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How to Cope With Loneliness During the Coronavirus Pandemic - By Verywell Mind
Are you unsure how to cope with loneliness during the coronavirus pandemic? You could be self-isolating because you've caught the infection, but there are many other reasons why you've elected to stay indoors. Whether you are quarantined due to suspected exposure, staying home because you are in a high-risk category, or at home to help prevent the spread of infection, you may find yourself unprepared for the feelings of loneliness that will likely follow. While those with chronic illness may already be familiar with what it's like to face long periods of time alone at home, most of us are used to getting out daily; even those who are retired or don't work usually make trips to run errands or visit friends. To have all of that stop suddenly is jarring, to say the least.
Loneliness and Social Isolation
A 2017 systematic review of 40 studies from 1950 to 2016 published in the journal Public Health1 found a significant association between social isolation and loneliness and poorer mental health outcomes as well as all-cause mortality. For this reason, it's important to take care of your mental health during times of decreased social interactions. It's normal to feel stress when faced with staying indoors and interacting less with people, especially when that is added to the underlying stress of worrying whether you will catch the virus. These factors could increase your chances of developing a mental health issue, like anxiety or depression. While social distancing refers to avoiding large gatherings of people, staying a certain distance from others in public, and only going out of the house for essentials, it can still start to feel a lot like "cabin fever." You might also feel stigmatized if you are isolated because you've contracted the virus or you suspect you may have contracted the virus. What's the best way to get through this period of isolation? There are many strategies that you can employ to ensure your well-being and good mental health. Most of these involve either finding ways to distract yourself (keep busy) or finding ways to connect with others (despite the circumstances). Distraction works to help you avoid ruminating about everything that is wrong, which is a risk factor for becoming depressed. In this way, taking on little projects or finding other forms of distraction can help to keep your mood level.In contrast, staying social in non-traditional ways can help you to feel less isolated and combat loneliness. If you are unable to go places or interact socially with many people at this time, you might be wondering what you can do. Below are some ideas on how to manage your feelings of loneliness during these times. How to Cope With Anxiety About Coronavirus (COVID-19) Keep to a Schedule
Even if you are isolated at home, try to keep to a regular schedule as much as possible. While loneliness can feel like it will never end, trying to make these days feel as "normal" as possible will help you to get through. Start each day with a plan of a few things that you will do, keep a daily diary about how you are feeling and what you are doing, and keep a symptom log if you are managing illness. All of these tracking systems will help you to feel like you are being proactive about the situation. Stay Informed
In a 2020 study published in the International Journal of Environmental Research and Public Health2 , an online survey of 1210 respondents from 194 cities in China showed that people who had up to date health information and advice on precautionary measures had better psychological functioning and resilience. While you do not want to feed your anxiety and fear through constant updates about the state of the virus, keeping up to date on the latest advice and health information may give you an edge when it comes to protecting your mental health (and as a result, reducing the impact of loneliness). Limit your media consumption to an extent. Watching too much news, reading too many articles, and consuming too much content can be overwhelming. You might decide to check the news twice a day. Or you might decide to limit your time on social media if everyone is talking about the virus. Make sure you seek sites that give factual information about what you can do to stay healthy, such as the CDC and WHO. 8 Traits That Can Make You More Emotionally Resilient Stay Active
While it's easy to focus exclusively on how to manage your mental health and loneliness directly during a crisis, we sometimes forget that our physical and mental health are delicately intertwined. If you spend 14 days of isolation not getting any exercise, this will have a detrimental effect on your ability to cope mentally. Below are some ideas of at-home activities that you can keep in mind to stay active. Practice Tai Chi, yoga, or at-home low impact workouts by following Youtube videosGo for walks around your neighborhood (or walk on a treadmill if you have one and are concerned about going outside) Do Something Meaningful
Another contributor to feelings of loneliness can be a loss of sense of meaning. If you are finding that you feel not just bored, but also as though you are losing your sense of self, then a loss of meaning might be affecting you. All of us want to feel like we belong and that our life has importance, which is why incorporating meaningful activities into each day is important. Doing something meaningful each day, even if only for a short period, will give you a sense of purpose and identity.Only you know what will create meaning in your life, but below are some ideas to get you started: Sign up for an online course and do a bit of work each dayCreate a family tree using genealogy websitesSign up to be an online volunteer through the United Nations Connect With Others
Perhaps the best thing you can do to combat loneliness during this period of isolation is to connect with others in non-traditional ways. While you may not be able to visit with family and friends in person, that does not mean that you cannot connect. Family & Friends
Can you think of any out-of-the-box ways to stay in contact with friends and family? If you are comfortable using technology, there are numerous ways you can stay in touch. If you prefer more traditional ways of communicating, there are still options for you. Below are some ideas to stay in touch with your loved ones. Send a handwritten letter or postcardCall someone on the telephone (particularly on days you are feeling lonely)Place calls using video chat services like Facetime or ZoomPost on social media or respond to other's posts on social mediaStay in touch by texting or instant messenger Online
