Regaining some sense of order amid the chaos of the Covid-19 pandemic

The Covid-19 pandemic has created a sense of uncertainty and lost control. But we can regain some sense of order amid the chaos by working with the reality we have rather than wishing for it to be something it’s not.

Over the past few weeks of August, I’ve heard of people having increasing feelings of helplessness and being stuck as Malaysia continues to get to grips with the Covid-19 pandemic.

Many people I’ve spoken to recently have said they feel fatigued and overwhelmed by the situation we’re facing. Frequently keeping an eye on the news and checking social media adds to the heaviness as we’re confronted with stark realities and confrontational opinions.

Add to that the fact that many are struggling with their mental health and it’s not difficult to see why people feel despondent and lost.

One thing I’ve realised is that connection is crucial to our wellbeing. But it’s not just being connected to people, it’s also a connection to the everydayness of life. Walking through a busy shopping mall, Sunday strolls in the park, socialising with friends and having the freedom to come and go as we please are experiences we took for granted. Now, we long for their return. Playing our part to get the pandemic under control is necessary and vital, but it doesn’t stop us wondering what we can do with feeling stuck.

It’s understandable that we wish for life to be how it was before the outbreak of the pandemic. It’s normal to feel frustrated and wonder why we have to deal with all of this. Life doesn’t seem fair sometimes and it’s OK to feel that way. No one would choose where we are currently if there were better options.

Underlying all of this is a sense of uncertainty and lost control. Granted, life is never certain, but we can regain some sense of order amid the chaos by working with the reality we have rather than wishing for it to be something it’s not.

In my own efforts to create a meaningful routine and structure beyond work, I’ve been working on some changes to make life less stressful and more engaging. I share them here in the hope that they will be helpful to anyone who’s feeling stuck or aimless and is unsure how to get themselves back on track. While there is a lot of uncertainty in life, there’s much we can do to improve our situation when we take charge of what’s within our capacity to change. It’s not always easy, but it’s worthwhile to recognise your needs and take steps to meet them. Even small habits consistently applied can make a big difference to how we feel. Here are a few that I’ve been working on:

Focus on what you can control: It’s important to stay informed of news and current affairs. However, frequently checking headlines or social media can leave us feeling overwhelmed. Set aside some time to check the news and social media and then focus the rest of your energies on what matters to you.

Create a schedule: Rather than another “to do list”, this schedule is about intentionally setting time aside each day to do things you enjoy and bring you a sense of engagement and connection. Whether it’s pockets of 10 minutes here and there or time set aside in the evening, make room for what you like to do without any expectations of productivity attached. For me, this includes playing guitar, reading fiction, spending time in the garden and meditating.

Spend time in the sun: After spending a lot of time sitting at my laptop and not moving, I feel sluggish. Every day, I try to spend at least 10 to 15 minutes outside soaking up the sun and doing some Ping Shuai Gong (look it up – it’s a wonderful and easy exercise). Spending time in the sun enhances our mood and reduces stress. It’s also a great source of vitamin D.

Get moving: Especially during periods of lockdown, we all spend a lot less time moving around, which affects both our mental and physical health. For some, 30 minutes of moderate exercise might not be manageable, but it’s helpful to do what you can. Whether it’s gentle stretching or going for a walk, getting the body moving improves blood circulation and that enhances the immune system, clears mental fog and increases our feelings of wellbeing.

Set a sleep routine: It’s important for our overall health to get sufficient restful sleep. A common reason people find it difficult to get enough rest is that their minds are active right up until they go to bed. Instead, try having a regular cut-off time 30 minutes or one hour before you plan to sleep when you switch off your devices and unwind. Take a bath, read a physical book, listen to some relaxing sounds or music. Give your mind time to slow down and unwind before getting into bed.

If you’re struggling to cope with your mental health you can reach out to the Mental Health Psychosocial Support Service at 03-2935 9935 or 014-322 3392; Talian Kasih at 15999 or 019-261 5999 on Whats-App; Jakim’s (Department of Islamic Development Malaysia) family, social and community care centre at 0111-959 8214 on WhatsApp; and Befrienders Kuala Lumpur at 03-7627 2929 (or go to befrienders.org.my/centre-in-malaysia for a full list of numbers nationwide and operating hours, or email [e-mail]). You can also contact the Women’s Aid Organi-sation on 03-3000 8858.

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Sunny Side Up columnist Sandy Clarke has long held an interest in emotions, mental health, mindfulness and meditation. He believes the more we understand ourselves and each other, the better societies we can create. If you have any questions or comments, email [e-mail]. The views expressed here are entirely the writer's own.