Stress is the cause of many diseases. Stress affects muscles, tissues, blood vessels and organs. It speeds up heart rate and respiration, raises blood pressure and body temperature and can interfere with metabolism, appetite, digestion, fertility and sleep. Stress can affect immune system, impairs memory. It can make a person obese or undernourished.

Recommendations for reducing stress:

1. Meditation – repetition of a sound, prayer, phrase or muscular activity ( i.e. a mantra, minimizes distracting thoughts and invokes the relaxation response )

2. Music therapy – music decreases cortisol, epinephrine and nonepinephrine. Listening results in significant increases in caring, relaxation and mental clarity

3. Dance therapy – psychotherapeutic use for emotional and physical blending of the individual. Can be used by patients with eating disorders to express feelings and release tension.

4. Aroma therapy – aroma of oil extracts from plants applied via massage, baths, hot or cold compress. Citronella, eucalyptus and sage elicit relaxation, response; lavender and sandalwood induce meditative state.

5. Humor – humor is life-affirming – we can laugh at ourselves. May help relieve anxiety, depression, insomnia and emotional stress.  We can’t control life, but we can control how we view things and our emotional response.

6. Sleep – deep sleep enables nervous system to function well. It helps to concentrate remember or analyze

7. Rearing a pet – keeps the person busy and the pet reciprocates affection.

Holistic nutrition requires the understanding that food choices affect physical health, mental wellness as well as spiritual development.

Jayashree Bafna
Consultant Dietician
Family tree clinic , Nanjappa road,
Bengaluru Karnataka – 560027
Email- jayashreebafna10@gmail.com
Mob : 9916393029

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• Panel suggests allotting hours of the day to work, family, partner and solitude.
• Establish personal boundaries through solution oriented open conversations with family.
• Experts say, isolating oneself while facing a job loss can be disastrous for mental health.

New Delhi, 27 August, 2020: The Associated Chambers of Commerce and Industry of India (ASSOCHAM), one of the apex trade associations of India concluded the fourth edition of the ‘Illness to Wellness’ series themed ‘Mental Health and Wellness During COVID-19’. The event saw an expert panel of mental health experts invited to hold dialogue, make suggestions on establishing corrective mental health practices like seeking safe social support, establishing daily routine and indulging in open conversations. Supported by the hygiene brand SAVLON, the programme which promotes healthy living with focus on wellness and preventive health through healthy habits, diet, exercise, and holistic health saw the speakers actively engage on the best steps to establish proactive boundaries and active living in a family.

Effect of COVID-19 on mental health :

Mr. Anil Rajput, Chairman, ASSOCHAM CSR Council, highlighting the effect of COVID-19 on mental health said, “COVID-19 did not just affect the economic, social and individual health of the people, but also mental health in a very extreme way. This has led to an increase in anxiety, fear and impending sense of doom for a large number of otherwise healthy people. With work from home being then new normal, for many months, the whole family ecosystem has been disturbed and created new challenges for people. The reality is a that man is a social animal and when people are unable to engage socially, a mechanism to bring in a new ecosystem to facilitate that communication is extremely important to ensure sound mental health. People also need to rearrange themselves and balance work along with keeping good mental and physical health.”

Speaking on how establishing personal boundaries at home has become both challenging and unavoidable, Dr Murali Rao, Chairman, Department of Psychiatry and Behavorial Neurosciences, Loyola University Medical Centre, Chicago and Medical Director, Mindful TMS Neurocare, said, “This situation has destroyed boundaries. Previously, people used to get up, get dressed, take transportation and go to their workplace. The travel to time used to give them the time needed to shift from home mode to work mode. When they were coming back, it would give them the time to plan and think about home and vice versa. There were clear boundaries. Now with work from home, partners have different work timing, then there are children, cooking and other activities. The timings are messed up, those who organize well are performing well, but majority of people are not organized. No wonder people are ready to go out and go back to organized living.” He also added that they best way to bring an organization to life is by following four thumb rules — adequate sleep, ample exercise, nutritious food intake and stress management.

