SHUKR, SABR & MORE!!
Dear Momineen,
Assalamualaikum! Trust you all are doing well.
We have been navigating through real challenging times and now is the time to acknowledge your efforts and pat your back! You have been relentlessly trying to do the right things, be safe, remain physically distant and do all that is required by the COVID protocol! Fantastic! The journey so far hasn’t been the easiest but look at you! It has made you into a more resilient person. The kinds who can be banked upon for self and others. If you think that hasn’t been the case, then that’s also fine. You will grow and make the situation viable for yourself in ways that you will feel proud of! In the meantime, there are certain acts and behaviours that may help in comforting you more during the current, uncertain phase. As a trained mental health practitioner, I believe that indulging in these routines may add value to your life.
- Stay informed but avoid the information overload from all sources-print/electronic media and people! Yes, we have an entire University running on What’s App but do you really have to graduate there? Group messages may be a source of comfort for many, but many forwards are ill informed and lack scientific evidence. Engaging or believing in those may do you more harm than good. Choose your sources carefully and consume news with responsibility.
- Have a routine that helps in creating a degree of certainty around. Remember this needs to be a fixed routine but not rigid! Rigidity in your routine will only add to your distress when you are not able to control the factors beyond your control.
- Focus on the things you can control. List out things that you can control like keeping yourself safe, staying at home, eating nutritious diet etc. versus things you cannot like the ‘third wave’, people suffering, government apathy etc.
- Focus on ‘here and now’– Take things one day at a time and appreciate the ‘now’. Whatever it it that you are doing, be engaged in it. Multitasking is overrated!
- Stay connected with your tribe. Remember to be ‘physically distant’ and not ‘socially distant’! Reach-out and stay connected with people who make you feel valued and good and have discussions other than COVID. Discuss about what makes you feel good, what new skills have you learnt, how you are making it count.
- Take care of your bodily, emotional and spiritual needs. Your body is your biggest responsibility. Treat it well.
– Exercise– No excuses for this one please, considering there are so many beneficial outcomes. No, doing household chores alone does not qualify for exercise. Take out time, go for a walk or jog or run or cycle or anything that helps you move your body. You don’t have to wait to enroll yourself in a fancy gym to start taking care of your body.
– Eat well– Be mindful of what you eat. Your body is not a ‘left over’ bin or a trash can! Treat it with respect that it so rightfully deserves. Have a balanced diet on a day-to-day basis that has enough proteins, ruffage, calcium, fat and carbs. Typically, our diets have more of carbs that other nutrients. Watch what you eat and see how it impacts your mood.
– Sleep well– Don’t compromise on a good 7-8 hours sleep. There is no way of compensating. Sleep impacts your mood, irritability, communication, memory and so many domains. Getting the required rest, the brain functions optimally.
– Meditation– Any form any type works, just meditate. Namaaz is also a form of meditation if you can concentrate and not think about a thousand other things.
- Nurture the inner child for fun. Irrespective of your age! Loosen up☺! Remember the child within and do something every day to make her/him/them smile.
- Maintain a gratitude journal– Sabr and shukr are pillars of Islam. The biggest lesson from the tragedy of Karbala. Practice it on a day-to-day basis. Thank the almighty for all things you are grateful for, for every small gift he has bestowed on you, for all the things that you feel you are blessed with. It really helps, Alhamdulillah!
- Practice prosocial acts. I know all of you are already prosocial so a shout out there to each of you who have made lives better. It makes you a better person and boosts your wellbeing as we have seen in scientific research. Islam already puts you on that path, isn’t it?
- Be compassionate to self & others– Be careful how you treat yourself and others as well. Be less critical, less judgmental, less negative. Love is the answer!
I am sure these small changes in day-to-day living will add meaning to your lives. If you still find your circumstances challenging, reach out! Mental health is part of your physical health. It impacts your life, your relationships and everything that you do.
Shall ‘see’ you all soon Inshallah!
So long!
Keep taking good care!
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DR.SABEEN RIZVI
Consulting Psychologist
Associate Professor, Gargi College, University of Delhi,New Delhi
Email Id- sabeen.h.rizvi@gargi.du.ac.in