For months now with the COVID-19 pandemic worldwide, the world went into a survival mode.This survival mode is like the battery saving mode of the phone, nonessential functions are stopped and only basic ones are kept on until a charger is found.That means we cut off on many basic things we used to do.If this mode takes longer we may develop effects. We may feel depleted in energy, chronically fatigued , lacking enthusiasm. We may have difficulty sleeping, difficulty concentrating or making decisions. We might even get depressed.It’s a tough balance, trying to survive survival mode. How can we be selective about where we direct our time and energy, in a way that still somewhat resembles a well-rounded life? The answer is as much art as science, and it requires attending to the important pieces of our lives.Below are some tips that can help us sustain through the best and worst of times.
Sense of Presence
We need moments of the sense of presence every day—a sense of “I am here and now,”.
When we are in survival mode we usually think of the future, can we make it?
The focus on the future can cause anxiety and bring a gloomy, though, unrealistic image. Finding ways to remain in presence can save us the unnecessary worries about imagined future and help prevent depression.
You may try this very simple exercise:
Sit /stand comfortably in a quiet space and allow your eyes to close. As you breathe in, silently say to yourself, “I am.” As you exhale, say to yourself, “Here.” Repeat this several times with the breath: “I am … here. I am… here.”
This simple declaration can change your experience, as you simply affirm your place in the world.
Relationship
The impact of COVID-19 on relationships is huge. try not to ghost completely. Use phone calls, text messages, online conversations, and other available means to keep connected with friends and relatives.
Nature
getting outside daily even for a couple of minutes is important. try to have some time for running, or simply walking around the block. Leave your phone inside and try to be immersed in the nature, trees, birds or skies.
Movement
Move your body daily. it could be a regular exercise or simply moving. Physical activity boosts immunity and discharges stress.
Sleep
Sleep is essential. But sleep in times of stress is elusive. Working from home, disruption of our routines, and stressful survival mode can lead to sleep disturbance.
Try to keep your sleep hygiene, maintaining constant sleep and wake times, and getting enough sleep of 7-9 hours every night.
Nutrition
Effects of poor diet during quarantine show over time. Try your best to keep healthy and balanced diet.
make your diet rich in vegetables and fruits. take lean proteins. Don’t indulge in high carbohydrates diets. fast foods or snacks.
If you need to make amendments to your diet make them in small changes which ad up over time. Sudden big change is hard to maintain
Relaxation
Practice of some relaxation method is extremely helpful. You may try the following:
2-4-2 Breathing: Sit comfortably and close eyes gently. Inhale smoothly for a count of two, and exhale for a count of four. Pause for a count of two. Repeat the cycle again. You may do that for a few minutes and notice the calming effect it gives you
Organization
Organize your routine. Establish a new routine. Build up a structure to your day.
Tidy-up your house and get rid of clutters. This is very helpful giving you a sense of control and composure.
Kindness
helping others in some ways is shown by many studies to increase the rate of happiness. Try to find ways serving others. simple acts like random acts of kindness will do.
it could be a simple phone call supporting some one or a text message conveying love to some one.
Wellbeing Arena 