Dr. Prakriti Poddar, Managing Trustee of Poddar Foundation suggesting a probable breakup of the day for a working individual said, “Account your day, the way you account your money. We have to account the energy and time on our hand. Of course we have a certain 8-9 working hours but there also needs to be one hour with entire family, sometime as a couple together and of course the me time of 30-35 minutes.”

She reiterated how boundaries can be effectively established through open conversations with family. She said, “Most people have never established their personal boundaries in India as they never have a conversation around it. When the pandemic occurred, even working women were put in archaic roles where they felt they were not being understood. They had never had an open conversation about their boundaries. This is why it is important to have a solution focused conversation with family where you may have a problem, but they can also participate in coming up a solution. The family is also part of the solution and this can be enabled by making sure the family and children are also part of the conversation. These will help build boundaries that are catered to by the family.”

Exponential rise in anxiety and depression :

COVID-19 saw large scale job losses across all sectors globally and nationally leading to exponential rise in anxiety and depression owning to the uncertainty created by unemployment. Dr. Shamsher Dwivedee, Chairman Neurosciences and Director of Clinical Services, VimhansNayati Super Specialty Hospital highlighted the importance of being in the company of trusted friends and family when faced by a job loss. “When you are going through a phase where you have lost a job, one step is to not stay and brood alone. Try to be in a company, be with friends who you consider financially and otherwise wise. They will give you the way to get about it. Staying alone when you have lost a job is a recipe for a disaster as the mind will focus on all things negative whereas a wise friend will pull you out of it,” he said.

Speaking about the changes brought about by COVID-19, he said that it has provided a natural lifestyle experiment where people have been granted a relatively laidback lifestyle with less traffic, stress, rage and reduced surge of adrenaline all of which leads to cardiovascular issues.

Dr. Swati Chawla, Psychologist, Health and Wellness expert focusing on healthy steps to take to overcome the challenge of a job loss, said, “People should accept the reality and then work to understand their strengths and weaknesses. They need to move forward by keeping their skills updated, finding out areas they can work on and aim for their next career step. They can list down probable job opportunities and explore roles beyond the scope of their current jobs. There are many organisations who have the portal to help those who have lost their job, the government is also contributing in this respect. People should ideally have help and support from a mental health expert to help balance themselves and work to bounce back.”

She further added that the pandemic has presented the perfect opportunity for organisations to showcase empathetic leadership where they develop a better understanding of the challenges posed by the pandemic on their employee’s lives. For organization planning on downsizing, she suggested that they should responsibly ensure that employees are adequately mentally prepared to lose their jobs and not just throw the news to them as a surprise. The session was moderated by Dr.Divakashi Sharma, Clinical Psychologist, Mindful TNS Neurocare who raised pertinent questions before the panellists to keep the conversation relevant and topical to the discussion. Dr. Sharma also added to the vast professional knowledge shared by the panellists by sharing anecdotes from her experiences as a practicing clinical psychologist.

Also Read: STRESS MANAGEMENT DURING COVID-19

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Stress following a worrying event is normal and some amount of it is useful; however, when it impairs functioning, healthy management is crucial in preventing the symptoms from overwhelming you (APS, 2020). Loss of life, rapid life changes, lifestyle shifts, and cost to livelihood are some of COVID-19’s consequences. Common stress reactions include: feeling overwhelmed, worry, fear, racing thoughts, sadness, loss of interest, physical symptoms (increased heart rate, stomach upset, fatigue, other physical discomfort), frustration, irritability, anger, restlessness, agitation, helplessness, hopelessness, difficulty concentrating or sleeping, feeling disconnected/isolated, and trouble relaxing (APS, 2020).

Despite the reactions being normal, managing these reactions helps in feeling better, reestablishing a sense of control, improving productivity, strengthening the immune system, reducing negative chronic health outcomes, and enhancing the ability to manage unexpected or new stress sources (Nguyen et. al, 2020). Evaluating the situation in a realistic way when setting precautions, maintaining a healthy lifestyle, gathering facts from reliable sources, reducing exposure to media, and limiting contact with stress sources are general guidelines of stress management during this time (WHO, 2020).

