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By Viwe Ndongeni-Ntlebi 
1h ago
As the national closure continues, many people begin to feel more anxious and even nervous about what awaits them when restrictions are lifted. Uncertainty about the future of work, stress on families and finances is a reality for many.
Clinical psychologist Dessy Tzoneva says: “It is natural to feel concerned and overwhelmed by our safety and well-being. So if you are concerned about the coronavirus, you are not alone. However, for some of us, this worry can quickly turn into anxiety, even panic. Hearing about the shortage of hand sanitizer, people storing food in their homes, and the number of deaths worldwide only fueling this fire. ”
The anxiety that many people feel about Covid-19 may increase in those who are most vulnerable to infection.
Adults over 60 and those with underlying conditions constantly hear that they are at increased risk of infection and become dangerously ill from the coronavirus. And at the same time, experts recommend self-care, anxiety management, and relaxation methods for those at greatest risk.
One way to cope is to invoke the “relaxation response” through a technique first developed at Harvard Medical School. It is the work of cardiologist Dr. Herbert Benson, who is also the editor of the Harvard Medical Management Special Health Report Stress Management: Approaches to Prevent and Reduce Stress.
The relaxation response is the opposite of the stress response. It is a state of deep rest that can be obtained in many ways. With regular practice, you create a well of calm to submerge yourself when the need arises.
These are some of the relaxation techniques and strategies used to reduce stress and anxiety.
Progressive muscle relaxation
According to a 2015 study on progressive muscle relaxation (PMR), it improves anxiety and depression in patients with pulmonary arterial hypertension and is an effective technique for reducing anxiety that involves lowering tension throughout the body and calming anxious thoughts .
PMR involves squeezing and releasing various muscle groups to decrease body tension. By focusing your attention on letting go of stress throughout your body, you can also calm and calm your mind. When practiced over time, PMR can help you recognize when your muscles contract and more easily release the physical discomforts that contribute to your anxiety.
Mindfulness meditation
Yoga and meditation are considered by many people to be useful ways to reduce stress and anxiety.
Harvard Health Publishing says this practice involves sitting comfortably, focusing on your breathing, and drawing your mind’s attention to the present moment without letting go of concerns about the past or future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests that it may be helpful for people with anxiety, depression, and pain.
Meditation can be used alone or as part of yoga practice and is also a great way to help you feel more balanced, calm and focused.
To help:
- SADAG Helplines provide free telephone advice, information, referrals and resources 7 days a week, 24 hours a day: call 0800 21 22 23, 0800 70 80 90 or 0800 456 789 or the Helpline for Suicides 0800 567 567.
- Chat online with a consultant 7 days a week from 9 a.m. at 4 p.m. through the Cipla WhatsApp chat line 076 882 2775.
- FREE online chat #FacebookFriday ‘Ask the Dr’ on Friday, March 27, from 1 p.m. at 2 p.m. and from 7 p.m. at 8 p.m., answering all of your mental health questions.
- SMS 31393 or 32312 and a counselor will call you back, available 7 days a week, 24 hours.
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