Dealing with Restricted movements and lock down
What is anxiety?
Anxiety is a feeling of unease, like a worry or fear, that can be mild or severe. Everyone feels anxious from time to time and it usually passes once the situation is over.
It can make our heart race, we might feel sweaty, shaky or short of breath. Anxiety can also cause changes in our behaviour, such as becoming overly careful or avoiding things that trigger anxiety.
When anxiety becomes a problem, our worries can be out of proportion with relatively harmless situations. It can feel more intense or overwhelming, and interfere with our everyday lives and relationships.
As the Corona Virus is threatening to kill a significant proportion of the population there is a reason to feel anxious right now unless when you are not paying attention to world happenings and not mindfully aware of your environment.
While feelings of stress and anxiety are a completely normal response to our unusual and unprecedented circumstances, it’s important we try and curb the impact it’s having on us both emotionally and physically. Stress can cause an excess of the hormone cortisol in our bodies, which increases our vulnerability to depression. It also shrinks our synapses, making us less able to think clearly and work productively. Meanwhile the anxiety chemical adrenaline has been shown to have an adverse effect on our immune system – the very last thing anyone needs, at the moment.
Maintain a routine
You don’t necessarily have to get up at the same time as you would have done if you were going out to work (in fact, lockdown is a good opportunity to tune into your body’s natural rhythms, whether you’re a lark, night owl or have peak productivity in the afternoons), but you should aim to wake up and go to bed at approximately the same time each day.
Sleeping too much or too little can both disrupt mental wellbeing. If you’re having difficulty drifting off, try doing something before bed that uses your imagination, like writing a story or visualising your dream holiday. The imagination is the doorway between conscious and unconscious thought and this should help you feel sleepy.
Go for a walk/Run/Jog/Jog 1min & walk 3 min just up your heart rate abit
While we’re currently allowed to leave the house once daily for a walk or run, the danger is that we become more sedentary when we are confined to the house. Physical activity has been shown to be as effective in combatting mild to moderate symptoms of depression as medication, so it’s important to take the opportunity to be active when we can..
Limit News Consumption
The situation with Covid-19 changes daily and we naturally want to stay on top of the latest developments and advice. Unfortunately, even if the news you’re accessing is from a reputable source (and not a sensationalist ‘hot take’ or scaremongering ‘fake news’) hearing it over and over again is going to increase your anxiety. Pick an outlet you trust and check in once or twice per day.
Do Something for Others
Whether it’s calling to check in on an elderly relative or texting your neighbour to ask if they want something when you venture out to the food shop, contributing positively to the community not only has a positive impact on others, but has also been shown in numerous studies to increase our own wellbeing. Win/win.
Avoid ‘What If’ Thoughts and Conversations
Pumping fear into yourself won’t take the situation away, instead remind yourself that the past is unchangeable, the future unknowable and the only thing we can control is the present…
If the parents show that they are anxious that will have a negative impact on the children’s behaviour,” she said, adding that stress is something that children perceive very well.
Mindfulness can help you to achieve the goal of staying in the moment.
Belonging is absolutely crucial to mental health so thank goodness for FaceTime, Skype, Google hangouts and their ilk. Try to create digital versions of your usual social activities – At first it’s a bit odd looking at a screen whilst drinking a cup of coffee and remembering that the person you’re taking to is incapable of passing you the sugar, but you soon get used to it. Being able to see your friends’ face as you chat will increase your sense of community and genuine connection.
Vitamin to Boost immune system
Vitamin D is necessary for the proper functioning of your immune system, which is your body’s first line of defense against infection and disease.
This vitamin plays a critical role in promoting immune response. It has both anti-inflammatory and immunoregulatory properties and is crucial for the activation of immune system defenses (1Trusted Source).
Vitamin D is known to enhance the function of immune cells, including T-cells and macrophages, that protect your body against pathogens (2Trusted Source).
In fact, the vitamin is so important for immune function that low levels of vitamin D have been associated with an increased susceptibility to infection, disease, and immune-related disorders (3Trusted Source).
For example, low vitamin D levels are associated with an increased risk of respiratory diseases, including tuberculosis, asthma, and chronic obstructive pulmonary disease (COPD), as well as viral and bacterial respiratory infection
Exercises to Perform in doors
- Stand in a easy, soft knees and Raise one knee after another for I min
- Perform Burpees it is hard work but work the whole body for 30 sec and rest 2 min
- Jumping Jacks for 30 seconds and rest for 2min before next exercise
- Half Push ups for beginners and full for others for 1min rest 2min
- Perform plank for 1min and rest 2 min before next exercise
- Hold in a push up position for 30 sec and rest 2min repeat times 3
- Dance to any music to your content, you will burn more calories
- Lunges in one place, change legs as you perform for 1 min and rest 2 min
- Cleaning can be an alternative way to burn calories ,choose what you would like to clean .
- YouTube Workouts
There are a lot of workout routines on YouTube. You can search “workout,” or you can search by the specific type of workout that you would like