The COVID-19 pandemic has left the world in chaos and misery. With about 146 million cases and 3 million deaths worldwide, this rampant has inflicted unparalleled shock and fear amongst people.
Learning about a COVID case in your family can result in a lot of unregulated stress, panic, alarm and unease - that sense of safety and comfort is lost to a large extent. However, we at the Fourth Sunrise believe that mental health is as important as physical health while going through this unpredictable phase. Regulating this spectrum of uncontrolled emotions and anxiety is equally as important as taking your medicines and maintaining hygiene.
Hence, we at The Fourth Sunrise present you some strategies to combat this phase and ensure good mental well-being during these difficult times.
Limit consumption of news and information about COVID 19
It is tempting to gather all information when faced with such a situation but oftentimes it can do more harm than good. Disconnect from this sometimes for a few hours a day.
Self care
Distraction using self care can be a helpful short term coping strategy. Examples of such forms of self care include journaling, cooking, playing, singing - anything which you personally enjoy doing.
Use strategies such as self soothing to comfort yourself - eat comfort food, think about good memories, listen to soothing music, etc.
Breathing exercises and muscle relaxation
Breathing exercises and muscle relaxation are a great way to soothe oneself and calm down. You can join the ones in your family that are unwell and you can all take a few minutes to use the rather unused power of breath. Here are some helpful links:
Pursed lip breathing:https://www.healthline.com/health/breathing-exercise#pursed-lip-breathing
Abdominal breathing: https://www.verywellmind.com/abdominal-breathing-2584115
Muscle relaxation: https://www.healthline.com/health/anxiety-exercises#:~:text=Relax%20your%20muscles&text=To%20quickly%20relieve%20your%20muscle,and%20out%20of%20your%20mouth.
Virtual connectivity
Use technology to connect with members of your family in case they are infected by COVID. It might be silly to do a video chat with someone in the next room - but this virtual connectivity can be a better option for the physical and mental health for both you and your family.
Comfort and Entertainment
Make sure the factor of comfort and entertainment is always there - books, magazines, a device to pass time, etc. - this is another way to distract yourself and cope up with the situation.
Positivity
Maintain a positive attitude around the household as this helps keep the family distracted and happy which is exactly what they need during these tough times.
Keeping thoughts manageable
Divide your thoughts and worries into two categories, what you can do something about (have control over) and do nothing about (don't have control over). Focus on what you can control.
Establishing a routine
Establishing a routine will help both you and the people who are ailing. This again brings a sense of control making it easier and less helpless and anxious.
Maintain contact
Talking to people you trust can help you reduce your stress and ensure better well being as well.
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