7 Healthy Ways to Cope with Coronavirus Anxiety

The coronavirus itself may be novel, but the outbreak is stirring some very primal instincts in people - warning and coping mechanisms that have been with humankind since the dawn of time - fear and anxiety. According to mental health experts, feeling worried in such a situation is absolutely normal and even healthy. There is a reason this evolutionary trait has stuck around for millions of years -it alerts us in times of danger and prompts us to come up with new survival skills.

The catch is when the anxiety becomes disproportionate to the situation. It can turn into fear or a feeling of hopelessness and starts interfering with our day-to-day lives and wellbeing. Following official instructions (staying at home, social distancing, etc.) is important because it engages problem-solving behavior. But the uncertainty of how long this situation will last, the constant stream of new information and the social isolation all create fertile ground for growing anxiety. 

 

Panic, too, can be contagious. To get through this time as calmly and healthily as possible, it is important to be familiar with ways to calm ourselves. All the tips on this list are confirmed by the CDC and professional mental health experts. 

 

1. Acknowledge Your Anxiety

As mentioned above, feeling a certain level of worry is absolutely normal. If you feel your anxiety increase to a point it starts to exhibit physical symptoms like shortness of breath or a racing heart, don’t immediately try to eradicate or deny them. Instead, experts recommend to acknowledge their presence, make space for them and describe what you are feeling as it happens. 

 

Sit down, count your breaths, in and out, for 10 seconds and repeat. There are other actions you can take to shift your focus like slow centering stretches or even simply sitting on the floor. You can look them up online, or use a guided breathing app to help. 

 

2. Unplug as Much as You Need

Staying informed does not mean you have to be connected and follow live news 24/7. It can really become exhausting. Turning the push notifications off on news apps can help relieve some of that pressure. Choose one or two reliable sources, like the CDC or WHO, and keep track of their updates at allocated times once or twice a day. 

 

It is also recommended to set a specific length of time for social media to avoid getting caught up in it, which is likely to increase anxiety.

 

3. Separate Speculations from Facts

This is an extension of the previous step. It isn’t possible or recommended to completely bury your head in the sand, and you are bound to see some unnerving headlines on social media and in news reports. Remind yourself that a lot of it is speculation - not fact. Follow the clear instructions of the health organizations and try to avoid news headlines that don’t contribute to your wellbeing.

4. Do Some Exercise

Do not be deterred if the class you’re enrolled in isn’t taking place at the moment. Aerobic exercise is known to mitigate anxiety, especially if it was already a part of your usual routine. Practicing a dance routine, exercise sequence, or yoga are all healthy ways to keep your mind distracted and channel your adrenaline elsewhere. You can turn your garden into a workout area, or move around some furniture in your living room for the purpose.

5. Connect with Others

Staying indoors means being by yourselves, or with your family or housemates for a much longer period of time than you are used to. Some might be asked to self-quarantine, but that doesn’t mean completely isolating yourself. Maintaining human interaction at such times is very important. 

 

Being able to express your thoughts concerning the virus, exchanging opinions and making jokes will make you feel supported and make it easier to overcome the anxiety. In this case, technology is quite a blessing - call, video chat and check on your friends and acquaintances daily. 

 

6. Maintain Structure

For some people, it isn’t catching the virus itself that is causing stress, but the feeling of emptiness and the disruption of daily routines. Spiraling into destructive behavior is easy when confined to your home, and while sleeping in and walking around in your PJ’s might feel nice for a couple of days, it will only increase anxiety in the long run. 

 

Try to keep your sleeping routine as consistent as possible and get at least 7 hours of sleep. Wake up at a reasonable time in the morning, change out of your pajamas and set a structure for yourself. Work or study from home if possible, cook for yourself and eat 3 meals a day. 

