 Good afternoon everyone as we are going to discuss today's session is about recognizing stress coping strategies and psycho social care apart from this we are also an expert on physical relaxation techniques as well as importance of diet and modifiable factors for us avoiding stress in a covid there is a corona virus this is 90 we have outlined our webinar in following format see the objective of this webinar then there will be a brief introduction of covid illness and its then how we define stress what are the positive and negative stress or your stress or distress then problems psychological or psychotic problems or physical problems associated with covid related stress how to take a psychosocial care of children in social isolation or in quarantine or for elderly then there are certain special circumstances as well as we will learn different coping strategies and lastly we will conclude the session since corona pandemic begins everyone knows everyone is worried about their future about their health and there are also other factors so it's most important to recognize the illness more knowledge you have less fearful you will be and also simultaneously the covid related stress it could be in a different format like physical health related stress or the psychological illness or worsening of the existing illness or any financial issues or other business related issues we have to diagnose it at a personal and organizational level also we have to identify the stressors and also we have to identify specific health problem and what kind of management is required for that so basically we will emphasize in this webinar on reducing negative stress and its effect how to increase positive approach towards stress what should we practice discuss and how we should solve this problem and also the practical techniques which is ready to apply whatever information we are getting through different resources like television social media newspaper family and friends and other sources the most common emotion faced by all is fear insecurity it makes us anxious panicky and can even possibly make us to excessive thing say or do things what we might not consider appropriate under normal circumstances this is a simple slide showing the different kind of persons symptoms of covid covid, cup, shortness of breath, chills, fever, sore throat and headache you will also see another slide reflecting differences between covid 19, cold and common flu so the most important factor is that fever may be common in covid as well as flu fatigue is there, cup usually dry but the most important factor is shortness of breath so you need not to worry if there is no shortness of breath whatever you have been suffering is more likely either it could be a common cold or a normal flu which is easily treatable so you should have appropriate knowledge about the symptomatology of illness and how it spreads if i ask you to write a one sentence definition of stress before pandemic everyone might have a replied it differently like someone might have a financial stress in their house, someone might have a job related, someone might have to take care of their children, someone might have to take care of their job, someone might have to take care of their family but since it's a era of pandemic everyone is more fearful about health related issues and the possibility of getting infected it's basically a non-specific response to a demand a product of change or any situation good or bad it's not only necessary that the bad situation will cause a stress but even a good situation which required readjustment will have a equal impact on your psychological status simply stress is a physical or a psychological state of arousal due to external or internal stimuli which are individual pursues as a challenging or there is a possibility of exhaustion of resources and ability it's a study conducted by American Psychiatric Association and Indian Psychiatric Society the stress in population poor result shows one third reports experiencing extreme stress and one fifth have a high level of negative stress but it's only around 10 to 15 days for a month so how we are going to recognize the stress there is a concept of good stress and bad stress that is use stress and distress what is use stress it's positive stress which motivates individual focuses energy which enables concentration increase of individuals performance and energize you into emotion so use stress is basically positive stress and distress of course it's negative stress which often resulted in the anxiety or often resulted in physical problems or mental problem which is characterized by loss of motivation which reduces effectiveness and it's a it does have an impact on our physical and mental health also behavioral problems will be there then what physiological and psychological responses does one have to stress there are different kind of physical symptoms or psychological or mental science physical symptoms in form of palpitations perspiration fast and shallow breathing excessive worry initial insomnia in a longer duration or other psychological symptoms like low mood loss of interest decreased concentration job related it will result in absenteeism it will result in less productivity behavioral science like extreme anger frustration increase in implicit impulsivity also it will cause migraine headache or backache or a worsening of pre-existing illness if someone is already suffering from any psychological illness or physical illness like diabetes hypertension to which there is a possibility of worsening of a pre-existing illness there are two kinds of stress short term and long term short term specifically is limited to a particular duration or a short span of time for example someone got stuck in a traffic jam then for a time being he will have a restlessness uneasiness impulsivity long term stress is often a condition in which we experience a continual barrage of