness
Humans are social and sociable creatures and social isolation can be particularly unpleasant. It can lead to deteriorating health and the emergence of certain risky behaviours, and later to the onset of symptoms and illnesses in both physical and mental health. The trick is to balance physical distance with social connectedness: new technologies should also enable our communications (phone calls, video calls, social networks, etc.), and when we communicate directly, it should be with all the recommendations in mind. Despite the physical distance, our communications can be sincere, friendly and warm. We should pay particular attention to limiting screen time. Our attention is our currency, let it not be taken away by irrelevant media. Let us do our best.
The way up
In addition to systemic action by government and the profession, we can also make a difference at the level of the individual:
- Change our behaviour: Just like stopping at red lights and obeying others (e.g. traffic rules), we can also learn to consistently follow these three simple guidelines: social distance, hand and cough hygiene, and wearing masks in public as recommended.
- Stay flexible and follow as recommendations change all the time. New scientific knowledge about the virus that causes COVID-19 is constantly being updated, which often influences changes in the recommendations. All of this adds to the confusion, so only follow information from peer-reviewed sources.
- Make sure you stock up on the items you need for a good quality of life, as well as items for personal hygiene and protection: keep both masks and disinfectants handy at all times so that you can use them regularly.
- Let’s move the epidemic from the abstract to the personal level. Let us look around us: getting sick is not just an abstract idea, but a very personal story of individuals that often does not end happily. Through these people’s stories, we understand the risks and consequences for irresponsible behaviour.
- When it comes to mental health, COVID-19 affects the occurrence of anxiety, sadness/depression and fatigue. As the pandemic progresses, prolonged exposure causes a myriad of problems. Anxiety stems from insecurity, lack of a sense of control and compromising many important values in our lives at once. The rapid, unexpected changes brought about by the pandemic have also caused a series of losses. Loss is the biggest factor in depression and this pandemic has caused all kinds of losses: important events, connections with family, friends and community, travel, opportunities, finances, careers, death… Fatigue comes from juggling multiple demands at once, endlessly assessing the risks to our health and finding steps to keep us safe. It is essential to take care of our health and in case of distress we can turn to medical staff or to the COVID-19 Psychological Support Line: 080 51 00.
- Let us involve children and adolescents and teach them to behave responsibly by example. Allow them to participate to a reasonable extent in certain decisions ( e.g. choice of masks, etc.).
- Let us breathe and meditate. Breathing exercises are the simplest way to reduce stress and anxiety. Slow down your breathing and tell your body that there is no immediate threat. Breathing helps us to manage the body’s response on a physical and mental level.
- Be/stay physically active within your limits and recommendations and make sure you are fit and get enough quality sleep.
- Do/stay creative in areas that make us happy. Enrich our leisure time with activities that we did not find time for before.
- Let’s plan our lives. Let’s plan our daily routines and include as many daily routines as possible. These are important for us because they calm us down and, in such turbulent times, reinforce our sense of constants and anchors. At the same time, let us set long-term goals and plan for life after the pandemic. Let’s bring in as many happy and warm colours as possible.”
For more information, please contact us via email or on Facebook.
The project is part-financed by the Ministry of Labour, Family, Social Affairs and Equal Opportunities and the European Union, through the European Social Fund. The operation is financed under the Operational Programme for the Implementation of the European Cohesion Policy 2014-2020, Priority Axis 9 “Social inclusion and reducing the risk of poverty”, Priority Investment 9.1 “Active inclusion, including the promotion of equal opportunities and active participation, and improving employability”, Specific Objective 9.1.2 “Empowering target groups to move towards the labour market”.
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