In addition to staying in touch with family and friends, you can also combat loneliness by participating in online exchanges with other people around the world. These don't need to necessarily be your online "friends," but rather those with whom you share something in common and you communicate online. Below are some examples of online connections that you can make. Joining and participating in Facebook groups about topics you are interested inSigning up for online forums about your hobbies or interestsJoining and playing Multiplayer games such as WordfeudSigning up for online sports games like Fantasy FootballJoining QuarantineChat, a service specifically set up to help people connect during quarantine Find Sources of Comfort
Finding ways to give yourself comfort even when you are feeling lonely can help to improve your mental health. Below are some ideas of "comfort measures" that you can take even if you are alone. Give yourself a foot massage or use a foot spaTake a bathFocus on your petCook healthy comfort foodWatch favorite TV shows or read favorite booksHave a cup of herbal tea (chamomile will help you to relax)Light scented candles (lavender will help to reduce stress)Practice sleep hygiene to make sure you are getting enough rest Create Something
There's a reason why artists enjoy becoming swept away by their work. Expressing yourself through creative means can be therapeutic, whether it involves painting, writing, dancing, etc. If you're finding it hard to express what you are feeling, channeling your feelings into creating something can be cathartic. In addition, when you create something you enter the "creative magic zone," which can be a form of meditation in itself.Below are a few lists of projects that you could try. Writing Projects
Practice writing in a journal each dayTake up hand lettering or calligraphyStart a daily blog journaling your experiences for others to readWrite poetry or HaikuWrite short stories or start the novel you've always wanted to write Art Projects
Complete a paint-by-number projectStart a needlework, knitting, or crochet projectCompile a photo album that you can share later with othersWork on an adult coloring bookTake up a new hobby like jewelry makingTake up origami Home Projects
Choose a space in your home and start an organizing projectChoose a room in your home and redecorate by moving things around or moving things from other rooms If you're having trouble coming up with projects, focus on the ones that you can do with what you already have on hand. Most of us will have a notebook, paper, printer, and access to the Internet. Using those few basic tools, you're sure to find something online to get you started. You could even focus on culinary arts and focus on cooking or baking projects. Distract Yourself
Another way to boost your mental health is to find healthy distractions. This might come in the form of reading, watching shows, listening to music, or finding other activities that interest you. Below are some ideas to help. Read
Go back and re-read some of your favorite childhood booksJoin an online book club like the ones at GoodreadsGive yourself a reading challenge by choosing a list of books you've always wanted to read or a list based on a theme (e.g., books all set in places you've always wanted to visit)Read books of poetry if you find it too hard to concentrate on longer booksRead magazines on topics that interest youListen to audiobooks through services like Audible or Scribd if you struggle to read or have vision problems Watch TV/Movies
Watch TED talks on Youtube about topics that interest youWatch a series of movies on a theme (comedy movies will help to ease your stress)Watch a television series on NetflixWatch documentaries on topics you've wanted to catch up onListen to podcasts on topics you like Create or Listen to Music
Go back and listen to your favorite songs from when you were a teenagerCreate a playlist of happy songs and listen to thosePlay an instrument such as the piano or guitar Other Fun Ideas
Take a virtual tour: Many museums offer digital access to their collections including the Louvre and Guggenheim.
Play games that engage your mind such as Sudoku, crossword puzzles, solitaire, or online chess. Plan for the Future
While it might feel like this loneliness will last forever, there will come a time that you'll be back to your usual routines. One way to feel less alone now is to make plans for the future or do things that help you to focus on the future. Below are some ideas. Make a "future list" of all the things you want to doOrder online and plant some spring bulbsPlan a fun event for when you are out of isolationMake a bucket list of things to do in your lifetimeMake a "goals" list for some area of your life Practice Self Compassion
Most importantly, practice self-compassion during this difficult time. If you find yourself saying things like "I shouldn't be feeling this way" or pushing away difficult emotions, this will only make your loneliness persist. Instead of resisting your feelings, find ways to be accepting of them as coming and going. This helps to take away their power and ease your unhappiness.
Remember that your feelings will change. If you are still struggling, try practicing guided meditation following a Youtube video. Show Compassion to Others
It might seem counterintuitive, but if you are struggling yourself, sometimes offering help to others who are feeling lonely can make you feel less lonely yourself. Make a phone call, send a text, send a letter, or comment on someone's social media posts. Be supportive and offer words of encouragement. The Health Consequences of Loneliness Coping as an Older Adult
Older adults (aged 65+) may be particularly susceptible to loneliness during coronavrius. This group is most likely to self-isolate due to fear of infection, while also potentially having fewer supports in place to feel less lonely. The Baby Boomers, in particular, may be the most affected by this pandemic. Older adults can stave off loneliness during this time in the following ways: Make phone calls to relatives on a regular schedule, so that they can check in with you and learn about your needs.
