Stressed? Manage it
Fear and anxiety are making the situation worse for many people. Time to let go of things one can’t control
Priyamvada Mangal
Thanks to the pandemic, the collective panic, anxiety, fear and stress are at an all-time high. Locked down in our homes, we all are busy tracking the spread of coronavirus, and the havoc it is causing across the globe. Non-stop news, incessant WhatsApp forwards and endless discussions about the disease make us feel helpless, besides adding to our anxiety levels.
Saloni Sawnani, a clinical psychologist from Arpan NGO, Mumbai, explains why coronavirus is causing so much panic. “Fear of the unknown has always been one of the biggest fears. The way COVID-19 is spreading and affecting the whole world is unnerving for most people because no one has a definitive answer about its control or cure. The unknown variables are increasing anxiety in the masses,” says Sawnani.
Make a mindful routine
To keep anxiety and fear at bay, we must direct our focus on things we can work on and let go of things we cannot do anything about. Sawnani says, “If our focus shifts from the fear of what happens tomorrow to a commitment towards a cleaner, greener, happier and healthier tomorrow, anxiety will sure reduce.”
Dr. Kushal Jain, a psychiatrist from Centre for Behavioural Sciences, Delhi, suggests that having a routine will help.
“The rise in anxiety is because of the cluelessness about what would happen, so it is best to keep your routine intact. You can start doing things that you have been procrastinating like reading, meditating or exercising.”
Best time to reconnect
Dr. Jain advises one can use this time to work out differences within his family. “We finally have the time to reconnect with our family members and have uninterrupted conversations. Give that extra care and attention to your parents, play board games with children, video call friends, get back that human touch.”
Make changes in your lifestyle
1. Do not grab your phone first thing in the morning:We need to be aware of what’s happening around us to make well-informed decisions but that does not mean bombarding ourselves with statistics as soon as our eyes open. Let your eyes wake up to natural light. For a good start to the day, ensure you get ample rest and sleep. For sound sleep, refrain from eating or drinking stimulating beverages two hours prior to sleeping. Avoid sleeping at odd hours as it confuses the body clock.
2. Turn to authentic information sources:Currently, we are using more social media than we ever did. Unfortunately, there is a lot of fake news doing the rounds on social media, which can cause anxiety and panic. Follow reputed news channels, official Twitter handles, government announcements.
3. Eat less fats, processed sugars:The food rich in fat and processed sugar causes hormonal imbalance in the body. So, cook light and easily digestible food. It is good for the mind too.
4. Bring your mind and awareness to the present:Fear and anxieties are caused by predicting the worst outcome. By misusing our imaginative power, we overwork negative thinking and create an imaginary situation that may never happen. Bring your breath to the present moment, and you will feel a sudden calm because it automatically slows down the rate of thoughts per minute.
– Focus on your breathing. Take up a comfortable sitting position of your choice without distractions. Focus on your upper lip and be aware of the air coming in and going out. Do this for 10-20 minutes every day.
– Focus completely on what you are doing, whether it is washing utensils, reading an article or watching a movie or cooking. Stop multitasking, zero down on the single task at hand. Even oiling your hair can be a meditative practice if done with awareness.