FACE COVID is a mnemonic guideline for managing mental health involving: focus on what is in your control, acknowledge your thoughts and feelings, come back into your body, fully engage with what you are doing by following the simple grounding exercise explained below, take committed action using your values, identify resources, open up and allow yourself to be alright with the difficult feelings, and disinfect while maintaining distance (WHO, 2020).

Grounding Exercise:

(1) First seat yourself comfortably.

(2) Take notice of 3-4 things you can see and describe them in your mind.

(3) Then notice 3-4 things you can hear, again describing them in your mind.

(4) Do this for 3-4 things you can smell, then for 3-4 things you can taste.

(5) Finally, direct your entire attention to the activity.

(6) Repeat the set 2-3 times (WHO, 2020).

Pause Exercise:

(1) First, seat yourself comfortably with feet on the floor, hands on the lap, and eyes closed.

(2) Think, feel, body: notice your thoughts, if they are negative or positive. Then notice how you feel emotionally, and finally, notice how your body feels. Look for tension or soreness.

(3) Focus on your breath: listen to your breathing. You can place your hand on your abdomen.

(4) Coming back: notice once more how your body feels and then the sounds in the room.

(5) Reflecting: think about how you feel now that the exercise is over and when you are ready, open your eyes (WHO, 2020).

Lifestyle and Routines:

Focus on prevention: set up stable household routines for meals, classes, work, and other activities. Limit screen time and exposure to media and news: setting boundaries prevents the situation from becoming overwhelming (McGuire, 2020). Daily routines have a healthy impact on thoughts and feelings (APS, 2020). The basics of household stress management are: daily routines, healthy meals, physical exercise (walking, stretching, yoga), adequate sleep, and doing things you enjoy (APS, 2020).

Knowledge from reliable sources reduces worry and panic and can help decide plans of action (McGuire, 2020).

Working and Studying from Home:

When working or studying from home, clarify the roles and routines of every family member. In situations of distress, focus on developing a practical solution (APS, 2020). Every morning, change into your work clothes, use a dedicated workspace, separate your work from home life at the end of the day, and limit distractions so you can complete work, classes, and house chores on time. Managing disappointment, changing expectations, and setting routines are important steps for both study and work-related stress.

Parenting and Stress:

Parenting in COVID-19: parenting stress can be managed by taking a break when children are sleeping and spending time alone with your partner. When parenting, listen to what children have to say, explain the changes in your daily lives calmly, clarify misunderstandings, and schedule activities that help children pass the time. Accept that it may be difficult to balance work goals and parenting successfully in this situation (APS, 2020).

Children may be upset or confused by the situation, and may seek more attention. They may be more demanding, so make time for playing or other fun activities since children need a safe and supportive environment for healthy development (ICRC, 2000).

Mindfulness and Grounding:

Mindfulness and grounding techniques reduce stress in difficult situations and are easily doable through sitting silently and focusing on both breathing and the senses, (McGuire, 2020). Mindfulness, guided meditation, deep breathing, and relaxation exercises ease the body. These exercises are free and can be found on YouTube and other apps.

Physical Health and Diet:

Physical health management is crucial: avoid caffeine, exercise, and other stimulating activities towards the end of the day. Healthy meals provide ample nutritional value and influence stress levels.

Mindfulness and Grounding:

Shift your perspective: reflect on your thinking and question your negative thoughts. Are you overestimating the negative consequences and underestimating your ability to handle the situation?

Reflect on how you have handled crises in the past, acknowledge your current feelings, and rethink the situation: what is within your control and what helpful thing can you do right now? This helps you look at the situation realistically in order to decide on effective strategies of action. Shift your perspective to focus on activities you can do at the moment.