 

7. Remember the Anxious State is Not Permanent

When anxiety takes over, it can feel like it will ever end. But it always does. It’s a worrying time for almost everyone, but this situation, just like the way you feel, is temporary. Be kind to yourself and your loved ones. It may sound cheesy, but we will overcome this together.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Cancer patients need custom exercise regime

Cancer patients, irrespective of their treatment type, must receive a custom exercise prescription to protect their heart, states a study. "Cancer patients are often less active than adults without cancer," said the author. "However, exercise is essential for patients diagnosed with cancer who are under treatment, irrespective of the type of treatment."

"Endurance training is more effective for improving cardiovascular performance and reducing inflammation, but resistance training may be a better starting point for frail cancer patients," explained the Dr. "Other types of exercise, such as inspiratory muscle training, are safe and effective, particularly in those with thoracic cancer; therefore, the specific exercise should be chosen based on individual characteristics," he continued.

Cardiovascular diseases are common side effects in patients with cancer. This is the result of cardio-toxicity, whereby cancer treatment impairs heart function and structure, or accelerated development of the cardiovascular disease, especially when risk factors such as high blood pressure are present.

Furthermore, cardiovascular diseases and cancer often share the same risk factors. Therefore, cancer patients are advised to eat healthily, quit smoking, control their weight, and exercise. The study  highlighted the importance of an individual exercise plan for each patient, taking into account personal history, cancer treatment, response to exercise, and personal preferences.

Exercise should start as soon as possible, even before starting treatment such as chemotherapy. A multidisciplinary team should be involved in formulating an exercise prescription, including oncologists, cardiologists, physical therapists, nurses, nutritionists, and psychologists.

Cardiac evaluation, with exercise testing (and particularly cardiopulmonary exercise testing or lactate testing) to determine response to exercise, is the starting point. The appropriate 'dose' of exercise (as usually done for a drug) can then be prescribed, including the intensity, type of training, and training volume (hours/minutes of training per week).

"Defining the intensity and volume of exercise is important for maximising the benefits of physical activity while avoiding muscular soreness, fatigue, and sleep disorders," said the Dr. Ongoing treatment is not a contraindication to exercise, but patients are urged to consult their doctor before starting a new activity. Specific guidance is provided: for example, patients with low haemoglobin levels should avoid high-intensity activities; those with low platelet levels (needed for blood clotting) should not do contact sports.

Activities that could increase the risk of fracture should be avoided in frail patients. Breathlessness or fatigue must be investigated but, after excluding associated health problems, exercise can help cope with fatigue, which is relatively common in cancer patients. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement             

This is How You Can Cope With the Negativity in Your Life

"If you don't like something, change it. If you can't change it, change the way you think about it."
You may interact with negative people daily, be they friends, family members, a partner, or a colleague. You love them, you care about them, you can't just cut them out of your life, but they are negative and their negativity is eating away at you. What can you do?
The best way of dealing with life's challenges is to take a good look at ourselves and take responsibility for what we think, feel and do.

1. Give up the need to complain
Make sure you are taking responsibility for your feelings and mood. Don't go complaining that other people's negativity is affecting you, because it will only create more negativity. Take responsibility for your thoughts and feelings and see what you can do to make yourself feel better and change the existing situation.

"Whoever has limited knowledge of human nature and seeks happiness by changing everything but his own attitude, will waste his life in futile efforts."
- Samuel Johnson

2. Similarity Attracts
Good brings about good, bad brings about bad, and whether we want to or not, we pull into our lives events, situations and people that reflect our internal state. Ask yourself: "How am I feeling? Am I happy, excited, thankful and calm? Or am I anxious, frustrated and judgmental?"
You may find that you radiate misery to the environment and that part of the negative energy surrounding you is in fact a reflection of yourself.

