Mind over matter in trying times

A chain is said to be as strong as its weakest link and the same can be said about humans and their mental health and resilience, especially in trying times like economic and political crises. Mental health of masses is intricately linked with their environment and the available opportunities of sustenance and growth. In times of sustained turmoil, a sense of helplessness sets in, leading to depression, financial anxiety, future fears, and general decline in people’s daily functioning. This trend tends to exacerbate the economic burden of the countries, especially in developing and low and middle income countries. In Pakistan, a similar state is being observed, especially in the youth. There has been a massive brain-drain in last few years; however, those with less opportunities or possibilities of relocating for better prospects are reportedly experiencing severe hopelessness and a complete sense of powerlessness over their life circumstances.

The question arises, here, is whether there is really no hope. Are we, as humans, really just a product of our environment, or there is a way to, first, survive the situations and, later, to thrive despite the economic and political realities of our country? The answer lies in the “linchpin” that holds it all together for people, their mental health and resilience. People with better mental capital and psychological flexibility tend to prosper more compared to their counterparts. Along with the inherent psychological capital, there are some common strategies that people can utilize to deal with the economic and political uncertainty and perceived defenselessness of the present times.

First and foremost, stay focused on the present. Regrets of past or worries about future hold no value in helping you deal with your current situation. While planning ahead is a good strategy, becoming fixated on it takes the energy and focus away from the issues at hand. Additionally, when thinking about future, people tend to catastrophize and get caught in the downward spiral of “what ifs”. While it is possible that future may hold more hardships, it is equally possible to have brighter times ahead. With no means of glimpsing into the unknown, a smart move is to keep yourself anchored to the present to ensure that more pressing issues do not get ignored, leading to additional mental burden.

Second key factor is staying relaxed. While in may appear counterintuitive, being relaxed helps you access your mental faculties to deal with present situations in an effective manner; it can be achieved by ensuring routine and engagement in daily activities. Helplessness creates psychological stagnation, followed by physical inactivity. This consequently leads to compromised mental health as being physically active is directly linked with positive neural functioning. People can conjure up solutions to even complicated problems, provided they have optimal psychological functioning. Committing to consciously engage in physical activities like walking, or low intensity exercises at home; social activities, like spending quality time with family and friends; spiritual activities, like reflecting upon your thoughts, connecting with your prayers, or serving those less fortunate; and adopting a new hobby can ensure that people are able to deal with adversities effectively. Flexible routines not only give a sense of control in otherwise uncontrollable situations, they also induce relaxation, and physical activity is directly linked with better sleep quality as well.

Another significant component is seeking and providing social support. Social capital sustains individuals; rather than comparing selves to others, leading to shame and social isolation, focus on building relationships. In trying times, relying on trusted others can create a sense of safety, curtailing depression, anxiety, and stress.

A shift in mindset is also an imperative strategy in difficult times. People tend to fixate on uncontrollable factors, leaching their energy. Bringing the focus from uncontrollable to controllable domains of your life can bring a sense of relief and direction. Identify the stressors of your life, differentiate between the controllable and the uncontrollable components, list down the strategies and plan of actions for controllable stressors, and shift your focus away from overwhelming strains that are beyond your area of influence. Rather than ruminating about inflation, and socio-political and economic turmoil of your country, factors well beyond your reach, invest in reading the financial market to increase the possibility of enhancing your financial influx, learn a new skill that is pertinent in contemporary times, and be vigilant about growth opportunities.

An additional important component to deal with the current situation would be to be savvy about your finances. Be aware of your financial outflow; create a revised monthly budget, cut down on avoidable expenses, track your savings if any, and even reach out to a professional financial advisor if needed. These steps may appear overwhelming at a glance; however, once accomplished, they can provide an essential sense of control over your circumstances.

Dr Fareeha Kanwal is a clinical psychologist and freelance contributor

All information and facts provided are the sole responsibility of the writer