COPING WITH ANXIETY IN SELF QUARANTINE PERIODs

Being stuck at home all day having no idea, when it is going to end and watching the news go from bad to worse can make quarantining really stressful. According to mental health experts, it can stir up all sorts of feeling of fear, anxiety and stress. It is also the perfect storm for feeling powerless and anxious and more susceptible to unhealthy thoughts. Anxiety and fear thrive on uncertainty and we are certainly in a very uncertain state due to the unknown end that is happening right now. So, this is triggering a lot of anxiety and stress for most of the people who are experiencing this. And the reality is that when we are feeling anxious response is being triggered which is there to protect you.

Hence let’s focus on the things that we can control rather than focusing around on things that is out of our control. The truth is we might have to live like this for a while that does not mean we have to be stressed out or anxious about it the entire time. A little stress can also be helpful. It can be motivator to keep you self-isolating and washing your hands. But the constant and high levels of stress can negatively affect our mental and physical health. Taking care of our mind is always important but doing so in the middle of a pandemic can be really tricky. Feeling stressed about your own health and that of your loved ones.  Worsening condition of your chronic health problems and changes in the sleeping and eating habits are the challenges you feel during this quarantine period.

Establishing a routine of what happening in the world, you are in no control over what happens the world due to pandemic. So, maintaining routine because that allows us predictability that allows us consistency that helps us to know what is to be done to happen next.  Those consistent routines and structure maintenance are quite helpful for now. There are lot of things that can ease anxiety and de stress and deescalate the situation.

 Most of the people find it possible to tolerate some level of discomfort and manage their anxiety in a healthy way. You might not be able to control the corona virus, but you can try to control your emotional reaction. Here are a few smart strategies to help you manage your anxiety:

Relaxing by doing activities -Hearing continues news stories about the pandemic virus again and again can be upsetting, so take breaks from it. Relaxing by doing activities which you enjoy is by starting playing crossword puzzles or jigsaw puzzles, cook nutritious meals and freeze some for later, and watch those television shows that give you pleasure. Explore the online library where you could get books of your choice to read.

Take care of your body – Do breathing exercise, meditation and yoga which helps in promoting psychological well being. As these can reduce the effect of exaggerated stress reactions and can be useful both for anxiety and depression. Yoga and meditation are mindful and embodied approaches to healing, and work synergistic ally to cultivate a peaceful, relaxed and quiet mind.

Eating healthy and balanced food- Make proper planning to take healthy diet in your meals. It is easy to let your diet slide when stressed and switch to less nutritious comfort foods. However, a balanced diet is vital for your health when it comes to managing your anxiety. Focus on eating fresh, unprocessed, whole foods as we usually recommend, in order to maintain a strong immune system.

Exercise regularly- When if you are inside kept on trying some activity that works on your body. High levels of cortisol, the stress hormone in your body, can make your immune system less efficient. Exercise helps to reduce increased levels of cortisol, as well as trigger endorphin release, enhancing your overall mood and happiness.

Try getting enough quality of sleep-it's good for your immune system. Most of us just don't get enough sleep. You need about seven to eight hours of a night's sleep, but most of us get some five to six. So, when going to bed an hour earlier. Those extra minutes may help your health improve.

Stay connected with family and friends virtually- Research shows that a quality time can boost your level of happiness with people you care about. When you are self-quarantined or maybe just working remotely, try using video chat or phone calls to somehow connect with your friends and family. Measures of "social distancing" are designed to keep people healthy. You may however be sad or even mad at having to limit in-person interactions with friends and family. Helping yourself stay connected to others in new ways to keep yourself from feeling alone. Make use of technologies for video calls like, Skype, Whats App, Messenger etc to get in touch with your friends and families. Do not let physical distance keep you away from social support networks.

Limit intake of alcohol- While having alcohol may feel like a good way to take the edge off a stressful day but alcohol can make it difficult to get restful sleep in any way. Also, alcohol is a depressant that could result in higher anxiety and poor mood.  Moreover, nicotine not only has a negative effect on your lungs, but can also disturbs your sleep.

 

Hopefully you will be able to manage your anxiety without medication by exercising self-care, engaging in joy-bringing practices and taking a break from the news and social media.

Written by Dr. Priyadarsini Puhan