“Mental Relaxation during COVID – 19” by Kalpana Jain, Physiotherapy Department
COVID-19 pandemic has
affected all of us drastically. The humanity, the earth we all share the same
crisis. The crisis borne of a virus, yes, the corona virus.
It’s frightening for all
of us and we all are feeling anxious, thus managing your mental health during
COVID-19 is very important.
Mental health is not different
from physical health. Many people do not or have not been in the habit of exercising.
But what we need to do in this crucial period is to maintain our physical and
mental health simultaneously.
Both the body and the mind
are affected by each other. We must also understand the relationship between
the environment and our mental state, which can be utilized to manage our
anxiety.
When anxiety or stress is chronic,
our sleep is disturbed. We know sleep disorders are common now-a-days. If we
don’t get enough sleep, we find life very challenging. In order to remove all
these things, I will explain guided relaxation which helps to control our mind
or relax our mind.
How to do guided relaxation?
Lie down in a comfortable
position with arms loosely at sides of the body and both feet together. Now
what you have to do is tighten your body parts one by one from foot to head or
we can say concentrate your whole attention on your tightened body part. Repeat
the tightening position by increasing the intensity and holding and then relax.
Feel the relaxation or “letting go", letting go off the tension and feeling
more comfortable.
We will start from the foot,
calf then the thigh area, and then move to the pelvic region or butt area and
then the abdominal region.
Next tighten your chest
muscles and then both forearms and next make a tight fist and continue on bicep
muscles. Now concentrate on the shoulders and back of neck and tighten them. Next,
your face, forehead and cheek area; tighten, hold and then let go and feel the relaxation.
Repeat the process and feel more relaxed. In the whole process breathe in and
out slowly. Forceful breathing is not required.
Along with this, laying
down and listening to music is also a way to relax. Meditation or dance can also
be used for relaxation but these are passive approaches while guided relaxation
is an active approach. You pay a lot of attention while doing guided relaxation
as you are relaxing your body with the involvement of your mind through
concentrating on various parts of the body.
Every time you have the
news channel on, they mention Corona virus or COVID-19 or anything about this;
it kicks up anxiety in you. So I would suggest, budget your news consumption.
Another powerful way to
manage your anxiety is through reviving social connections through social
networks like the Internet and the telephone. It’s a time to socially reconnect
and restrengthen our relations. Our social world is really important to our
ability to cope in moments of anxiety because we all are social beings from
birth.
The feeling of a community
bond is extremely powerful and the feelings like, ‘yes, I’m part of the
community of people who love and support one another’. This feeling is based on
a psychological theory of “Maslow's hierarchy of needs".
We should use this time to
reinstate the social bonds we share with our family and friends. It’s not about
making each other feel good all the time, sometimes sharing your thoughts might
relieve the anxieties we feel. We all can use social media to have interactions
with people.
Always remember, singing,
dancing, laughing, meditation, aerobic exercises all are very powerful against
anxiety. We should practice either one of them for better physical and mental
health during this pandemic.
“Stay Home, Stay Relaxed “
Thank you
From:
Dr Kalpana Jain
Physiotherapy Department
Informative massage
ReplyDeleteWonderful blog klpna mam
ReplyDeleteI am really happy to say it was an interesting post to read. Great job mam
ReplyDelete