Minding our Minds during
COVID-19 Pandemic
Dr. Sudha Tiwari
Asst. Professor, Dept. of Health &
Paramedical Sci.
PSS Central Institute of Vocational
Education, NCERT, Bhopal

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Lock Down
 Sudden drastic alteration in the daily routine with many millions
stranded in boundary houses, rental apartments, hotels far from
the house.
 General public is staying home and is self imposed quarantine
practicing social distancing to flatten the curve of nation wide
transmission.
 Serious and immediate adaptive challenges to
life, faced with uncertainty with the growing
intensity.
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Lock Down Effect
 Depression, lack of sleep eating disorder-stress
anxiety along with loneliness worried out their
next meal and disrupted work life due to lock down.
 This entire situation of social and physical confinement along with
a looming fear of contracting the virus is unsettling and can cause
mixed feelings.
 The corona pandemic may be stressful for people. Fear and anxiety
about a new disease and cause strong emotions in adults and
children

Understanding the Importance of Lockdown
 Lockdown is meant to prevent the spread of infection
 This means, not stepping out of the house except for
buying necessities, reducing the number of trips outside,.
 If anyone in the house is very sick you must be aware of
the health facility nearest to you.

Coping-up with Corona
 Everyone reacts differently
to stressful situations
Coping with stress in a
healthy way will make you,
the people you care about,
and your community
stronger.
Take care of your mental
health
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Take Care of Mental Health
 People with pre-existing mental health conditions
may be vulnerable in an emergency.
 Mental health conditions (depression, anxiety, bipolar disorder, or
schizophrenia) affect a person’s thinking, feeling, mood or behavior.
 Mental conditions may be situational (short-term) or long-lasting
(chronic).
 People with pre-existing mental health conditions should continue with
their treatment and be aware of new or worsening symptoms.
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MINDFULLNESS
 Mindfulness is the practice of being aware of all that going in our mind
and around without reacting.
 If mindfulness is practiced in the daily life, it can significantly increases
capacity to cope with traumatic events.
 Improve control over emotional states and reduce anxiety, stress related
symptoms.
 Learn breathing technique- mindful breathing is decentring view
negative thoughts like depression.
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Remember.......
 The virus does not acknowledge social class, race, ethnicity or
nationality.
 Don’t stigmatized and practice empathy.
 Make yourself happy and healthy.
 Support your own health and wellbeing.
 Be generous and help others, look to needy ones.
 Generosity develops sense of community and equality.
 We are standing far apart now so we can embrace each other
later.
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Recognise Mental Health Problems
 Fear and worry about own health and the health of loved ones,
 Anxiety for financial situation or job, or loss of support services you
rely on.
 Changes in sleep or eating patterns.
 Difficulty sleeping or concentrating.
 Worsening of chronic health problems.
 Worsening of mental health conditions.
 Increased use of tobacco and/or alcohol
and other substances

Anxiety, Stress, Depression -Reaction to Life challenges
 Stress is a response of daily pressure while anxiety is a reaction
to stress.
 Stress symptom;-nervousness, insomnia, loss of concentration
 Anxiety(symptom)-fear, panic, worry without trigger
 Depression(symptom)-sadness, discouragement, hopelessness,
anger, lack of motivation, low energy level, overwhelmed by
daily tasks.

Everyone Reacts Differently
 Respond to stress depend on background, social support
from family or friends, financial situation, health and
emotional background, the community live in, and many
other factors.
 The changes that can happen because of the COVID-19
pandemic and the ways we try to contain the spread of the
virus can affect anyone.
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Strengthen Your Mind During COVID-19
Step 1: Take charge of your mind
Step 2: An opportunity for change
Step 3: Shift perspective with a simple
morning practice
Step 4: It’s time you made a difference
Step 5: Dealing with Fear and Worry
Step 6: Deal with emotions

Healthy Ways to Cope with Stress
 Know what to do if you are sick and
are concerned about COVID-19
 Know where and how to get
treatment and other support
services and resources.
 Take care of your emotional health
 Take breaks from watching, reading,
or listening to news stories,
 Take care of your body.
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Focus on Facts, Reject Rumours and Theories
 Access only reliable sources of information for self-protection.
 Do not follow sensational news or social media posts which may impact
your mental state.
 Do not keep discussing all the time about who got sick and how. Instead
learn about who got well and recovered.
 Stick to the known advice- hand hygiene and keeping a physical distance.
 Follow etiquette of sneezing, coughing, avoiding spitting in public.
 Remember -Most people recover

Handling Emotional Problems
 Practice breathing slowly for a few minutes.
 Try and distance the thoughts that are makes you anxious.
 Think of something calm and serene, and slow down mind.
 Stay connected with others. Discuss happy events, common
interests, exchange cooking tips, share music.
 Even when feeling afraid, deal with it by asking yourself:-
a. What is under my control?
b. When I have been stressed in the past, how have I managed?
c. Am I unnecessarily worrying about the worst thing that can happen?
d. What are the things I can do to help myself and be positive?
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Handling Suicidal Thoughts
 Different life experiences have a risk for suicidal thoughts.
 Violence, isolation, depression, anxiety, stress are the pre-disposed
causes.
 Don’t be negative, take support of the family.
 Make a list of all possible solution.
 Focus on concrete things, rather on circumstances beyond control.
 Draw plan of action and evaluate your opinion.
 Talk to thoughtful, level headed and good listener person.
 Think about rescheduling, chat, video conference,
 Be a child with your children.
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Emotional Issues after Recovery
 While it is wonderful to recover from COVID infection, you may
actually face stress after you have recovered and wish to get back into the
community.
 You may have fear about your loved ones falling ill.
 Some people may keep you at a distance, which is also very stressful and
isolating.
 Share your positive story that it is possible to recover
from COVID infection.

Willpower
 Fear and anxiety are new diseases.
 Battle between logic and emotions.
 Willpower- to resist short temptation.
 Willpower is like a muscle, it can be fatigued.
 Strengthen willpower over time like muscle upon exercising.
 Social distancing increases stress due to loneliness.
 During pandemic, its depends alot on the background of
person;- financial situation, community
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Handling Social Isolation
1. Be busy. Have a regular schedule.
2. Sharing is caring. Be willing to share.
3. Be physically active. Do simple indoor exercises.
4.Rediscover your hobbies like painting, gardening or stitching.
5. Distract yourself from negative emotions by listening to music, reading,
watching programme
6. Elderly people may feel confused, lost and need help. Offer them help
7. keep children busy by allowing them to help in the household chores -
make them feel responsible and acquire new skills.

Connect with yourself and Community-
Make time to unwind ,Connect with your community
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Take Care of Your Body
 Take deep breaths, stretch, meditate.
 Eat healthy, well-balanced meals
 Exercise regularly
 Get plenty of sleep
 Avoid alcohol and drug use
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Thank You!
Any questions?
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