Haze: Staying Well When the Air Isn’t

Contributed by Nur Azeema Askan, Clinical Psychologist, Kinder Minds Therapy.

We thought our eyes were playing tricks on us

When the haze came, we started to notice the difference in our environment. Skylines disappeared behind a grey mist, sun rays faded and became obscured by thick clouds, unpleasant burning smells filled the air, and visibility became poor during our daily commutes.

At first, the situation may have still felt manageable. One study found that haze could trigger psychological distress, but people’s reactions also depended on the intensity of the haze. People tended to react negatively when the haze first appeared, but as its impact remained bearable, the negative emotions they initially experienced tended to decrease as the haze continued.

But adapting to the haze does not necessarily mean that the situation becomes easier. Over time, prolonged exposure to the haze can leave us feeling unsettled.

The changes in daily routine

Children are being forced to stay indoors, parents are thinking of ways to keep their children occupied, and events and projects are being cancelled. Older adults, who benefit greatly from outdoor walks for their physical and social health, have to resign themselves to staying indoors. Others, whose jobs involve being outdoors, such as construction workers, delivery riders, and roadside stall owners, have no choice but to brave the haze.

The transition to indoor activities may not have a significant impact on everyone, but it still means adjusting to a different routine. This which can be challenging and emotionally exhausting for some. We have no choice but to find ways to accept and live alongside the haze. For some people, going outside means juggling between staying healthy and making sure that they can still put food on the table.

Notice what you are feeling without judgment

The evidence suggests an association between prolonged exposure to air pollution and various psychological outcomes, such as depression, anxiety, and cognitive difficulties. So what can we do to stay emotionally well?

Identifying what we are feeling about the current situation can be a helpful first step.

We feel worried. The uncertainty of not knowing when the haze will end silently eats at us.

We feel helpless. As individuals, there is little we can do to directly control the severity of the haze.

We feel restless. We yearn for the time when we can finally resume our old routines.

And most of all, we feel anxious. Think of anxiety as the gap between what is happening now and what we would like to happen. In a disruptive situation such as haze, that gap can feel huge and we may find ourselves stuck worrying about how to get to the other side.

To reduce this sense of anxiety, we need to find ways to make that gap feel more manageable and increase our sense of control.

Creating effective and meaningful activities that are within our control, could potentially bridge that gap and reduce feelings of anxiety, restlessness and helplessness.

Adapting to a different, manageable routine

When it comes to staying emotionally well, it may come down to how well we can find ways to move forward despite the challenges.

It is about having the flexibility to choose the alternatives that make the most sense to us and most helpful to us right now. 

If we cannot jog at our preferred park like we usually do, is there another form of exercise we can try for the time being? If we miss the opportunities to connect with others due to cancelled events, could we stay in touch virtually? If we are used to bringing our loved ones outside for a walk, could we do arts and crafts together in the comfort of our home instead?

Acceptance is not inaction

Transitioning to a new routine does not mean that we accept the haze and believe that there’s nothing that we can do about it. As concerned citizens, we can continue to demand accountability from our governments and long-term solutions.

Every step we take to stay emotionally well during this haze season is essential in helping us move forward. We accept that this is the situation we are currently facing and we would be kind.er to ourselves whenever it feels taxing and overwhelming.

We miss the beautiful blue skies and the fresh, breathable air we used to have. Just as we recently celebrated the independence of our country, we hope that one day, we can celebrate our independence from the haze as well.