Ask for help from family members when you need it and be specific about how they can help.
Check to see if your community offers specific shopping hours for seniors so that you can shop for food during low-risk times when absolutely necessary. A Word From Verywell
If you find yourself with very poor mental health while isolated during coronavirus and aren't able to pull yourself out of feelings of anxiety, depression, or fear, it is important to reach out for help. Consider calling a crisis line or an online therapy service to find out about options. While it's normal to feel afraid and lonely at a time like this, worsening mental health could indicate the need for outside help.
Full article online
Business Insider | Life
Life in Lockdown
What happens to your body and brain when you're quarantined, and how to cope
For more stories go to www.BusinessInsider.co.za.
You'll likely be in an "unpleasant state" after a period of social isolation, since humans thrive, and survive, on interaction.
Humans don't just like to be social, we need to be.
In fact, people who have weaker social relationships are 50% more likely to die over a given period than those with more robust connections, according to a 2015 meta-analysis including more than 308,000 people.
Put another way, being lonely seems to be as deadly as smoking 15 cigarettes a day.
That's why depriving yourself of social connections, even temporarily, doesn't feel good: Your body is trying to tell you to mingle so that, long-term, you stay alive.
"If we think about loneliness as this adaptive response kind of like hunger and thirst, it's this unpleasant state that motivates us to seek out social connections just like hunger motivates us to seek out food," lead study author Julianne Holt-Lunstad, a professor of psychology and neuroscience at Brigham Young University, told Insider.
Of course, she said, in a situation like a pandemic that requires you to reduce or eliminate your face-to-face contact, that discomfort needs to be endured to stave off more dangerous, immediate effects.
The effects of not physically moving as much can mess with your mind, too.
Whether you're confined to a room because you've been exposed to the virus or simply working from home because your office now requires it, this reduction in physical activity can affect your mind.
Look to injured athletes for an extreme example. Athletes may experience "emotional upheaval" when they're injured, in large part because they no longer have the coping mechanism that may have kept these feelings at bay.
That may manifest as sadness, irritation, frustration, anger, and other uncomfortable emotions.
Reducing or virtually eliminating your physical activity can also cause your muscles to atrophy.
"Use it or lose it" is a cliche for a reason: It's true.
A study in the Journal of Applied Physiology suggests that just two weeks of inactivity can begin to negate gains to your heart and muscle mass, according to US News & World Report.
Another study found that obese adults who worked out for four months and then took a month off lost most of the improvements to their aerobic capacity, insulin sensitivity, and cholesterol.
The effects of a quarantine can be psychologically damaging in the long term.
According to research published last week in the Lancet that included 24 previous studies on the psychological effects of quarantines during disease outbreaks, the experience can lead to post-traumatic stress symptoms, depression, confusion, anger, fear, and substance misuse.
The most vulnerable people, the study authors said, are those who have or have had mental health issues.
Of course, how severe the effects are depend on your situation, personality, and history.
People who are experiencing coronavirus symptoms and quarantined to their bedrooms are, in all likelihood, going to fare worse than those who feel fine and want to party.
How affected you are by a period of social isolation, or just reduced interactions, is also influenced by your personality.
"If you're a massive extrovert who thrives on social contact" the experience is going to hit harder "than if you're an introvert who's very comfortable curling up on a couch with a book," psychologist Dr. Sherry Benton told Insider.
To physically prepare for the effects of a potential quarantine, consider an at-home workout plan.
All you need is your body to do pushups, squats, lunges, crunches, and burpees. A chair too can serve as a bench for tricep dips.
If you have a foam-roller, mat, or resistance band, you can work even more variety into your at-home exercise plan. Try squats or "fast feet" - squatting low and stepping quickly in place - with the band around your legs above your knees to create tension and build power.
Stock up on some healthy, versatile staples, too, to help fend off feeling too sluggish.
Alyssa Pike, registered dietitian and manager of nutrition communications at the International Food Information Council, previously told Insider you don't have to rely on soup and saltines for two weeks straight.
Rather, stock up on canned and frozen vegetables, grains like rice and pasta, and try some uncomplicated but nutrient-rich recipes like pasta salads and vegetarian chilis.
Make sure you have a can opener.
To mentally and emotionally cope with a quarantine or reduced social contact, virtually reach out to others.
Being quarantined today is less socially straining than just a decade ago.
Tools like FaceTime and Skype "may help relieve some of those short-term unpleasant responses to help us still feel and maintain those connections without potentially putting ourselves at risk of being exposed to the virus," Holt-Lunstad said.
