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 23rd 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
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