Mentoring during Lockdown

We at SJC keep in touch with students and regularly inquire about their whereabouts.
Done such activities with the permission of principal on 20-04-2020

How to cope up with Anxiety and Stress during Lockdown?

What is stress? And What is Anxiety?

Stress is the normal reaction of the body when changes occur. These changes can be physical, mental or emotional.  And anxiety is the body’s response to stress.  Anxiety is a feeling of fear or apprehension which we face when we have to face interview or give a speech etc.

Stress is an outcome of body’s reaction to changes and this is very normal for the body as it is part of life. We experience stress from our thoughts, work place or surroundings and also from body. Even some good events taking place in our life can lead to stress, like a promotion, a child birth etc.  Some positive impacts of stress are that it keeps the person alert, motivated and vigilant. When it comes to anxiety, the person feels anxious about this new job or exam or any new task. This anxiety is essential at times for good positive outcomes and they should not interfere with day to day life.

Both stress and anxiety have negative impacts on the body if they are prolonged for few weeks or even months. As such the autonomous nervous system sets in to trigger responses that cause changes in the physiological system of the body and reduce it. But is prolonged and signs of overstress are ignored it can lead to wear and tear of the body. In the same way if the person gets stressed up it can lead to unpleasant anxiety disorders which take up forms of emotional disorders. These disorders can change the entire way of living of individual and they live with fear, phobia and illness.

If stress has transformed into distress, it will cause disturbances in the equilibrium of body. Some physical symptoms associated with distress include- headache, increased blood pressure, stomach upset, chest pain, sleeping disorders etc. Emotional problems that can arise out of distress include depression, panic attacks, increased anxiety leading to anxiety disorders.

Coming to various forms of anxiety disorders- The individual can suffer from panic disorder (fear of attack), Phobia (fear of object or situation), social anxiety (Anxiety of being judged), Obsession- compulsion disorders (OCD’s- repetitive behaviors), Separation anxiety disorders, illness anxiety disorders, Post- traumatic stress disorder (PTSD) (Following a traumatic event).

Why is Corona virus LOCKDOWN stressful:

We were listening about many disease outbreaks throughout the world. Incidences like Ebola virus outbreak have alerted international airports to quarantine people coming from abroad. We heard SARS, Swine flu, Avian influenza virus, the list is on. But nothing has had such an impact on the existence of mankind as Novel Corona virus. WHO has declared it pandemic and it easily gets transmitted from person to person through oral or nasal secretions. The number of cases has escalated exponentially. When China has announced its lockdown in 23^rd January 2020, it made the world to laugh at such drastic step as such incidences were never taken up by any country. With time, as the disease was understood, reasons for spread were educated and WHO has declared alert on the pandemic, every country started planning its own way to wage war and the most common strategy implemented even in our country was LOCK DOWN.

What is LOCKDOWN? Staying at home, staying in isolation, staying away from public gathering, staying away so that we do not spread diseases, isolating ourselves from others or imposing isolation on ourselves for our benefit as well as for other is what is lockdown.

Reasons for panic among public:

Amid rumors going viral on the nature of virus, myths that are circulated in social media and a panic about resource crunch, people started pouring out on the roads trying to accumulate basic needs for months. From masks, medicines to groceries, everything stored in anticipation of months of lockdown in the country.

Fear about the death rate, unawareness of basic hygiene to be practiced and insensitive social behavior has lead to imposing of strict rules overnight. Thanks to the lockdown, the cases have always remained less in India than other countries.

Reasons for stress:

People have to start a totally different lifestyle, which is staying at home. Stress has crept into the minds of people, thinking that it is very difficult to stay at home and avoid all social contacts. People are so busy buzzing into each other lives, that socialization has become an need for survival. So, people started worrying what would happen to their job, life style and weekend entertainments.

Fear of disease caused by social media resulted in Illness anxiety disorder. Listening about the disease repeatedly and continuously watching news, getting 24/7 updates have led to a fear that they would get the disease. Even normal cold and cough have made the people get distress while few have committed suicide without even undergoing test. We have seen cases where people throttled a person out of a grocery shop as he was not wearing a mask and all these are symptoms of increased anxiety among people.

One more recent incident is the attack on Asha workers and on doctors who were appointed to test for contact cases of corona virus. People were reluctant to stay lockdown and considered it as a punishment and instead of getting tested and getting over the problem, they attacked the helpers.

Fear for life has crept into minds of even a very healthy person, and this fear can lead to stress and anxiety which can affect the immune system. One has to know that, it is a virus and our system can battle it, provided one stays fit and fine both physically and mentally.

Stress management during Lockdown:

1. There is no need for panic: Mankind has seen several viral and bacterial diseases and our body can fight against 100 million different types of antigens. So, have faith on the best gift that we have, which is our defense system. Boost it up and never panic, as it can create stress and affect the basic functioning of this system. Planning is important than of troubling everyone around. Gaming, video shoots, recalling old hobbies and working on them, all these will boost once morale and help to live happy and healthy.

