You can listen to a podcast of this psot at:
https://anchor.fm/boscom/
Hello, this is Jose Parappully, Salesian priest and clinical psychologist at Sumedha centre, Jeolikote, with another edition of Psyche & Soul.
This week end we shall focus on some protective measures
against stress and anxiety during these Covid times.
Ravi is a top level professional, admired not only
for his innovative ideas but also for his genial personality and collegial
style who has been forced by Covid -19 to work from home.
Few
days ago Ravi emailed a close friend. “I am not the person I was. I don’t know
what is happening to me,” he wrote. “I find
myself getting irritated quite unnecessarily. I find fault with my wife and
criticise her, which I had consciously avoided in the past. I even blame her
family. Two days ago I shouted at my two children for silly things which made
them cry. I am feeling ashamed of myself.”
During times such as
this we can be overwhelmed not only by worry but also by other emotions such as
fear, anger, hopelessness, sadness and grief. There can also be feelings of discouragement
and being out of control. It is easy for the stressed-out mind to conjure up
worst-case scenarios.
Relationship Strain
When we are deprived of social interaction with
those other than we live with, there is increased potential for relational friction
with those who are close by. When we do
not have much to keep ourselves busy and occupied (or, preoccupied) as
when deprived of the daily hassles of travel and work, we have ample time to
notice negative features in those we live with which we may not have earlier. When
this happens, our mind tends to go back over memory lane and pull up more and more
unpleasant situations and incidents involving the other. This can lead to
bickering and recrimination that strain the relationship, leading to further
emotional alienation.
Fear
of Stigma
In case we had tested positive and recovered, there
can be fear of social stigma. We fear that those who know of our condition are
going to avoid us.
Increased
Stress Levels
All this can lead to increased stress which in turn
impairs our physical and emotional wellbeing.
The psychological
effects have been already mentioned. Physical responses may include headache,
stomach-upsets, muscle tension, fatigue and sleeplessness. It can also lead to poor cardiovascular function, and higher levels
of blood pressure. It can aggravate existing ailments.
Stress increases the
activity of genes involved in causing inflammation and decreases that of genes
involved in antiviral responses, which is especially relevant in this time of
Covid-19.
HELPFUL
STRATEGIES
There are number of things we can do to stay healthy and happy during the pandemic.
1.
Stay
Positive: Fight Negativity
We need to make a special effort to weed out
negativity and focus on the positive. Because persons can be high-strung during
isolation, fault finding is easy. We
need to consciously choose to focus on the positive, and look for opportunities
to express appreciation. Blaming, accusations, fault-finding are especially
hazardous during confinement.
Too much watching, reading or listening to news about COVID-19 can cause us to feel anxious or distressed. Seek information updates at specific times during the day-- once or twice would be enough.
In terms of fighting negativity it is helpful to
look for reasons to be grateful. We cannot be grateful and negative at the same
time. Gratitude has also many health benefits. The positivity that gratefulness
creates boosts the immune system with resultant health benefits. Even during
these difficult times there is so many things for which we can be thankful.
Writing a gratitude journal (listing the gifts and blessings)
at the end of the day is a helpful exercise. We may even begin to see blessings
in the pandemic itself, seeing opportunities where we were earlier only seeing
obstacles.
2.
Connect
with Friends and Colleagues
Studies have shown that in times of social
isolation, more than connection with our family members, what helps ward off
loneliness is connection with our friends and colleagues. Hence keeping in
contact with our friends and acquaintances outside immediate family is
important. This can be done easily today through the means of communication
available to us. An easy topic for conversation with friends and colleagues is
discussion on how we and others are facing this imposed isolation and how our
lives and our work are affected by it.
3.
Reach
out to Help
Reaching out to help those in distress has personal
benefits. There are so many ways we can do this. Helping others creates
positive feelings in us and boosts our immune system, decreasing our
vulnerability to illness. It is nature’s way of rewarding our generosity.
4. Create a Pleasant Environment
Busy parents who otherwise have not had enough time
to spend with children are given a golden opportunity. Play with them, do fun
things with them. Read stories to the very small children.
A
clean environment matters. Studies have found that when we are surrounded by
clutter, the visual chaos affects our brain. It gets in the way of our ability
to process information. Research has also shown a cluttered home environment
increases the levels of the stress hormone cortisol.
The
way we dress also has an impact on our feeling of wellbeing. Since we do not
need to go outside or work in an office, we might tend to be too casual or even
shabby in our dress. Dressing up, as though we were going to office or visiting
friends, will put us in better frame of mind and energize us.
A quiet space is especially important for us to
engage in meditation, which is very helpful to reduce stress and anxiety and
create positivity.
5.
Fight
Boredom
Reduced activity caused by absence from our place of
work and the hassles of travel leaves time on our hands. Not knowing how to
utilize it can lead to boredom and irritation.
Having a structure helps. Create a schedule for
various activities and stick to it. Go to sleep and get up (even if we choose
to sleep longer) at the same time every day.
6.
Exercise
and Relaxation
Physical activity
improves overall health, reduces risk of diseases, and can make us feel better
and function better.
Exercise energizes mind and body, reduces anxiety
and increases feelings of wellbeing. Even
short spells of physical activity are beneficial.
Even though outdoors are the best for exercise, it
can also be done with great benefit within the narrow space to which we might
be confined during the lockdown. Yoga, qigong, tai-chi, and simple aerobics,
besides beating boredom, help stimulate and strengthen the immune system. Acupressure
- rubbing or tapping some specific pressure points in the body helps release tension,
lessen anxiety and improve blood flow.
Dancing
is another way to exercise. It relaxes body and mind and creates a good mood.
Listening to music has a calming effect on the
nerves. So, pull out our favourite music CDs, plug in the head-phones (not to
disturb others around) and let the music flow.
Tending to plants is another stress reliever. Some
of us may have potted plants inside the room. Some may be even more fortunate
and have a garden to tend.
Settling comfortably with a favourite book can be
both exciting and relaxing. It can also promote mental wellbeing. Studies have linked
reading to improvements in depression symptoms, as well as mental flexibility
and brain function.
7.
Surrender
There are many things over which we have no control.
We do not know how things are going to be. Worrying about things over which we
have no control is a futile and useless activity, which only increases our stress
levels.
In this context surrendering in faith to a God who
loves and cares for us can relieve stress and anxiety. The Prophet Isaiah
reminds us of God’s protective presence during difficult times. He says:
Fear not…
When
you pass through the waters I will be with you;
And
through the rivers, they shall not overwhelm you;
When
you walk through fire you shall not be burned,
And
the flames shall not consume you….
Because
you are precious in my eyes,… and I love you.
Fear
not I am with you.” (43, 3-5)
……
What do these words of Isaiah evoke in us as we
struggle with our anxieties and fears? How do they move us? What are the
feelings rising to surface as we stay with these words and images?.....
As we conclude, we could imagine God being with us, and
place ourselves in the caring and protective arms of God and enjoy for a while
the security and comfort this provides.
…..
Have a pleasant weekend, feeling safe and secure in
the arms of God. Stay Safe. Stay Blessed. Bye for now.
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