When the Marburg virus disease was announced in Rwanda, on September 27, it brought a wave of panic similar to the early days of Covid-19. Epidemics like Marburg and pandemics such as Covid-19 left deep scars on health systems, economies, and societies. Lives have been lost, businesses shuttered, and communities disrupted. For many people, the emotional toll was as heavy as the physical and economic impacts. ALSO READ: Rwanda declares Marburg virus outbreak over The World Health Organization (WHO) reports a surge in psychological distress and symptoms of anxiety, depression, and post-traumatic stress disorder. Health care workers, especially, have been deeply affected, with increased rates of suicidal thoughts and behaviours reported globally. Amidst such crises, how can individuals safeguard their mental well-being? Experts weigh in with practical strategies. Dr. Celestin Mutuyimana, a psychotherapist at Baho Smile Institute, a psychotherapeutic and research center in Kigali, noted that uncertainty, isolation, and information overload during pandemics can be overwhelming. However, he assures people that mental well-being can be nurtured through deliberate actions. ALSO READ: Depression cases up by four fold - Ndera hospital “Maintaining a routine is one of the most important strategies, as a structured day provides stability in uncertain times. Setting regular schedules for work, meals, exercise, and relaxation can reduce feelings of chaos and anxiety,” Dr. Mutuyimana stated. He advises waking up and going to bed at consistent times and incorporating regular breaks to prevent burnout. ALSO READ:WHO hails Rwanda Marburg 'milestone' Dr Mutuyimana advices staying connected with loved ones through video or phone calls as another critical approach. “Social isolation can worsen emotional struggles, so maintaining connections is vital for emotional support.” He advises against over consuming media and recommends limiting exposure to pandemic-related news to a specific time each day, focusing only on trustworthy sources. Dr. Mutuyimana highlighted the need to focus on controllable aspects of life, noting that following public health guidelines, practicing good hygiene, and maintaining a healthy lifestyle are practical steps to protect both physical and mental health. He encourages mindfulness practices like deep breathing, meditation, and progressive muscle relaxation to ease anxiety and promote calmness. “Physical exercise, even in simple forms such as daily walks or home workouts, plays a key role in improving mood and reducing stress. Exercise releases endorphins, which naturally boost emotional resilience,” he said. The psychotherapist added that healthy eating and sleeping habits are equally essential. For instance, a balanced diet, limiting caffeine and sugar, and ensuring seven to nine hours of sleep each night can support emotional stability. Suppressing emotions can lead to burnout, he cautions, urging individuals to express their feelings through conversation or journaling. ALSO READ: How is Rwanda faring in fight against mpox? “Creative activities and hobbies offer another avenue for stress relief. Whether it’s painting, playing music, or crafting, creative outlets provide joy and a sense of accomplishment. Spending time in nature, even briefly, has calming effects and can improve mood – a short walk in a park or garden can make a difference,” he added. Professional support is crucial when anxiety or depression becomes overwhelming, thus encouraging seeking help from therapists or counsellors, many of whom now provide virtual sessions. Practicing gratitude is another tool for fostering emotional resilience. Keeping a gratitude journal helps shift focus to the positives, even during difficult times, he said. Small acts of kindness, such as helping a neighbor or volunteering, can also create a sense of purpose and strengthen community bonds, he added. According to Jane Abatoni Gatete, the Executive Secretary of ARCT-RUHUKA, a local NGO of professional counsellors, pandemics like COVID-19 and Marburg left lasting lessons. She said that Covid-19 affected many people deeply; families lost loved ones and couldn’t attend burials, people were isolated, and many turned to substance abuse. The lockdowns worsened loneliness and anxiety, which led to depression in some individuals, she said. “Similarly, the Marburg virus posed challenges, but Rwanda’s preparedness had improved due to lessons learned from Covid-19.” Gatete stressed the need to be ready for future pandemics, noting that getting information is key – understanding the nature of a disease, its transmission, and prevention measures empower individuals to protect themselves. She emphasized the role of communities in education and preparation. To mitigate the mental health impacts of pandemics, Gatete recommended building emotional resilience and maintaining strong relationships. “For instance, identify your strengths and weaknesses, connect with people you trust, and foster supportive networks.” She encouraged proactive problem-solving and positive thinking, which she described as critical for mental well-being, and highlighted practical steps for readiness, such as stocking essential supplies and creating a supportive home environment during lockdowns. “Activities like playing games, meditating, exercising, and engaging in hobbies can help reduce stress. A structured daily schedule, including time for relaxation and family, helps maintain balance and prevents boredom,” she explained. Physical health is equally important, she said, noting that regular exercise and addressing health issues can enhance resilience. She encouraged enjoying outdoor activities and embracing nature to maintain a fresh and relaxed mindset. “By prioritizing mental and physical well-being, individuals can better handle the challenges of future pandemics,” she noted. Divine Rusagara, a clinical psychotherapist at mHub, a mental health organization in Kicukiro, emphasized resilience in coping with future challenges. “Resilience is an ongoing process. It’s about building habits that prepare us for stress and adversity, adopting healthy habits such as a balanced diet, regular exercise, and adequate water intake are foundational,” she said. “When it comes to exercise, people should choose activities they enjoy, like swimming, walking, or jogging, to make it less of a burden and ensure maintaining a consistent sleep schedule, recommending eight hours of rest for adults,” Rusagara added. She stressed the value of pursuing hobbies and passions, even in contexts where this might seem like a luxury. Having a passion adds spice to life and contributes to mental well-being. Relationships are equally crucial as healthy relationships prevent loneliness and isolation, which are common during pandemics – they make one feel valued and connected, Rusagara added. Rusagara pointed out that building resilience involves balancing various aspects of life, including emotional, physical, intellectual, social, spiritual, environmental, and financial health. “For example, contributing to your environment or arranging your personal space can positively impact your mental health and financial preparation is also vital, as economic struggles can aggravate stress during crises,” she noted. She cautioned against unhealthy coping mechanisms, such as substance abuse, screen addiction, and other harmful behaviours, which were prevalent during the pandemic. “People deal with addictions to alcohol, drugs, and even masturbation, and pornography, which are worsened by isolation. Awareness and prevention of these behaviours are critical,” she said.
