The world has changed so much for so many since we first saw those images on our television screens from Italy last February. So much loss of normality, of human connection, of those little things that at the end of the day aren’t quite so little. In its wake so much fear, and stress.
COVID-19 has affected everyone. No one is immune from its impact. Whether it’s financial pressure, family illness, or the consequences of disconnection and isolation, COVID-19 has left its mark. In fact it may be better called a syndemic as the direct effects of the virus (serious indeed as they have been for individuals and families affected) are only a small part of the overall impact. Non COVID-19 healthcare has been interrupted, screening programs stalled and a tsunami of economic and mental health consequences will follow.
Despite all of this, there is hope with news about vaccines a bright ray of sunshine in an otherwise dark year. Indeed if the early results follow through, 2021 may well see an end to COVID-19. Back to today and as you read this in early December, Christmas is just around the corner. We know it won’t be the same as other years, but let’s see how we can make the best of what we have. Here’s a few reflections.
Shop local
So many small businesses have been decimated by COVID-19, and are hanging by a thread for survival. They need your business now more than ever. Before you buy online, check out the local offerings. Many have online click and collect options as well. The phrase ‘we are all in this together’ has never meant more for local shops. Small decisions can make a big difference in your own community.
Self-care
Christmas is a joyful time of year but for many it can be a stressful time. This year with COVID-19, potential stress impacts are even higher which is why it’s so important to take good care of yourself.
Prioritise your sleep. Take the opportunities to stay active. Walking in nature is such a tremendous way to boost feelings of positivity and to de-stress. Stay kind, to yourself and to others around you. Many people have been struggling with loneliness and isolation this year. How can you reach out this Christmas and be there to support others?
Alcohol
Christmas is a time when many people let the hair down in terms of those few extra drinks with friends and family. This year though, more than any other, it’s important to appreciate the potential downsides of alcohol. Firstly alcohol can damage a particular part of the brain known as the inferior frontal gyrus, which affects inhibitory control and decision-making.
Drinking alcohol leads to poor decision making, weaker willpower, (more likely to succumb to food and other temptations), while increasing accidents and unintended consequences, including COVID-19. While small amounts of alcohol can be relaxing, there is a tipping point where it can lead to significant rebound anxiety in the days following alcohol intake. Alcohol can be a major cause of anxiety, panic attacks and reactive depression, including suicidality. It lowers mood and can significantly impact self-esteem and self-worth. It may actually make feelings of stress worse and impair your ability to cope with stress.
Safer Dining
While no one wants to spend their Christmas on COVID-19 high alert, it’s helpful to know that some simple measures can make a big difference in terms of minimising transmission. Keeping windows open where possible improves ventilation which blows the virus away. Keeping a room humidified with a humidifier or even the presence of a simple bowl of water can make a difference. Keeping up the tried and trusted hand hygiene measures, cough etiquette etc can make a real difference. Reducing the numbers of people you would ordinarily be in contact with can help too.
Dr Mark Rowe.
Stay Grateful
A gratitude practice is something I regularly recommend to patients as it can help dissolve toxic stress and boost feelings of inner fulfilment and overall wellbeing. Furthermore it strengthens your psychological fitness and sense of realistic optimism, builds hardiness and resilience, and improves aspects of your physical health.
Tuning you more closely to your sense of purpose, knowing more clearly who you are and why you matter in the world.
Despite all the difficulties 2020 has brought, there remains much to be grateful for.
What do you feel grateful for right now as you read this? Writing three of those things regularly down on paper can crystallise that gratitude and become a new starting point for your mental health and wellbeing. Try it and see for yourself.
Spirit of Christmas
We may be challenged this year like never before, but let’s embrace the spirit of Christmas now more than ever. As a country Ireland has a worldwide reputation for generosity and giving.
Let’s make this Christmas the best one yet, in terms of how we reach out and support those most in need. Giving really does start the receiving process.
Some Ideas to Consider:
Plan ahead: Write a Christmas bucket list of planned must-do activities, for example baking cakes, or family traditions like monopoly!If traditional Santa visits are not possible, children could write letters or make videos and send them to the North Pole.See the lights. Get into your pj’s, make some hot chocolate, pile into the car and drive to see the Christmas lights on display in your locality. Actions speak louder than words. Show people you care by leaving Christmas treats on the porches of neighbours or friends. Connect more with technology. Share a meal with friends through a video call or make a recipe together. Some streaming services, such as Netflix and Disney Plus, allow friends or family to have a ‘watch party’ while staying apart. Make some popcorn and watch a Christmas movie together.To finish, here’s a poem of mine, titled: ‘Soul Breath’
May the breath of your soul be your wisdom guide,
May the beacon of your soul bring respite inside.
May you bring presence to all that you do,
May care and compassion be that which is you.
May you have the gift of wisdom and staying awake,
May each dawn bring new promise not to forsake.
And dusk find you grateful for the helter-skelter,
May night bring serenity and security of shelter.
As day turns to night, and month turns to year,
May the living of life bring you no fear.
Each day you toil, as life’s depths take their toll,
May laughter and light bring breath to your soul.
Wishing you a healthy, safe and enjoyable Christmas season.
Dr Mark Rowe Is a GP author and expert in Lifestyle Medicine based at the Waterford Health Park. Follow him on Twitter, Facebookand inkedIn @drmarkrowe
Read more
Handling the COVID-19 blues
Absence makes the heart grow fonder, and weaker
The world has changed so much for so many since we first saw those images on our television screens from Italy last February. So much loss of normality, of human connection, of those little things that at the end of the day aren’t quite so little. In its wake so much fear, and stress.