Annie James
MSc Psychology, Counselor
Basavangudi, Bengaluru, 560004
Mob: +91 9686543912, Email: work.anniej@gmail.com

The post Stress Management During COVID-19 appeared first on Health Vision.

The contemporary life is full of challenges. I m too much stressed are common phrases for us. We all have experienced it at some point of our life. In simpler terms, it can be understood as a reaction when being placed under pressure, or the feelings we get when we have demands placed on us that we find difficult to cope with or being in situations we don’t have much control over what happens.

Not all of us interpret it, in the same way, what may seem stressful to may not be the same for another individual, and vice versa. Hans Selye spoke about two types of stress, eustress (positive stress) stress caused by desirable situations. It enhances a person’s performance. For e.g. fear of exams leading to better preparation. On the other hand, distress(negative stress) which causes mental agitation, prolonged exposure to this can be harmful. For e.g. heavy workload.

Stress symptoms:

We all handle stress efficiently to some level. Stress becomes problematic when stressors get accumulated and/or become recurrent, resulting in distress or feelings of anxiety and hopelessness. Here are some useful tips which can help in managing stress.

1:LEARN TO  IDENTIFY THE SOURCE OF YOUR STRESS:  To identify your stress sources, you can consider starting a “stress journal” you can write down the time you feel stressed and what triggers it.

 2: DEAL WITH STRESSFUL SITUATIONS IN FOUR WAYS: Once you have identified the trigger, use the “Four A s” to deal with stressful situations. A:  Avoid unnecessary stress ; B:  Alter the stressful situation; C:  Adapt to the stressor ; D:  Accept the stresses you can’t change.

 3: USE RELAXATION TECHNIQUES: If you are familiar with yoga, meditation use it to cool of your mind. If you are busy,  you can always use the simplest technique for relaxation, choosing a serene place and deep breathing for five minutes whenever you feel you need a break.

4: GUIDED IMAGERY : Get into a comfortable position. Once you get to a relaxed state, begin to envision yourself in the midst of the most soothing environment you can imagine. As you imagine your scene, try to involve all of your senses. Stay as long as you want in this position.

 5: IMPROVE YOUR TIME MANAGEMENT/ORGANIZATION SKILLS:

a. Identify your best time of day, and do the important tasks that need the most energy and concentration at that time.

b. Make a list of things you have to do. Arrange them in order of importance, and try to focus on the most urgent first.

c. Vary your activities. Balance interesting tasks with more mundane ones, and stressful tasks with those you find easier or can do more calmly.

d. Try not to do too much at once. You might find it harder to do any individual task well and you will feel more pressurized.

e. Take breaks and take things slowly. Go on a vacation if needed.

6: ENGAGE IN PHYSICAL ACTIVITY / EXERCISE: Even minimal regular exercise can be of great help in the long run.

7: ENSURE GOOD SLEEP AND GET PROPER DIET AND NUTRITION: Sleep well and don’t skip meals and make sure to get enough nutrients.

 8: BUILD A SOCIAL SUPPORT NETWORK: Meeting friends usually helps us feel less stressed. Share your concerns rather than bottling them up. People with a balanced, happy social support structure consisting of friends, family, loved ones, business associates, neighbours manage stress better.

 9: AVOID UNHEALTHY COPING STRATEGIES: Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress temporarily but it masks the real issue.

10: IDENTIFY WHAT RELAXES YOU: People have different things which relax them, make them happy like getting a massage, reading books, listening to music, watching comedy, taking long baths with scented candles, doing gardening, shopping, playing with pet, creative work, calling/spending time with loved ones, spending time praying etc. So, once you know what destresses you, go on.

11: SEEK PROFESSIONAL ASSISTANCE: When you feel, you can’t cope on your own and the stress is unbearable.Feel free to seek help from a qualified health professionals (Psychologist, Social Worker or Psychiatrist)

Hope these tips help, take care and be stress free.

Haleemunnissa.S
Assistant Professor
Dept of Clinical Psychology
JSS Medical College & Hospital
Mysuru Ph:08088588415

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