"These are extraordinary times, and we are probably living through a defining moment in human history."
"We are in grief, and the whole world is connected through that common thread of grief in an unprecedented way."
These are extraordinary times, and we are probably living through a defining moment in human history.This is not just a health crisis, but also a psychological one. We are scared about our health and that of our loved ones. We are worried about our finance and our future. We are in grief, and the whole world is connected through that common thread of grief in an unprecedented way. According to Kübler-Ross Model there are five stages of grief. If I adopt that model in the context of current situation, the five stages of COVID-grief can be summarized as below:
Denial: It is just another flu. We are immune.
Anger: It is a conspiracy. Blame the rich. Complete mismanagement.
Bargaining: Please save us, next time we will be better with the environment.
Depression: When will this end? The markets are down? My job is at risk.
Acceptance: It is what it is. This too shall pass.
It might not happen in that exact sequence, and sometimes negative thoughts can lead to vicious negative cycle that cause acute depression. Research show that depressed mood bias our memory towards negative emotion. This in turn increases the probability of recalling negative memory leading to further depression. To break the negative cycle we need to accept the situation we are in. How do we move to the fifth stage of acceptance quickly? I am happy to share an approach that has worked for me, and I hope that it helps some of you. I have named it LIFE GAMES and it is a way of life that includes all our daily habits.
L for Low-carb Diet: Majority of us eats more carb than our body needs. Especially, refined carbs is known to lower the production of BDNF, a protein essential for creating strong neurological connections. Excessive sugar intake increases inflammation and can cause depression. Having said that, carbs are also important. Switch to healthy carbs like whole grains, legumes, vegetables and fruits, instead of white bread, white rice, pasta, sugary foods and potatoes. Do not add sugar to beverages. If required, Stevia might be a better alternative. The key is to have a balanced diet of both macro (Carbs, Proteins and fats) and micronutrients (vitamins and minerals). The requirements vary from person to person based on sex, health, age etc. Green leafy vegetables are rich in Vitamin B, whereas Vitamin C is found abundantly in citrus fruits. Green leafy vegetables, milk and dairy products and plant oils provide Vitamin A, D, E and K. Water is a source of essential minerals and 2-4 liters are recommended by WHO per day. Healthy body means to healthy mind.
I for Intermittent-fasting: It is amazing how cheap it is to stay fit. According to a study done in 2019 at the Okinawa Institute of Science and Technology, fasting increased levels of 44 different metabolites. These substances formed by our body’s metabolic processes help boost antioxidant levels in our body. Fasting kick-starts the process of autophagy which repairs our cells and our immune system, which is more important now than ever. I try to follow a 12-hour slot, dinner at 8 pm and breakfast at 8 am, and just have water, tea and coffee in between.
F for Flow: Flow is a mental state of intense focus, which we might also term as being ‘in the zone’. It is one of the most difficult mental state to achieve during lockdown. Working from home can be difficult, with added household chores that were once done by our helpers. Our brain is trained for separate home and office environment. Now both environments have collided leading to loss of focus. This can lead to stress. One of the key methods to get into the flow is to try and keep the two environment as separate as possible. The best way is to follow the routine of getting ready for work as in the pre-lockdown days, and find a separate space for your work where outside disturbance is minimum. Once office hours are over, return to you home environment and focus on your family.
E for Exercise: We are built to move and our traditional hunter-gatherer lifestyle kept us healthy. Our brains are hardwired to derive happiness, meaning, and a sense of belonging from physical activity. Recent studies show that regular exercise is good for our brains too. In fact it makes us more generous and cooperative. A brief 30 minutes of physical activity can lift our mood, reduce anxiety and make us positive. Exercise regime involves three types of movement: simple stretching, ones that involve strength and skill, and high-intensity interval training. Follow the one that suites.
"Reflecting on the positive aspects of ones life turns negative thoughts into positive ones."
G for Gratitude: Gratitude is one of the most powerful tools to get out of depression. Gratitude is a state of mind and can be irrespective of ones current situation. Reflecting on the positive aspects of ones life turns negative thoughts into positive ones. These are trying times for all of us, and is especially harsh to those in poverty. By contributing to the society in whatever means possible, and helping those in need can give us purpose and satisfaction. Maintaining a Gratitude Journal, by reflecting on the positive aspects of our life and write down five things we are thankful for, is known to help people get out of depression.
A for Aim: This is the right time to reflect at our life and find out our ultimate desires. Our desires are often guided by external world. It includes factors like fear of repercussions from others, guilt over hurting someone else, guilt over disappointing another and fear of being judged, criticized, or rejected. Find out things that matter to you and are not guided by the external world. It might be something tangible like traveling, or intangible like being more patient with your kid. This is true for professional life too. Write down the goals, break it down into smaller achievable entities, put a timeline, and periodically review your progress and develop goals for improvement. Having a vision for the future gives hope, reduces uncertainty and puts the chaos around us into perspective.
M for Mindfulness and Meditation: A 2011 research at Harvard revealed that students developed significantly denser concentrations of gray matter in their prefrontal cortex after an eight-week program in mindfulness training. Their brain changed in just few weeks leading to better focus, sensory processing, and planning abilities. Mindfulness also stimulates the parasympathetic nervous system (PNS), which makes us happy and relaxed. One of the easiest ways is to sit on your favorite chair where you are relaxed and comfortable. Try to focus on one thing: may be your breath, or the pressure exerted by the chair on your body, or your heart beat. Another way is to lie down, close your eyes and scan the body. It is important to be non-judgmental and open-hearted with yourself while doing this, and be compassionate toward your thoughts and feelings. The mind will wander, that is its nature. Be aware that it is wandering and then bring it back to focus. Simple practice of mindfulness for just 15min daily can have positive influence on our life.
E for Entertainment: Being stuck in you house for days, it is important to find ways to entertain oneself. Social media is one way to get entertained. The thing with Internet is that we often get stuck at its first letter ‘I’. To much focus on ‘I’ can lead to narcissism and depression. It is a good idea to fix a limited time for social media and limit exposure to negative news. Relationship is a key indicator of happiness. It is important to stay connected to friends and family through video calls and support each other. Hobbies like reading, drawing, writing, singing, dancing, etc is a very good way of staying away from the negativities. Playing games and watching movies together is also a great way of spending time together with you family.
S for Sleep: It is essential to have a good night’s sleep. It helps in maintaining the health of our brain. All of us have an internal clock called circadian rhythm. Breaking the rhythm leads to stress and leaves us feeling tired throughout the day. Lack of sleep releases hormone ghrelin, which increases hunger and lowers levels of leptin, which regulates metabolism. Improper metabolism can make us tired and even depressed. It is recommended to have at least 7 hours of sleep every day.
"Human species are as complicated as they are resilient."
Human species are as complicated as they are resilient. While there is no one-size-fits-all approach to help us, I am sure we will all find our own way through this pandemic. The strength of our species is that we adapt, no matter what the situation is. The post COVID world could be entirely different from the world we are used to. But that might not necessarily be a bad thing. Together we will definitely craft a better future for all.
Subhrashis Adhikari
Author: 5 Questions of the Inquisitive Apes
www.subhrashis.com
Also Check Out: 5 Questions of the Inquisitive Apes
Also Check Out: 5 Questions of the Inquisitive Apes
"Engaging and entertaining, this page-turner is remarkable in its narration and will give you a new perspective on various aspects of life. Wellresearched and heartfelt, the encouraging tone throughout the book tries to motivate towards a happier life." - Times of India
Link:
0 remarks:
Post a Comment
Leave a piece of you mind here...