2. It is alright to cut off from rest of the world: Due to lockdown, the entire world appears to have to come to stand still. But look around, Sun rises and set at it’s own time, birds are continuing to live and so can we. It is alright to stay and home and enjoy with family. Nothing has changed and nothing will change and this isolation is temporary and will last for few days for the benefit of mankind. The only thing that has changed is that we are not moving out of house except when there a real need to maintain social distance. One has to understand that cutting off is imposed to separate people physically to avoid disease transmission.

3. We can still stay in touch with people: We are in a world where we have been staying in touch with people across globe by using some or the other networking methods. Maybe it is time to use the services more effectively. You are physically separated but we can stay connected by phone, through video calls, chats, family groups, groups with friends and so on. People use social media on and off during routine days and may be this is the time to spare time to talk to and listen to your friends. Do share with your friends even the anxiety issues that you are facing and let it out, but talk to positive minds who can boost your morale rather than to negative minds who can make you go distressed

4. Keep up a good routine: Just jump out of bed and start your routine as if you are going to work, college or school. Nothing should change- neither food habits nor sleeping habits. If you are staying with your family make sure to wake them up, do some exercise at home and maintain healthy diet. A change in routine can create stress on the body. Have a good breakfast, prepare healthy lunch and limit calorie intake at night. Small gestures of help and care can be exhibited at this time, preparing a snack if you are a man who has never entered a kitchen will be loved by your spouse and family.

5. Maintain a good sense of dress code: Staying at home leads to laziness among people. We observe that one Sunday at home changes our routine and many don’t even bother to take a bath and change their pyjamas. A lockdown for 3 weeks and above can have impact on your living habits and sense of dressing too. Have a reasonably neat and clean dress during day time give us a good mood to connect with people. It is good for family members too who will otherwise follow your track and remain clumsy leading to unhealthy habits which invite sickness. It is just a way of changing to good mood.

6. Breath fresh air morning and evening: Plan to spend few minutes in your balcony or home garden with family or alone if you are single. Having a morning cup of coffee or milk with family in balcony allows not just fresh air, but rejuvenates sense of humor among family members. This is important as lungs can have lots of oxygen which helps to exhale toxins. One can use to time to chalk out daily routine with family and try to do group tasks. Such planning gives no scope to anyone to feel over stressed. To be best extent possible use open space, natural sunlight and natural breeze than sticking to couch and sticking to one room with lights and fans. Members will get bored which can lead to distress

7. Managing work from home: It is a challenging task to work from home when everyone is at home and tasks are to be completed. Having a separate office space at home is advisable. One has to focus on work and also maintaining good mood at home. Never carry the pressure and impose on family members. Take intermittent breaks, move out of sedentary position, breath air and have calorie conscious diet. People get over stressed during lockdown as they will be working at home and will not get chance even to see the sun. Dead lines do not change, work does not change and one has to remember that work from home is itself a lockdown. So there is nothing to panic, rather one has to stay calm. If over stressed with work, changes are to be made in screen time. One can practice eye exercises and if possible some exercise or meditation will help to overcome stress.

8. Daily exercise and meditation can help manage stress and anxiety: One can do small workouts at home or do yoga and meditation. This helps to reduce anxiety and stress and also helps one to focus on their tasks. Simple physical works outs like stretches, small dance moves with music, practicing dancing can help people get relieved of stress. People who are used to long walk will feel stressed, but this can be overcome by planning alternative ways of sweating. Yoga asana help to relieve stress and breathing exercises will help out to exhale pressures in a very calm way. If one is planning to meditate, choose a clam place and focus on breathing again, this is help one to regulate mood and gain tolerance to pain and suffering.

9. Regulate eating habits: We are born to live and we eat since we need to stay healthy. The basic weakness of human being is the lack of control over palate of tongue. Yes, most of us are foodies and lockdown is the best time to enjoy food. Definitely we are privileged to have all sorts of food as there are no restrictions on purchasing vegetable and ordering food online. Still high calorie intake can lead to health issues and by the end of lockdown, people may find it difficult to fit into their dresses. Jokes apart, one has to eat healthy food. Try to include lots of vegetables and fruits which have antioxidants and vitamins that would contribute to healthy body and mind. ALWAYS DINE TOGETHER. People suffering from anxiety and stress generally have the tendency to overeat or eat chocolates or related item having high caffeine and calories. One has to have self realization and take help of psychologist at once or discuss with family before upsetting their health.

10. Consult a psychologist for help: There is nothing wrong in taking help of psychologists to overcome stress and anxiety issues. They are trained to handle people and are the best ones to advise and help us regain confidence. Many people think that mentally challenged people alone go to them, but this perception is wrong. Even a decade back, there was no such rush in life and people having these anxiety issues are very less. With increase in screen time, over exposure to social media, impact of movies, changes in eating habits and life style, increased inclination to easy way of life and even increased work pressures have led to anxiety disorders among people. Hence there is nothing wrong to talk to these well trained people. Get contacts number from a reliable source and today help is being given online too.

STAY HOME

STAY SAFE

EVERYTHING IS FINE

WE CAN LIVE AND SURVIVE ANY SITUATON

LETS STAY POSTIVE AND MAKE BEST USE OF THIS TIME

Dr P. Mary Anupama

Assistant Professor

Dept of biochemistry

St. Joseph’s College for women (A)

Visakhapatnam