“As soon as there is life, there is danger ”

-Ralph Waldo Emerson [1860].

COMBATING STRESS DURING COVID TIME

Stress and Covid have literally become synonymous in present scenario. Many people do ask me how to deal with this i.e. Covid related stress under the present lockdown situation. Covid-19 made a sudden appearance on this earth surface and in short time became pandemic, disrupting the life of everyone. Wherein the safety of the people their future all seemed so obscure. When there are so many do’s and don’ts and still no understanding. Definitely stress does creeps in and when goal becomes obscure and one does not sees any path people do react in a foolhardy way: by retaliating in a way of either defying the law i.e. by gathering in public, not maintaining social distancing etc. Though all this is very much normal when everything in life seems so indefinite. However this is not the solution. So in today’s article I am going to talk about what is stress, how it impacts us and how to manage it during this time.

WHAT IS STRESS

Stress is an everyday fact of life. Even primitive man could not escape from its clutches. Whenever confronted with overwhelming stress (like lightning, thunder, wild animals, fire etc.) he usually responded in one of the two ways, depending on his perception of the situation. He would either fight or flee. His body prepared itself to handle either of these two situations (fight / flee).

In spite of his current level of progress and advancement the modern man, is yet to conquer stress. The threat-provoking situations have probably changed, but man’s response to these threats has not changed. In today’s high- pressure world, the stresses and strains of modern living have become increasingly hard to bear. Stress is something, which cannot be, avoided. It creeps in stealthily, and has a potential to make you or mar you.

Stress can also be defined as a failure to adapt. It occurs when the environment or internal demands exceeds an individual resources to adapt. (Lazarus and Launier, 1978).

Small amount of stress may appear and disappear like bubbles, but when a person perceives an imbalance between the challenge that faces him and the resources that he has to meet it. Stress can be like a weight or a wall. It is however, important to note that balance or imbalance is not between actual demand and actual capability but between our evaluation of the challenge and our perception of our capacity to meet it (Smith & Others, 1986).

MANIFESTATION OF STRESS

When we are confronted with stress in our lives, it causes stress responses. Even memories of previous stressful situations can trigger a stress response (rapid heart-beat, nausea, sweating, etc.). A Stress response is activated by the hypothalamus through the sympathetic nervous system releasing adrenaline and nor adrenaline, which causes arousal and physical reactions, such as increased pulse and gasping for more oxygen. Digestion is halted and the muscles are filled with a rush of blood. Blood pressure increases rapidly and the body’s metabolism goes into high gear. When you are in a perpetual state of stress, you flood your body with stress hormones, nor-adrenaline which stimulates the adrenal glands. This in turn will release cortisol. Cortisol is needed for us to respond to stress. But when stress is too intense and not relieved, excess cortisol is toxic, inflicting serious damage and speeding of the ageing process. Cortisol is found at abnormally high levels in persons with depression, alcoholism, heart disease and cancer. Therefore, these are most likely the result of continuous stress. Prolonged stress without relief can produce physiological breakdowns, which result in digestive disorders, cardiovascular disease, sexual and reproductive dysfunction, diminished immune responses and many other chronic, degenerative illnesses.

COPING WITH STRESS

When a relaxation response is elicited, nerve signals from the hypothalamus activate the parasympathetic nervous system, which results in slowing down heart, and breathing rates, blood pressure decreases, body metabolism is lowered and muscles relax. Basically, the whole body unwinds. The relaxation response put the mind and body in a state of rest and tranquility. It is achieved by the mastering techniques that help you “let go” of stress. Usually the relaxation response is achieved when you match the relaxation strategy to the type stress you are experiencing.

Relaxation is a skill. Like any skill it requires patience and perseverance. It requires transforming feeling of anxiety and pain into something positive and becoming more acceptant. It is about learning how to change your attention or focus, redefine an experience or situation, realign your body, thoughts and feelings so that negative energy is transformed into positive energy. This is when you will be able to transform a stress response into a relaxation response

Coping with stress involves learning new skills. Relaxing is a skill. It may not solve your stress problem by itself, but it may put you in a state where you are able to think about or reflect on a problem. It may also deal with number of aches and pains caused by tension. During this Covid-19 time when everyone has ample time, instead of fretting on the present situation one can use it constructively.

SOME OF THE GUIDELINES FOR MANAGING STRESS DURING COVID-19 TIMES

1. Every day when you get up in the morning show gratitude by thanking the Almighty for keeping you and your family safe. This will help you in keeping in positive frame of mind by helping you stay focused on the bright side of life.

2. Be more physically active by doing certain physical exercises (in the comfort of your home) like various exercises, yoga, pranayama etc. It will definitely help you in reducing your stress level as it will help you in increasing your endomorphin levels (good feel hormone). One can also do household chores as it will not only help other family members but also keep your house neat and clean.

3. Do not give strength to the virus by thinking most about it or listening more often about it or by reacting emotionally to it. As it will increase your stress response thereby increasing your stress hormones (cortisol) and ultimately weakening your immune system. Don’t be your own enemy by making your enemy (corona virus) stronger. Instead focus on making yourself stronger, by eating right, sleeping tight and indoor physical activities.

4. This is the incubation period wherein after the lockdown everyone would like to see you performing better, better than all time. Everyone (whichever sector) would like to achieve their targets of the year with no excuses. So build your strengths. For students, though many of the schools are having online classes, however if not then the students can definitely polish their basics. For once the classes begin teachers would like to go on with their stipulated syllabus. No one would be interested that the student’s very basics are clear or not. While all office goers can polish their skills of their respective fields.

5. Focus on what you will do once the lockdown is over. You can even chart out a plan too.

6. Parents can at present spend both quality and quantity time with their children. Assist them in their studies, be their teacher, guide and playmate apart from being just a parent.

7. Tune yourself to some of your hobby which you always wanted to do but never got enough time

8. In end just remember this too shall pass.

Thank you everyone for viewing this blog, liking it, sharing it, sending your comments and subscribing to the blog and letting it fulfill the purpose for which it was made i.e. to make more peaceful and healthy persons.

For more articles:

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Ø Poster on Covid-19 by Students during Lockdown

Ø Keep Moving Even When The World Says NO