3. Don't believe everything you think

This is definitely one of the hardest things to learn. Look closely at the negative people in your life. What is it about them that gets you going? What affects you so much? Is what they are doing really that bad or is your brain playing games with you?
Remember, the brain is configured to look for trouble, and it focuses on other's negative qualities. It'll be very hard to get it to see the positive side of things, but it doesn't mean there isn't one.
4. Focus
Ask yourself: "Am I ready to find the good in these people? Am I able to see their good qualities?" Let the answers come naturally, and make sure you are being honest with yourself.
If you feel like you're insistent and won't change the way you are looking at people and situations, don't give yourself a hard time. This takes time and patience, and when you are ready, you'll take this step. Remember, we all have good in us.
"It's so hard when I NEED to do it and so easy when I WANT to do it."
- Annie Gottlier

5. Don't make their problems YOUR problems

For their sake and yours, make sure you are not adopting their problems and becoming negative about them yourself. If you want to cure negativity, sliding down right along with the negative person won't help, it will just make it worse by validating their thought and behavioral patterns. Rather, focus on solutions, not problems. Offer that and nothing else.

6. Taking ownership

Instead of being a victim and judge, you need to take full responsibility for your thoughts and feelings, and take a different approach.
"Everything that annoys us in others can lead us to a better understanding of ourselves."
- Carl Jung.
Don't waste your time obsessing and thinking: "They are ruining my energy, making me miserable, their negative energy is infecting my own..." Instead, say to yourself: "How can I use this to my advantage? Is there something I'm doing wrong? How can I improve the situation and increase my positive energy to be stronger than their negative energy? What do I learn from all of this?"
7. Come with your own positive energy
Focusing on negative energy cannot create positive energy, and the other way around is also true. Focus on making yourself happy, enough that you have great positive energy, and you will see the negativity cringing away from it.
Remember, energy is contagious!
How to put up positive energy? Focus on the things you like about the negative people, focus on things you love about yourselves, life, and the world around you. Think of loved ones, of things that make you happy. That way, you will increase the positive energy exponentially.
If you incur negative energy by thinking about bad things, the opposite is also true, and you'll be able to hopefully 'wake up' your fellow workers. You can't focus on both of them at the same time, so choose one - happiness or misery.
8. Be part of the change you'd like to see
The world is no more than a reflection of who we are, deep inside. Try to go for a feeling of well-being, to live a positive life, a merry life, one that has love, trust, and the pursuit of happiness. We cannot change others, but only ourselves. This is the only way to change the world. 
Think of it this way: When you are happy, the world seems happy, and the sky is open and blue. When you are sad, the world seems sad as well, and the sky is grey and uncaring, leaving you alone to deal with your pain.
Flow with life events, don't resist them, live in harmony and be the change you wish to see in the world.
"Never underestimate your power to change yourself. Never overestimate your power to change others."
- Wayne W. Dyer

9. Awareness and acceptance

Work on understanding life's inevitable duality - accept the negative with the good. Don't harp on people's negativity, don't judge or fight them. Let them be, look and accept. Remember, your world is no more real than a reflection of who you are, deep inside. Don't try to bring everyone into your own world, accept theirs as no less real than yours, and their point of view as no less valid. 
The hardest part of acceptance is accepting that, sometimes, some people cannot be changed. Their negativity is something they will defend to the last drop. Not because it gives them pleasure, but because they think it is a natural part of themselves.
Even though it's never too late to try and change that point of view, some never will. It's up to you to either accept their negativity and react accordingly, or take your distance from them. This is especially hard when it is someone we love.  
"Knowing your own darkness is the best method for dealing with the darkness of others."
- Carl Jung
10. Move forward
Dealing with negativity and trying your best to dispel it can be exhausting, and at some point, you have to move on with your life in a positive way. Find a path that allows you to go on with your life without the negativity of others, but also, without the regret that leaving a loved one or friend behind may cause you.
Make your feelings known to them, make them understand they are hard to be around, and slowly decrease your contact. If they want you to stay in their lives, they will be forced to at least pretend to be less negative, and pretending is the first step to actually becoming less negative. The more we act a certain way, the more we believe in it.

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