COVID-19 has affected everyone. No one is immune from its impact. Whether it’s financial pressure, family illness, or the consequences of disconnection and isolation, COVID-19 has left its mark. In fact it may be better called a syndemic as the direct effects of the virus (serious indeed as they have been for individuals and families affected) are only a small part of the overall impact. Non COVID-19 healthcare has been interrupted, screening programs stalled and a tsunami of economic and mental health consequences will follow.
Despite all of this, there is hope with news about vaccines a bright ray of sunshine in an otherwise dark year. Indeed if the early results follow through, 2021 may well see an end to COVID-19. Back to today and as you read this in early December, Christmas is just around the corner. We know it won’t be the same as other years, but let’s see how we can make the best of what we have. Here’s a few reflections.
Shop local
So many small businesses have been decimated by COVID-19, and are hanging by a thread for survival. They need your business now more than ever. Before you buy online, check out the local offerings. Many have online click and collect options as well. The phrase ‘we are all in this together’ has never meant more for local shops. Small decisions can make a big difference in your own community.
Self-care
Christmas is a joyful time of year but for many it can be a stressful time. This year with COVID-19, potential stress impacts are even higher which is why it’s so important to take good care of yourself.
Prioritise your sleep. Take the opportunities to stay active. Walking in nature is such a tremendous way to boost feelings of positivity and to de-stress. Stay kind, to yourself and to others around you. Many people have been struggling with loneliness and isolation this year. How can you reach out this Christmas and be there to support others?
Alcohol
Christmas is a time when many people let the hair down in terms of those few extra drinks with friends and family. This year though, more than any other, it’s important to appreciate the potential downsides of alcohol. Firstly alcohol can damage a particular part of the brain known as the inferior frontal gyrus, which affects inhibitory control and decision-making.
Drinking alcohol leads to poor decision making, weaker willpower, (more likely to succumb to food and other temptations), while increasing accidents and unintended consequences, including COVID-19. While small amounts of alcohol can be relaxing, there is a tipping point where it can lead to significant rebound anxiety in the days following alcohol intake. Alcohol can be a major cause of anxiety, panic attacks and reactive depression, including suicidality. It lowers mood and can significantly impact self-esteem and self-worth. It may actually make feelings of stress worse and impair your ability to cope with stress.
Safer Dining
While no one wants to spend their Christmas on COVID-19 high alert, it’s helpful to know that some simple measures can make a big difference in terms of minimising transmission. Keeping windows open where possible improves ventilation which blows the virus away. Keeping a room humidified with a humidifier or even the presence of a simple bowl of water can make a difference. Keeping up the tried and trusted hand hygiene measures, cough etiquette etc can make a real difference. Reducing the numbers of people you would ordinarily be in contact with can help too.
Dr Mark Rowe.
Stay Grateful
A gratitude practice is something I regularly recommend to patients as it can help dissolve toxic stress and boost feelings of inner fulfilment and overall wellbeing. Furthermore it strengthens your psychological fitness and sense of realistic optimism, builds hardiness and resilience, and improves aspects of your physical health.
Tuning you more closely to your sense of purpose, knowing more clearly who you are and why you matter in the world.
Despite all the difficulties 2020 has brought, there remains much to be grateful for.
What do you feel grateful for right now as you read this? Writing three of those things regularly down on paper can crystallise that gratitude and become a new starting point for your mental health and wellbeing. Try it and see for yourself.
Spirit of Christmas
We may be challenged this year like never before, but let’s embrace the spirit of Christmas now more than ever. As a country Ireland has a worldwide reputation for generosity and giving.
Let’s make this Christmas the best one yet, in terms of how we reach out and support those most in need. Giving really does start the receiving process.
Some Ideas to Consider:
Plan ahead: Write a Christmas bucket list of planned must-do activities, for example baking cakes, or family traditions like monopoly!If traditional Santa visits are not possible, children could write letters or make videos and send them to the North Pole.See the lights. Get into your pj’s, make some hot chocolate, pile into the car and drive to see the Christmas lights on display in your locality. Actions speak louder than words. Show people you care by leaving Christmas treats on the porches of neighbours or friends. Connect more with technology. Share a meal with friends through a video call or make a recipe together. Some streaming services, such as Netflix and Disney Plus, allow friends or family to have a ‘watch party’ while staying apart. Make some popcorn and watch a Christmas movie together.To finish, here’s a poem of mine, titled: ‘Soul Breath’
May the breath of your soul be your wisdom guide,
May the beacon of your soul bring respite inside.
May you bring presence to all that you do,
May care and compassion be that which is you.
May you have the gift of wisdom and staying awake,
May each dawn bring new promise not to forsake.
And dusk find you grateful for the helter-skelter,
May night bring serenity and security of shelter.
As day turns to night, and month turns to year,
May the living of life bring you no fear.
Each day you toil, as life’s depths take their toll,
May laughter and light bring breath to your soul.
Wishing you a healthy, safe and enjoyable Christmas season.
Dr Mark Rowe Is a GP author and expert in Lifestyle Medicine based at the Waterford Health Park. Follow him on Twitter, Facebookand inkedIn @drmarkrowe
Read more
Handling the COVID-19 blues
Absence makes the heart grow fonder, and weaker
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