Here is a message and some links from our campus counselors at Parivarthan for all of you out there. Most importantly, remember you are not alone.
The prevailing Public Health situation has affected all of us in so many ways and disrupted life as we knew it. With the directive on social distancing, our work life has been constricted and personal freedom is curtailed. As the lockdown period has been extended into the next month even the most resilient amongst us cannot help feeling confused, anxious, alone or frustrated. And still we can help ourselves and each other to stay safe and healthy, without getting emotionally overwhelmed.
Parivarthan as mental health organization offering counseling services to the NCBS community, have put together a list of resources to support yourselves and your peers or friends: It consists of helpline services for emotional support, self-help articles and links to useful websites as well as contact of psychiatrists in Bangalore. We hope that it will be useful to manage the distress arising from trying to deal with the complexity of our collective predicament.
In this era of electronic communication and social media there is a surge of information, often from unreliable sources that can trigger our panic or trip us into denying our vulnerability. It is recommended that we do not engage in excessive discussion or reading about the demonized Corona virus; instead we can attend to our wellbeing by focusing on daily routine along with a balance of scholastic/ vocational, recreational and acceptable social activity.
Some tips to support yourself
- Focus on what is within your control.
- Create a daily routine. Try to wake up at the same time, go to bed at the same time, try and adhere to meal times. Eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs.
- Adhere to guidelines on hygiene and self- protection from reliable public health agencies. https://mohfw.gov.in; https://www.cdc.gov
- Adhere to a work routine. Wash/ bathe and get ready as you would, to go out to office/ class/ lab. Create a separate work corner in your residential space.
- Take breaks. Take deep breaths, stretch, keep yourself well hydrated.
- Make time to unwind. Give yourself some quiet time, watch the trees, birds or listen to ambient sounds or meditate
- Try to do some other activities you enjoy such as doodling, sketching, drawing, stitching, Sudoku, word games, walking, jogging, journaling, listening to music. If facility or materials are not available try a new activity such as listening to children’s stories available free on amazon.
- Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.
- Connect with others. Talk with people you trust about your concerns and how you are feeling.
- It will help to try and see it as a different period of time in your life, and not necessarily a bad one, even if you didn’t choose it.
- Take professional help if required.
Resources:
Helplines:
- Parivarthan Counseling Helpline : +91 7676 602 602, Monday to Friday , 10:00 AM to 10:00 PM, Bengaluru
- Tata Institute of Social Sciences – iCall :022 25521111, Monday to Saturday: 8 AM to 10 PM, Mumbai
- Fortis Stress Helpline: +918376804102 , 24×7, Delhi
- Roshni Trust: +91 40 6620 2000, +91 40 6620 2001, Monday to Saturday: 11am to 9pm, Secunderabad
- Sneha India Foundation : +91 044-24640050 | 24 Hours | Monday to Sunday
+91 044-24640060 | 08:00 AM – 10:00 PM | Monday to Sunday Chennai - Kashmir Lifeline : 1800 180 7020 , Sunday to Thursday: 10am to 5pm, Srinagar
Some Links that could help:
Mindfulness:
https://www.rickhanson.net/being-resilient-during-coronavirus/
Guided Practices and Talks by Dr Rick Hanson
Home Retreat with Jack Kornfield & Tara Brach
Be Here Now Network – a Treasury of Podcasts and Teachings
https://www.headspace.com/headspace-meditation-app
Tapping:
https://www.thetappingsolution.com/blog/releasing-anxiety/
Time to Breathe
One of the best things to do if you can make time to take a breath.
Belly Breathing: Lie down on your back with a small cushion or soft toy or hands placed gently on the belly. Breath in deeply through the nose and feel the belly or hands rise up gently; feel the belly lower as you gently breath out through the mouth. Continue noticing the rhythm of rocking your hands/ cushion up and down over the abdomen. (Children love this one)
Square or Block breathing: Sit comfortably with eyes closed.
Breath in counting slowly up to 4.
Hold the breath up to count of 4.
Breath out counting up to 4.
Hold for the next 4 counts.
Repeat the cycle or block 3 more times.
Ujjayi Breathing: Take a comfortable sitting posture. Take a normal breath in and breath out with mouth slightly open making a (hissing/ sighing) sound. As you get comfortable making the sound during exhalation, close the mouth and continue- breath in gently through the nose, and then let it come out slowly with the sound created by passage of air through the constricted throat.
Balloon Breathing: Sit down comfortably and place both hands around the mouth as though you were about to blow a balloon. Take a big breath through the nose and blow out through the mouth and spread your hands as (if) the balloon fills up. Do this a few more times until the balloon is as big as it can be. Release it into the sky! Another favourite for the child of all ages.
NICE 