She recommended being proactive about reaching out to others and asking how they're doing - you'll boost your mental health as well as theirs, since they'll at least experience the perception of support, which research shows can reduce stress.
Holt-Lunstad added that the silver lining to something like a directive to reduce contact with the outside world is the ability to slow down and connect with the people closest to us.
"When you're having people still express love and support in a variety of ways, it can make those periods of relative confinement more bearable."
Bhavna Bharvani PUBLISHED: MAR 23, 2020 | 14:01:18 IST
Bhavna Bharvani is a clinical counsellor based out of Hong Kong, a city that’s seen its share of turmoil over the past year. She helps people work through depression, anxiety, grief, trauma, addictions, identity issues, shame, and relationship issues. As India enters a state of lockdown, Bhavna tells you what to expect and how to cope with this stage of self-isolation:
During self-isolation, expect to go through many different emotional stages. Everyone experiences all of these at some point but not necessarily in the same order.
1. Optimism: This is going to be great. I can finally get to all the side-projects I’ve been wanting to work on, or improve a certain skill, pick up that hobby.
2. Determination: When you can feel that you’re less positive about self-isolation, but you’re determined to keep going and stick to your routine and have a schedule to help you manage the situation.
3. Satisfaction and frustration: You’ll experience times when you’re more productive, and times that you’re less productive, and alternate between moments of satisfaction and periods of frustration.
4. Depression: When you start struggling and feeling, “this is hard”. Boredom might settle in. Your routine or lack of routine might not be working for you anymore. You might experience restlessness that makes it difficult to concentrate. You miss going out and seeing friends and loved ones. You might feel demotivated, hopeless, or feel a sense of despair.
5. Anger: You might experience anger about the situation, the confinement, and get easily irritated by others in your household.
6. Acceptance: When you accept the situation for what it is and carry on doing whatever is in your control and letting go of what is not in your control.
7. Making meaning: Remembering that this move to self-isolate is necessary and that you’re serving humanity and the greater good to help prevent more sickness and death.
So, how does one cope?
Anticipate: Regardless of whether one has a mental health issue or not, this time period of uncertainty and disruption has made it increasingly difficult for people to maintain good mental health. The social distancing, quarantine measures, school closures and working from home have increased the number of stressors that people are having to cope with. For people with pre-existing mental health issues, this time period has been extremely de-stabilizing: people who had previously been able to find a good equilibrium are finding a re-emergence of symptoms. Prepare: For those working from home:
1. Have a getting-started routine or a morning routine that allows you to transition psychologically into work mode. This can be sitting down with a cup of coffee or tea, logging out of all your social media apps. As part of your morning routine, take a shower before you start work, get dressed, and do your hair. It can be very easy to lounge in pyjamas or activewear all day but this can very quickly lead to work from home burn out as it blurs the lines between leisure and work.
2. Try to stick to a schedule or regular work hours where you start and end work each day around the same time and sleep and wake up at the same time.
3. Set boundaries. This is with regards to i) others in your house so that you are not distracted by the kids or having to open the door for people, and ii) physical space: try to create a workspace in your home that is separate from your spaces for relaxation (i.e. where you sleep/chill/watch Netflix). It’s crucial to have this psychological difference in where you work and where you relax.
4. Schedule breaks in and take them in their entirety. If the self-isolation and social distancing measures permit, go for a walk.
5. Make time to connect with and socialise with colleagues and friends virtually. Isolation does not have to mean loneliness.
Cut back on the news: It is so hard during this time of uncertainty to not keep checking WhatsApp messages incessantly and reading the news. However, for many people, constantly checking the news leads to increases in stress and anxiety and even panic attacks. Prevention is the best cure, so limit the amount of time you spend reading the news or opening WhatsApp video forwards from friends.
It’s helpful to have long periods away from news websites and social media as this can help start setting the mind at ease and allow it to settle down again. Otherwise, we’re constantly triggering the mind into a state of worry. You might need to mute certain WhatsApp groups, hide Facebook feeds or unfollow Twitter accounts that you find too overwhelming.
Avoid clicking on coronavirus hashtags, and mute keywords which might be triggering. Seek information mainly to understand what practical steps you need to take and what to prepare for. When you do seek information updates, do so at specific times and from trusted sources.
Dealing with anxiety and depression
When it comes to anxiety, there are two important things to do. One is to help people manage and limit their news diet so as to reduce anxiety triggers. The second is to practice the “Apple Technique” to deal with anxiety, suggested by AnxietyUK:
Acknowledge. Notice and acknowledge the uncertainty and anxiety as it arises in your mind.
Pause! Don’t react as you normally do. Don’t react at all. Pause and breathe.
