Keeping Oneself Psychologically Healthy in Times of Lockdown/Quarantine* .
*Keeping Oneself Psychologically Healthy in Times of Lockdown/Quarantine*
I urge you all to maintain social distancing for the next 3-4 months which is most crucial and will decide the course of this pandemic.
A few tips while you are at it:
1. Sleep and wakeup at a specified time every day. Make sure you sleep for a minimum of 7-8 hours each day.
2. Expose yourself to sunlight in the morning for at least 10 minutes.
3. Exercise for 15 to 20 minutes at home, avoid going to the gym or the park.
4. Stick to your normal schedule, if it is disrupted then make a new one and stick to it.
5. Take bath every day and get dressed, look presentable, give more importance to cleanliness in and around you.
6. Keep the house aerated and bright, open all the windows and let the sunlight in.
7. Keep a designated place to work, do not laze on your bed or in front of the television while working.
8. Make this time a memorable one for the kids by spending more time with them, play board games, involve them in cooking, watch movies together.
9. If you feel overwhelmed and anxious do things which relax you, whatever has worked for you in the past, if you don’t have anything in particular then you could do these simple exercises 10 times twice a day,
a. take a deep breath count till 10 and then exhale through your mouth as slowly as possible. This can be done anytime you feel anxious
b. Inhale through one nostril and exhale through the other
c. Inhale, hold your breath for five counts then exhale hold for five counts, then inhale
10. Play some soothing music and in a relaxed position close your eyes and imagine yourself to be in the most beautiful location you have ever visited, do this for 15 minutes every day.
11. If you have problem falling asleep, then try reading a book stop using gadgets half an hour before bedtime.
12. Connect with your family and friends though video calls (Zoom, WhatsApp or Skype use whichever app you like), record your own videos or click pictures based on a particular theme and share it with them.
13. If you have come up with something innovative then share it with others.
14. Take up new hobbies, cook new dishes and revive the old ones.
15. Eat fresh and prepare yourself for the time when you may fall sick, make things which you can freeze and use it at that time.
16. Talk to your neighbours through your balconies, spread the cheer and dispel despair.
17. Eat citrus fruits rich in vitamin C, they help you fight the flu.
18. Pray regularly and offer special thanks to almighty for all that he has bestowed upon you and place your trust in him to get you through these testing times.
Anxiety is bound to be there, don’t be overwhelmed by it but let it fuel your efforts to keep you safe.
Dr Anshul Mahajan
Consultant psychiatrist