Tips to reduce stress, anxiety during lockdown - <i> By Dr Deepa Pais Rebello</i>

  •   Fri, Apr 03 2020
  •   By Dr Deepa Pais Rebello MD (Hom)

April 3, 2020

Corona virus disease 2019, is an infectious disease caused by a new corona virus called as severe acute respiratory syndrome corona virus 2 (SARS CoV-2) introduced to humans for the first time. The disease was first identified in Wuhan, China and has since spread globally resulting in the ongoing 2019- 20 corona virus pandemic.

It is spread from person to person mainly through droplets produced when an infected person speaks sneezes or coughs. These droplets can land in the mouth or noses of people who are nearby. These droplets are too heavy to travel far in the air- they travel approximately 1 metre and quickly settle on the surfaces. This is the reason that the person to person spread is rapid.

So it is wise to clean surfaces regularly particularly in the vicinity of people infected with Covid-19. Hands touch many surfaces, which can be contaminated with the virus and hence avoid touching your eyes, nose or mouth, since contaminated hands can transfer the virus from the surface to yourself. The most effective way to prevent the spread of the new corona virus is to clean your hands frequently with an alcohol based hand rub or soap and water.

Keeping in mind that prevention is better than cure social distancing and lock down was announced to the entire country. However this social distancing and locking down the entire country has brought in a lot of stress and anxiety in the minds of people.

Even though the stressor remains the same for all, the response from each individual may be varied. Some may foresee financial problems, job insecurity, fret about loved ones, fear of disease, non availability of essential goods etc.

There are yet more people who come up with confusion, anxiety, fear, worry, mood changes, irritability, loneliness, panic attacks, adjustment problems, difficulty in time management etc.

During this challenging time, it is important to pay attention to your physical and mental health.

1) Eat a healthy and nutritious diet with whatever available in the present circumstances which helps your immune system to function well
2) Limit your alcohol consumption and avoid sugary and carbonated drinks
3) Do not smoke. smoking can increase your risk of developing severe disease, if by chance you become infected with COVID-19

There are certain effective ways to overcome these adjustment problems and to manage the stress and anxiety.

It is important to remember that this is a temporary situation and not a life-long thing and that this will end too. It is important to be calm and be positive.

The most important thing right now is to maintain your daily routine. You follow a certain routine when you go to office; follow that routine now too. Otherwise you will disrupt your sleep-wake cycle and disturb your mental health.

It is a great time to be with the family and hence, engage with family members at home, spending quality time together talking about good old and fond memories, watching movies, cooking together, helping others in the day to day activities.

Spending time with the kids could be the best thing that can happen. With kids at home and all activities curtailed it is better to make a schedule which includes prayer time, learning time, craft, reading books, cleaning the room, fun activities, singing, dancing, solving puzzles, painting etc.

Most of the people are working from home in this present situation.

Set a schedule for the day. Make sure you do not sit in the same position for a long duration. Get up and take a 3 to 5 minute break every 30 minutes.

Eating healthy meals and snacks in between. Regular stretching exercises.

Make time to learn a skill, such as cooking, painting, or even a new language. “Humans thrive on progression, so taking on a new skill or challenge you have always wanted to do will make you feel better and make you feel like you are accomplishing something.”

Bring plants into your home to change the feel of your space.

Send messages and good wishes to your old and new friends too and show that you care for them.

With most of us housebound and confined to small spaces with family or flatmates, nerves are bound to snap.

Mindfulness, yoga and focused breathing “have been shown to be good for anxiety, stress and general wellbeing,” says Dr James Dodd, consultant senior lecturer in respiratory medicine at Bristol University.

But the most effective solution for feeling better? Conversation. “Talk, even if that is not something you necessarily enjoy doing. Talk to your friends, family, anyone,” says James. “Humans need to feel connection. It is what makes us feel happy. With connection we can all cope.”

Talking to people you know and trust can help you, most importantly people who are optimistic and positive and can boost your morale. Supporting other people in your family and community can help you as much as it does to them.

Limit your time and sources for the information on the pandemic.

Be prudent on choosing the news you watch. Limited exposure to news will help you stay calm and reduce your stress and anxiety. Hence watch news just twice a day for updates.

Covid-19 is taking a lot from us, however it is also giving us something special. The opportunity to come together as one humanity to work together, to learn together, to grow together as a family as well as community.

However, in the context of the lockdown let us all follow the orders seriously and meticulously by staying at home and safeguard ourselves from the infection and get back to normalcy soon.

 

Contact:

Dr Deepa Pais Rebello MD (Hom)
Assistant professor, Department of Pathology,
Fr Muller Homoeopathic Medical College,
Deralaktte, Mangaluru - 575018
Mob: 9880048538
Email: deeparebello21@gmail.com

Clinic:

Divine Homeopathic Clinic,
2nd Floor, Kunil Complex,
Bendoorwell,
Mangaluru – 575002

 

 
By Dr Deepa Pais Rebello MD (Hom)
Dr Deepa Pais Rebello MD (Hom) is an assistant professor in the dpartment of Pathology at Fr Muller Homoeopathic Medical College.
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Comment on this article

  • Nelson, Mangalore/Australia

    Sat, Apr 11 2020

    Hi Dr Deepa, delighted to see your tips to cope with the current challenging time. Good on you. Thank you and God bless!

  • Harry, Mangalore/Doha

    Sat, Apr 04 2020

    Very well written and explained Dr. Deepa.

  • Kudla da kori, MANGALORE

    Sat, Apr 04 2020

    The best stress buster is swiggy and Zomato which is not available .. what's the use of a strong immune system eating vegetables with an unsound mind craving for Chinese, mughlai, Italian, continental ..

  • HENRY CARDOZA&FLY, BELMAN/MUMBAI

    Fri, Apr 03 2020

    Thank you so much Dr. Deepa Pais Rebello for your very important tips during this crucial time.
    Appreciate your effort for giving the sound advice for us. It is really helpful. Thank you Doctor.

  • Joe Gonsalves, Mangalore

    Fri, Apr 03 2020

    This well written article by Deepa is indeed very good. It gives one an impression that Deepa has made an in-depth study of the prevailing situation.

    Her article is informative and certainly gives the readers a well meant lesson.

    I join several people in complimenting Deeps on her initiative.

    Congrats Geetha and may this article be a forerunner of many more to follow.

  • Anjana Dinesh, Ernakulam

    Fri, Apr 03 2020

    Simple and good advice .....👏👏👏

  • Eddie Sequeira, Bendore, Mangalore

    Fri, Apr 03 2020

    Timely Tips Dr Deepa...

  • GURURAJ RAO, Dakshina Kannada

    Fri, Apr 03 2020

    Timely and sound advice Doc.

  • James Fernandes, Barkur Chicago

    Fri, Apr 03 2020

    "Talking to people you know and trust."
    Trust is the key word. Sold out.

  • Ahmed K. C., Mangalore

    Fri, Apr 03 2020

    Good advice by Dr. Deepa Pais Rebello.
    I appreciate.

  • Wilma, DAKSHINA KANNADA

    Fri, Apr 03 2020

    Doctor you had written eat healthy food items that itself not available
    Than how to reduce the stress writting is easy practically very difficult with current situation.


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