Pull back. Tell yourself: “This is just the worry talking, and this need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything your mind tells you. Thoughts are not statements of facts. They are just thoughts.”
Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
Explore the present moment, because right now, at this moment, all is well. Notice your breathing and the movement of the breath entering and leaving your body. Notice the ground beneath you, and gently push your toes into the ground. Look around you and name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell. Right now. Then shift your focus of attention to something else—on what you need to do, on what you were doing before you noticed the worry, or do something else—mindfully with your full attention.n addition, it’s important to stay connected with friends and family through online video chats, as people with depression can feel even more isolated at these times. It is also important to continue to try and keep the body active and moving with some gentle stretching, yoga, or an online workout session. It may also be a good time to suggest therapy as an option as more therapists than ever are offering online sessions, and this may be a more socially acceptable time to seek help from a therapist.
Dealing with family (or the lack of one)
Times of crisis can actually bring out the best in people. Sometimes when people have no choice but to be around people they typically do everything they can to avoid, there can be a slight shift in the dynamic and more accommodations made on each side, or more effort to be on your best behavior. However, if this does not end up being the case, this is a good time to practice setting boundaries with family members. These don’t have to be explicit, although it’s great if they are. In a family system, if even one person makes the tiniest of changes the way they behave, it will have a ripple effect on the rest of the family. My advice would be to try to make a small change in behavior or in the way you respond, as you’ll typically find that others have no choice but to respond differently too.
Also, don’t underestimate the mental resilience of the elderly. They have seen and been through much more than we have. First of all, recognise the level of your own anxiety about the situation before talking to them. You want to do your best to speak to them calmly, without letting your feelings get in the way. I would take the approach of asking them what they’ve heard and then correcting any misperceptions they may have. Keep the explanation simple, stick to the facts, and most importantly, tell them what precautions and best practices they can use to keep themselves safe.
This is also the time to nurture friendships. Reach out to old friends that you haven’t caught up with in a long time. Set up group video chats. This can be anything from just a check-in with everyone, to playing antakshari, to virtual happy hours, to playing games online. Invest in strengthening your existing relationships and support systems.
Sosiale distansiëring kom met sosiale newe-effekte - hoe u verbind kan blyGeskryf deur Jonathan Kanter en Adam Kuczynski
Daar is maniere om bande te versterk terwyl u fisieke afstand hou. MoMo Productions / DigitalVision via Getty Images
Om die verspreiding van koronavirus te beveg, het regeringsamptenare Amerikaners gevra om 'n harde pil te sluk: Bly weg van mekaar.
In tye van samelewingstres, is so 'n vraag teenstrydig met wat evolusie mense met 'n harde bedrading het om te doen: Soek mekaar en ondersteun as gesinne, vriende en gemeenskappe. Ons smag na mekaar. Die warmte van ons asem en liggame, om hande vas te hou en te knuffel, om te praat en te luister, is 'n primêre bron van kalmering. Hierdie verbindings is 'n belangrike faktor om te reageer op en om ons voortbestaan in stresvolle tye te maksimeer.
Prioriteit nommer een is om die aanbevole maatskaplike distansieriglyne om die virus te beheer. Die genesing is beslis nie erger as die siekte nie - kundiges se projeksies van siekteverspreiding en mortaliteit maak dit duidelik sonder sterk ingryping.
Maar soos met enige pil, is daar newe-effekte. soos sielkundige wetenskaplikes aan die Universiteit van Washington Sentrum vir die wetenskap van sosiale konneksie, ons laboratorium bestudeer sosiale verbondenheid, waarom dit belangrik is en hoe om die voordele daarvan te maksimeer. Ons kliniese en navorsingservarings help ons om die newe-effekte van sosiale distansie te verstaan en stel strategieë voor om dit aan te spreek.
Mense is sosiale wesens
In tye van spanning en siekte kan sosiale stremming en meer siekte ontneem word. Mense wat eensaam is hoër vlakke van die hormoon kortisol, 'n aanduiding van spanning; toon swakker immuunrespons aan patogene; en is om verhoogde risiko vir voortydige dood. Isolasie kan lei tot depressie, selfmoordgedagtes en ander kliniese toestande.
Vir diegene wat in kwarantyn geplaas moet word omdat hulle met die virus besmet is, het hierdie navorsing 'n belangrike implikasie: om die siekes van sosiale verbintenis en fisieke nabyheid te ontneem, kan dit ongelukkig moeiliker maak om infeksie te verslaan. Byvoorbeeld, eensame universiteitstudente reageer meer swak teen griep-inentings nie-eensame studente.
Daar is ander koste. Eensaamheid maak mense voel meer kwesbaar en angstig in sosiale interaksies. 'N Amptelike mandaat om sosiaal te distansieer en te isoleer, kan die sielkundiges noem intergroep angs, die natuurlike bedreiging en wantroue wat mense ervaar as hulle met mekaar omgaan.
