Studies have shown a significant relation between mental stress and the development or depletion of the immune system. Here are a few simple measures to release those dopamines and endorphins. By Dr Manoj Kutteri
Ever experienced certain physical changes with no stimuli? Ever fallen ill with no external factor to contribute it to? Well, let’s dive a little deeper on the reasons which could cause unexplained physiological and biological ailments or changes. According to many psychological experts and doctors, the mind and body are proven to be interconnected. What goes on in the mind can cause manifestations in the body. Similarly, physical aches and pains can also disturb our mind resulting in anger, depression or other mood changes. More often than not, we tend to brush away the stress and pressure our mind goes through, especially in times as severe as these. There’s a constant overflow of information, news, fake rumours, social media toxicity and the daily struggles of work-life balance. With so much on our plate, it becomes difficult to pay attention to all aspects of life and unfortunately, on our check list, mental health and psychological stress is marked as the last thing to address.
When the news of the pandemic first broke out, we stocked up on supplies and started brewing the age-old remedies at home. However, we left a major chunk of ‘health’ out of consideration — mental and emotional well-being. Humans are social beings, majority of our days were spent with people swarming around us — trains, buses, offices or the local coffee shop. The pandemic and the subsequent lockdown restricted us in the confines of our homes, making normal social interaction a bleak possibility. This seemingly un-catastrophic change gave us the time to go through our thought journal and tap into our emotional self. Whereas in most cases, this might be a good thing, a lot of unaddressed feelings tend to pop up. Psychiatrics say that the number of calls related to anxiety and stress have increased significantly since the onset of the lockdown. The same is the case in household violence due to surge in anger and emotional outbreak. “Over the last few days, there has been a surge in the number of patients calling in to say that they are anxious about the state of affairs. It was a trickle which has now become an avalanche,” says Dr Kersi Chavda, consultant psychiatry, PD Hinduja Hospital and MRC. “Psychiatry will play a major role now,” he adds, speaking of the psychological support that is essential during such times.
In tough times like these, the slightest trigger can cause stress and be more impactful than it was before. For instance, the daily updates on the news or over-burdening from work can cause a heavier impact on out mental health than it did before. This adverse impact will soon be exhibited by our body in ways such as lowering of metabolic rate, headaches, mood-swings and appetite malfunctions. The part which should concern us the most is the relation of stress to our immune system, especially in the current scenario. Studies have shown significant relation between mental stress and the development or depletion of the immune system.
Now, don’t be stressed about being stressed! We can tackle things one day at a time and take simple measures to release those dopamines and endorphins!
Locate, Target, bye-bye Stress
The first step to take down this demon we call stress would be to know its origin. We deal with situations differently and may have different reactions to the same stimulus. It is important that we sense and make note of our triggers to deal with the problem at large. This helps us pin point the underlying issue which in turn will lead to a more wholesome resolution to the problem. So take a magnifying glass and look at the picture with more attention to the details.
Stay active
While gyms and classes are shut, we need to get creative with our workout ways. Don’t laze around only because you are home! For fitness freaks, make your room, your fitness habitat. Venture into different ways of staying fit. One of the most excellent forms of exercise that does not require much space is yoga. It’s a workout and stressbuster all in one. For the ones who want their heartbeats to go higher, opt for in-house cardio and HIIT workouts to keep those muscles pumping. Avoid staying in one place for too long and keep the body moving.
Meditate
Despite your daily routine, get in touch with our inner self frequently. Try to reflect and calm your mind so you can tackle challenges with a clearer head. Meditation is a great way of de-stressing and calming your nerves. There are many tutorials and videos to choose online. One can opt for guided meditation and ease into the process gradually. It not only de-stresses but also increases focus, efficiency and concentration.
Distancing from the screen
While social distancing might be the new norm, adopt screen distancing as well. It is understandable that most of our work from homes function straight out of our laptops, we need to minimise out screen time in order to avoid the stress and strains that it causes our eyes and other sensory organs. Put a cap on the number of hours you would dedicate to your screen and rest, spend it in the real world.
Go back to basics
In our daily schedules, to meet deadlines and please clients, we have lost touch with our basics — our hobbies. Hobbies are an extension of an individual’s personality and this lockdown has given us the opportunity to re-develop them or maybe discover entirely new ones. The list goes on from cooking, gardening to petting fish or just staring into the sky. Indulge in something that makes you connect back with yourself and watch the stresses fade away.
Sleep Tight
We’ve all discussed how this quarantine has messed up everyone’s sleep schedule. This is mostly because our body needs time to adapt to the change in our daily cycle. Find the amount of sleep that keeps you active. Don’t over-sleep or sleep deprive your body since it adversely impacts our immune system by causing physical and mental fatigue. It is more important to get a deeper sleep than a longer one.
Eat well
Keep your diet filled with vitamins and minerals that hep contrast your immunity. Aim to have a well-balanced diet and avoid the usual munchies that only strain your digestive system and make it over-work. Having a clean and nutrition rich diet will not only help externally in terms of a good body, but also show positive effects on the body internally and accelerate your immunity rate.
(The author is the wellness director at Atmantan Wellness Centre.)
