Improve your immunity to respiratory infections and your chances against Covid-19.
Minimise stress (which makes asthma and respiratory infections more susceptible) by doing the following:
- Reassure kids they are safe – read Talking Covid-19 with kids
- Limit your news exposure and avoid information overload; don’t check social media every hour
- Take deep breaths, stretch, practice mindfulness or meditate
- Avoid alcohol, stimulant and drugs
- Make time to unwind, focus on hobbies and activities you enjoy
- Find laughter and spread positivity to others; giving can provide joy and fulfillment
- Connect with others – call family and friends and chat about your concerns and feelings; this can be a lonely time and social isolation affects physical health
- Identify support groups on Facebook and networks that you can participate in
- Write down all the stressors and come up with a plan how to manage them before they arise
- Focus only on factors that you can control and accept externalities that you can’t influence
- Get help from professionals to deal with financial stress, work stress or redundancies, life transitions
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Exercise each day and set daily goals that you can achieve (provides a sense of purpose, accomplishment and control)
And, maximise rest:
- Take breaks during the day, make the most of time at home with family
- Take walks and get fresh air (but maintain social distancing)
- Get plenty of sleep, at least 7-8 hours a day (those who regularly slept less than six hours a night are 4.2 times more likely to catch the common cold)
- Enjoy quiet time – reading a book, listening to music, taking a bath, prayer, gardening, walking your dog
- Keep a daily routine, even if quarantined at home
- Minimise screen time and eye strain
- If home-schooling, preserve self-care and find some time for yourself
- Practise tai chi (improves underlying lung disease) or yoga (improves lung capacity and reduces inhaler dependence in lung disease)
Call Osana on 13WELL to book in a session with one of our clinical psychologists, or look out for our online meditation and stress management series launching in April.
References:
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https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
- https://www.lung.org/lung-health-and-diseases/lung-disease-lookup/asthma/living-with-asthma/managing-asthma/manage-stress.html
- https://www.nytimes.com/2020/03/10/well/live/can-i-boost-my-immune-system.html
- https://academic.oup.com/milmed/article/183/11-12/e699/4994227
- https://www.medicalnewstoday.com/articles/321427
- https://www.researchgate.net/publication/331488178_Benefits_of_Yoga_in_Respiratory_Diseases
- https://www.researchgate.net/publication/311593341_Effect_of_Yoga_on_Respiratory_Diseases_-_A_Review