Mense mag die waens omring en diegene wat hulle as hulself beskou - diegene met wie hulle 'n gemeenskaplike identiteit het - terwyl almal uitgesluit word. Die onlangse reisbeperkings speel in hierdie baie menslike vrese, en dit kan die impuls van die land vererger blameer en stigmatiseer ander as die bron van hierdie krisis. Hierdie vrese veroorsaak negatiewe en onakkurate stereotipes van andereerder as om verbande te kweek tot 'n groter gemeenskap wat saam ly.
Tegnologie kan help om verbindings te behou wanneer fisieke samesyn nie die opsie is nie. Thomas Barwick / DigitalVision via Getty Images
Reik uit en verbind
Terwyl sosiale distansie en isolasie in werking is, is daar dinge wat almal kan doen om hul nadele te versag.
Dit is nou die tyd om uit te reik na vriende en familie en met mekaar kontak te maak, soos jy ook al kan. Laat mense weet hoeveel u omgee vir hulle. Terwyl lewendige menslike verbinding die beste is, is 'n telefoonoproep met 'n regte stem beter as teks, en 'n videochat is beter as 'n telefoonoproep.
Ons glo dat sulke verbindings wat deur sosiale tegnologie vergemaklik word, ons almal sal help om so gesond as moontlik te bly gedurende hierdie tyd. Alhoewel navorsing hieroor nie breedvoerig is nie, ons dink dit is waardevol om sosiale tegnologie te gebruik om die gevolge van eensaamheid en isolasie vir diegene wat siek is, te verminder.
Dit wat u sê as u aansluit, is ook van belang. As u gestres en ontsteld is, kan u praat oor u gevoelens help. U voel of u miskien nie beter voel nie, maar jy sal minder alleen voel. As u aan die einde van hierdie soort deel is, kan u die impuls weier om te ontslaan, te debatteer of die ander persoon te sê om nie bekommerd te wees nie. U taak is om te luister en oordra dat u hul gevoelens verstaan en aanvaar. Hierdie proses - een persoon wat iets kwesbaar deel en die ander reageer met begrip en sorg - is die basiese dansstap van goeie, hegte verhoudings.
Menslike aanraking is ook noodsaaklik vir welstand. As u op reis is met mense wat naby aan u en gesond is, moet u nie die positiewe impak van 'n sagte drukkie vergeet of iemand se hand hou nie. Veilige, onderling toestemmende fisieke aanraking lei tot die vrystelling van oksitosien. Oksytosien word soms die 'liefdeshormoon' genoem, help om u stryd- of vlugstelsel te reguleer en kalmeer u liggaam in tye van spanning.
Vir diegene wat onaantasbaar is omdat hulle siek is van COVID-19, liefdevol terapiehonde kan 'n meetbare voordeel inhou. (Vanaf hierdie skrywe rig die WGO riglyne stel voor dat troeteldiere veilig is.)
Dinge wat jy kan doen
Ander aksies kan u en ander se welstand help om aan te pas by 'n wêreld van sosiale distansie.
Omhels ander, figuurlik. Wees bewus van u neiging om die waens rondom u groep te omkring. Wat belangrik is, selfs al voel dit nie altyd so nie, word jy nie gebore met 'n vaste groep wat jy vertrou nie, en vaste groepe wat jy nie vertrou nie. Hierdie gevoelens en assosiasies is buigsaam en verander met konteks. Stel u voor, wie voel u veilig en vertroud as u werk teenoor 'n gesinsdinee teenoor 'n voetbalwedstryd. Dit is nou die tyd om brei uit hoe u u groepsidentiteite definieer. Dit is 'n wêreldwye pandemie. Mense is in, die koronavirus is uit.
Wees vrygewig. Die praktiese kant van hierdie idee om u identiteit uit te brei, is 'n aanmoediging om ruimweg vrygewig te wees. Om aan ander te gee in tye van nood help nie net die ontvanger nie, dit bevorder die welstand van die gewer, ook. As u verplig is om na die kruidenierswinkel te gaan om toiletpapier op te laai, kan u dit oorweeg om by mense in te sien wat u meer kwesbaar is en kyk wat hulle nodig het. Gee vir hulle iets van daardie toiletpapier. Help ander om u, insluitend bure wat u moontlik nie goed ken nie, mense met wie u nie gewoonlik 'n gevoel van verwantskap het nie mense wat haweloosheid ervaar. As u dit doen, word die impuls om mure te bou, bestry. Dit bring u in kontak met die beter engele van u aard en gee hierdie engele stem en doel.
