As the global covid-19 pandemic spreads and a lockdown is in place, how can a person with Bipolar Disorder cope with the situation? Vijay Nallawala, founder Bipolar India shares his tips on managing pro-actively.
“When will this end? How much more devastation will it cause? Will my family and I be able to survive this?”
Who would have thought that a mere virus could have shaken the world to the core?The COVID-19 pandemic has severely impacted the world, including India, unlike any calamity we have experienced in recent times.It does not discriminate between heads of state, celebrities, people like you and me and the man on the street. Then there are sections of society who are even more vulnerable in these times, such as the elderly, those with comorbid conditions and the underprivileged who live in crowded, unhygienic conditions.
Within this there is a subset: those living with Bipolar Disorder, a serious and chronic mental illness. Globally, an estimated 0.6% of the population or 46 million people live with Bipolar Disorder (source: ourworldindata.org).
The unique challengesthat the COVID-19 pandemic brings with it
That there is no known cure or vaccine to prevent it increases our fear around it. The need to keep oneself and family protected from getting infected is a major concern. The unprecedented lockdown affects every citizen of India and as I write this, a mind boggling three billion across the world were under lockdown. There is a massive economic cost to this clamping down of entire nations. We face disruption in almost every aspect of our lives. Concerns abound on account of job insecurity and loss of incomes for the self-employed professionals, small entrepreneurs and especially daily wage earners.Access to healthcare services for issues ranging from the niggling to the serious has been affected too.
How does one living with Bipolar Disorder cope in such a situation?
Bipolar Disorder is a serious mood disorder that can cause extreme shifts in mood ranging from Depression to Mania.Beyond these extremes are the issues of cognitive dysfunction, comorbid conditions and dealing with side effects of treatment which is usually needed lifelong, that the person has to grapple with. Managing Bipolar Disorder in itself can be quite a handful if the person living with it is not yet stable and does not have fair degree of control over the condition. These extremely stressful circumstances make coping with it even more difficult for persons living with Bipolar Disorder or any other serious mental illness.
In addition to the broader spectrum of ‘real world’ challenges, there are the psychological ones we need to look at. These can be quite debilitating, the impact varying from person to person. I share my viewpoint as a person who has lived with Bipolar Disorder for 43 years and is now in remission. This journey has seen long periods of struggle and now the much desired stability for over five years. It inspired me to found BipolarIndia.
Following routines is an important coping tool in our armoury. Abruptly, the routines we have established painstakingly have now been snatched from us. Getting up at the same time every morning, going to the Gym/Yoga classes, heading to office are routines which help keep many of us on track. Now we can’t even go out for a walk.Is working from home an adequate replacement? Might not even be feasible for many work profiles.
Bipolar Disorder comes with its own uncertainties and these complex web of circumstances adds fuel to the fire.Many who live with this Disorder are also prone to anxiety and panic attacks. These can be triggered by financial concerns, fear of our loved ones getting infected and the grim news updates that flood our minds. One needs to be extra vigilant that the triggers don’t set off a mood shift.The forced social isolation, feeling of being caged can be extremely suffocating and depressing. The protective social net we are so used to is suddenly not available to us.
A grim reminder that mental health does not exist in isolation, our environment has such an important bearing on it.
On the practical front, some living in small towns have inadequate access to medicines which they can’t afford to skip and to follow up consultations with their Mental Health Professionals. Caregiving family members, such an integral part of the ecosystem, too have their hands full. Thankfully, quite a few organisations/associations of professionals offering psychosocial support have pitchedin by being accessible over helplinesto those in strife. Self monitoring might be the only way out for many of us during the lockdown. Maintaining a Mood Journal/Mood App is a handy tool for objectively alerting us of any red flags. Peer Support Groups, such as ours which have a virtual as well as physical network, can be of immense help.
If there are challenges, we must look for ways to cope with them
Life has taught me valuable lessons in course of my tumultuous recovery journey. It is time to go back to the basics.Here’s how I have created a coping plan for myself (which will hopefully be of help to many others like me)
I now choose to focus on what has nurtured me through all these years.
- The mind is a curious creature. If I totally shut myself off from updates on COVID-19, it will keep nagging at me. Instead, I discipline myself to take a cursory look at these updates from credible sources no more than twice a day, without diving in headlong.
- Confronting concerns that bother the mind is one way of coping with anxiety, I believe.So, I objectively assess all that I do know about and gauge whether that needs adjustment. I take a relook at my cash flows, my investments and consider adjustments I need to make. Thankfully, we are well stocked on the provisions front and medicines for the family for weeks ahead.These concerns dealt with, it is now easier to feel more in control. Oh yes, don’t we hate losing control?
- Next biggest challenge is to how to adjust to the constraints imposed on us by this lockdown. I am fortunate in many aspects: I have been working from home for many years now so not much disruption there. By keeping my mind focused, I ensure that my productivity does not get unduly affected by the draining environment.
- Exercise is a big part of managing my chronic conditions, Bipolar Disorder and Asthma. I sure miss my morning Gym workouts and bonding with the Gym buddies. I replaced that with brisk walks initially until even going out for a walk became risky. Adapting is key, hence I have resorted to workouts at home.
- Yoga, pranayam especially, every morning has been such a calming and rejuvenating experience, hence I am devoting even more time to it.
- Mindfully enjoying the surroundings in the mornings: the greenery around me, the chirping of birds amid the tranquillity of the eerily still city.
- When struggling, a positive attitude (not a utopian, rosy one but a constructive approach) had helped me tremendously. What attributes that I need to refocus on?
- The attitude of gratitude is a super power, and Ihave so much to be thankful for!
- Being appreciative of the smallest things in life shifts focus from a sense of wanting to one of empowerment.
- Being compassionatein small ways, helping out in household chores and bonding with family.
- Focusing on continuous self improvement and growth.
- Challenging times make us introspect, question our beliefs and connect with our inner selves. I am rekindling this journey to my inner world.
Hope some of these tips resonate with you and are of help.
Vijay Nallawala
Twitter: @VijayNallawala
BipolarIndia.com