Ten slotte, onthou om asem te haal. In hierdie oomblik, met al die spanning en angs, voel baie mense oorweldig en ontkoppel. Maar jy is nog steeds hier en diegene rondom jou is ook in hierdie chaos. 'N Paar bewuste, sagte asem kan daardie verbinding herstel, jou gedagtes vertraag en duidelikheid gee, ten minste vir 'n oomblik of twee.
Die uitkyk op mekaar sal steeds van uiterste belang wees. Hinterhaus Productions / Stone Collection via Getty Images
Hierdie koronavirus-krisis sal moontlik nie binnekort eindig nie. Dinge kan erger word. Namate mense neerkom, sal die negatiewe newe-effekte van sosiale distansie en isolasie verander en ontwikkel. Wat vandag hanteerbaar voel, voel miskien nie môre hanteerbaar nie.
As sielkundiges is ons bekommerd dat die gebrek aan sosiale verbintenisse, verhoogde spanning, ontwrigting en verlies aan lewensbestaan en roetines sommige mense na depressie sal lei. Ons is bekommerd oor toenemende familiekonflik omdat mense gedwing word om ongewone hoeveelhede tyd saam te navigeer, baie in beperkte ruimtes.
Buigsaamheid is aanpasbaar. Dit is uiters belangrik om 'n basis te skep van gesonde hantering, bewusmaking van die newe-effekte van ons sosiale veranderinge en om aan ons waardes en mekaar te bly. Mense het 'n groot vermoë tot empatie en omgee in tye van lyding. Om sosiale afstand te behou, hoef dit nie te verander nie.
Oor Die Skrywer
Jonathan Kanter, direkteur van die Centre for the Science of Social Connection, Universiteit van Washington en Adam Kuczynski, PhD-student, Departement Sielkunde, Universiteit van Washington
Hierdie artikel is gepubliseer vanaf Die gesprek onder 'n Creative Commons lisensie. Lees die oorspronklike artikel.
Geagte Lede en Inwoners
1. Hierdie nuusbrief word aan u gestuur om ‘n aantal belangrike nuwe verwikkelinge onder u aandag te bring. Dit word gedoen teen die agtergrond van die nuutste statistiek soos om 15h30 op 1 April 2020 (bron: covidvisualizer.com en eNCA) (terloops, niks hiervan is bedoel as ‘n Aprilgrap nie!):
2. Alhoewel die tempo van verspreiding in die RSA tans stadiger is as wat geprojekteer was, is die algemene verwagting dat daar ‘n veel vinniger verspreiding voorlê, indien die huidige afsluitingsregulasies nie met meer nougesetheid deur almal toegepas word nie.
3. Een van die terreine wat in die geval van die Groter Midstream steeds kommer wek, is die hoeveelheid persone wat nog in hulle motors deur ons verskillende beheerpunte beweeg (ongeveer 20% van die normale verkeersvloei). Alhoewel dit wys dat die meeste inwoners hou by die toepaslike regulasies, is die syfer nog veels té hoog en is dit duidelik dat baie persone steeds onnodige lang ritte onderneem ipv om eerder plaaslik aan te koop, as dit enigsins nodig is. Die inwoners van R@M kan nietemin bedank en gelukgewens word met die aansienlik minder voertuie wat daagliks deur ons eie beheerpunte gaan.
4. Dit was opmerklik dat die Minister van Polisie en ook die woordvoerder van die SA Polisie hulleself die afgelope paar dae verskeie kere in die media uitgespreek het teen inwoners wat “agter hoë mure in landgoede bly en optree asof die regulasies nie op hulle van toepassing is nie”. Hulle het dan ook gewaarsku dat daar binnekort vanaf die SAPS se kant teen diesulkes opgetree gaan word.
5. Vanaf die R@M Direksie en Bestuur se kant gaan ons nietemin onverpoosd voort om die beste moontlike diens aan al ons inwoners te lewer. Anders as wat elders die geval is, slaag ons, ten spyte van die streng toepassing van die Noodtoestandregulasies, steeds daarin om om te sien na die inwoners se behoeftes, veral tov algemene versorging-, mediese- en maatskaplike behoefts, asook finansiële bestuur, fasiliteite en sekuriteit. Die span kan werklik gelukgewens word met wat hulle onder baie moeilike omstandighede en soms onverdiende kritiek regkry.
6. Dit beteken nie dat ons nie ook besorg is oor wat die tydperk van afsluiting op die lywe, gemoed en verstand van ons reeds kwesbare persone kan hê nie. Reeds daarom kyk ons na moontlike remedies om ons inwoners by te staan en sal binnekort verder daaroor met u kommunikeer.
7. Ongelukkig is dit só dat ons nie kan voldoen aan al die versoeke van nie-inwoners om ons woonbuurte te betree asof daar geen afsluiting van toepassiing is nie. Ten einde te voorkom dat ons van onbillikheid en bevoordeling beskuldig word, word alle versoeke vir sodanige toegang na óf die Voorsitter (omdat hy deurlopend op terrein beskikbaar is) óf die sekuriteitsbestuurder verwys, wat dit in oorleg met mekaar en met die lede van die professionele span oorweeg. Ernstige deurnisgevalle word só simpatiek as moontlik oorweeg en in uitsonderlike gevalle en onder baie spesifieke voorwaardes wel toegelaat. Nie almal is noodwendig met hierdie reëling tevrede nie, maar inwoners moet asb aanvaar dat ons dit in die beste belang en ter beskerming teen besmetting van al die inwoners doen.
8. Danksy die goedgesindheid van ons plaaslike apteek, het ons 200 griepinspuitings vir ons inwoners bekom. Dit is deel van die eerste besending wat ontvang is en verdere bestellings sal mettertyd afgelewer word. Omdat die 200 waarskynlik nie voldoende sal wees vir al die inwoners wat dit wil hê nie, is daar op die volgende hanteringswyse besluit:
8.1 Inwoners wat belangstel, kan per e pos (na firstname.lastname@example.org ) of sms (na 082 468 5103) , met die woorde griepinspuiting en hulle van as verwysing in die opskrif, aansoek doen om op die lys geplaas te word. Dui asb ook aan hoekom u dink u in ‘n hoër prioriteitsgroep geplaas behoort te word, indien wel.
8.2 Voorkeur sal aan die volgende groepe van inwoners gegee word:
Groep 1: Ongeag van waar hulle in R@M bly, die mees kwesbare persone, bv persone wat behoefte het aan meer intensiewe versorging, díe met respiratoriese-, asma- en diabetisprobleme, persone met verlaagde immuniteit en diegene wat heelwat ouer as die gemiddelde is (bv 85 +).
Groep 2: Ander ouer inwoners van die Deeltiteluitbreidings
Groep 3: Ander ouer inwoners van die Voltiteluitbreidings
Groep 4: Die res van die inwoners, ongeag van waar hulle in R@M bly
8.3 Persone wat reeds griep onderlede het, mag nie nou ingespuit word nie.
8.4 Ten einde onnodige beweging en samedromming uit te skakel, sal die persone in hulle huise besoek word deur een van die susters of die paramedici om die inspuitings toe te dien. Dit sal nie moontlik wees om presiese tye af te spreek nie, maar u sal vooraf verwittig word in watter groep u geplaas is en wanneer die groep aan die beurt kom. Groepe 2 – 4 sal waarskynlik eers vanaf middel volgende week aan die beurt kan kom.
8.5 Die koste is R100,00 per inspuiting, teenoor R134,99 vir dieselfde inspuiting vir nie- inwoners van R@M. Hierdie betrokke inspuiting is gerig op vier verskillende tipes griep (in hierdie stadium nog nie COVID-19 nie, aangesien daar nog eers ‘n produk daarvoor ontwikkel moet word). Kragtens mediese advies wat ontvang is, is dit nietemin beter om in elk geval so spoedig moontlik die beskikbare inspuitings te kry.
8.6 Om die proses te vergemaklik, sal die bedrag van R100,00 per inspuiting later deur die HEV per faktuur van die betrokkenes verhaal word. Voorts moet bevestig word dat diegene wat van hulle mediese skemas gebruik wil maak om die inspuitings te verkry, self ‘n ander apteek sal moet besoek, omdat dit nie igv inspuitings tuis en teen die verminderde prys gedoen sal kan word nie.
8.7 Die gesindheid van Francois Zeederberg van die Midstream Apteek om die inwoners soos hierbo tegemoet te kom, en die bemiddelingsrol wat mnr Jan Zeederberg in díe verband gespeel het, word opreg waardeer.
9. Tuisondersoeke vir COVID-19
9.1 Hierby aangeheg is ‘n kennisgewing wat pas ontvang is ivm die tuisondersoekprogram waarna Pres Ramaphosa in sy mediaverskyning op 30 Maart 2020 verwys het. 9.2 Die Groter Midstream Forum sal binnekort besin oor die protokol wat vir sodanige ondersoeke in die onderskeie landgoede sal geld, insluitend hoe die lede van die ondersoekspanne by die beheerpunte geklaar sal word om ongemagtigde toegang te vookom. U sal onverwyld ingelig word sodra meer besonderhede daaroor beskikbaar is.
9.3 Die volgende kan nietemin nou reeds bevestig word:
Die ondersoekers sal ‘n spesiale- asook hulle RSA ID dokumente hê en dieselfde tipe T-hemde dra.
Hulle sal vergesel word deur ‘n Polisiebeampte.
Die toetse kan buite die huis afgeneem word.