undersold stimuli for example someone is suffering from cancer or terminal illness will have a long term stress which will have a different impact then the stages of stress is also considered as a appraisal stage or coping stage appraisal is a first opportunity it depends on our previous experience experiences and personality and how we are going to react it how we are coping stage will determine our response whether it is going to be positive or negative so in brief we have to learn that the optimal stress is required for optimal performance the mild to moderate form of stress is always necessary which will help you to motivate to increase your productivity if the stress level is very very low then you will feel dizzy or your alertness will be decreased and if it's high then you will suffer from anxiety or a disorganized thinking which will also again have a significant impact on your physical and psychological status and which will disturb your socio occupational functioning we have to focus on facts reject rumors and theories as I have already told knowledge is power more you know less fearful you feel just a couple of people who don't know about the disease think that normal cold winter work is also like corona and they panic and feel insecure so it's always better to have a proper knowledge about illness its outcome and its treatment modalities then simultaneously you have to be make sure to access and believe only muscle reliable sources nowadays what's up Facebook you have to be have a show off you have to be make sure the excess and believe only muscle reliable sources do not follow sensational news like right now or I daily in the patients I add who are the sensational news safety I'm disturbed over there do not spread or share any unverified news Jesse I'm a reverse message up if you are not sure it's verified or about its surety then you should not share it with others stick to the known advice hand hygiene and physical distance these are the most important which will limit the infection of coronavirus and you have to also understand it's entirely different from common cold common cold is a routine common few is not required any major intervention even if someone get infected with corona the mild symptom does not require any treatment moderate level of symptoms will only require symptomatic treatment like analysis antibiotics and painkillers hospitalization is necessary only in case of severe symptomatology like breathing difficulties but you are nowadays you can easily see most of the patient are recovering from it what is the advantage of stress management better physical and mental health stronger immune system well controlled pre-existing illness good decision making better emotional bonding less absenteeism and compensation loss improved performance and attitude same we do have disadvantage of poor stress management it's equally in opposite direction we'll have a disturbed body system weakened immune system poor decision making impaired logical thinking worsening of pre-existing physical or mental illness poor performance disturbed relationship then how we should approach positively to present a social isolation or someone is current time keep yourself busy have a regular schedule don't think it's holidays you should have a regular schedule then always you have to maintain physical distancing but social togetherness distract yourself from negative emotions and focus on positive listening to music reading watching movies rediscover and enjoy your hobbies be physically active keeping fit and feeling fit eat well learn new skill new language develop new hobbies spend time with children and caring adults then if there is any emotional issue how you are going to handle it if it's anxiety you should practice low breathing you should be able to divert your thoughts you should keep yourself calm and serene whenever you feel impulsive angry or irritated you should learn the art to distract yourself or calm your your mind if you are feeling low lonely or sad it's also common feeling you can start interacting with others or you can start listening the music if you are feeling afraid excessively then you can ask you question to yourself what is under my control am i unnecessarily worrying about it past experiences might be possible in the past you have also hospitalized for any serious illness and got recovered how i have managed and things i can do to help myself and be positive like physical distancing and social togetherness regular exercise if the feeling wasn't a person may feel helpless hopeless and feel that life is not worth living deflected as below you have to be very conscious because it's the beginning of severe depressive illness if there is a change in sleep patterns difficulty in sleeping and concentrating bursting of health problems or increased use of alcohol tobacco or drugs in that case you have to consult a psychiatrist or any physician nearby or you can also call on a helpline provided by government persons with medical illness there is always possibility because of stress worsening of previous physical and mental health condition so in social isolation there tends to be more feel withdrawn moody or irritable you have to take special care for that they may not see get easy access to medicines or counseling you have you have to provide easy access for them to medicine as well as consultants help and support is vital from their families as well as caregivers they should have a helpline numbers and nearby hospital contact details regular medication daily routine and keeping themselves engaged will help them good health status is often helpful for you to win the battle more easily In migrants as nowadays we have been dealing with this issue this should be you should be treated everyone with dignity respect empathy and compensation you should recognize their specific and varied need for each person and family you can help them out with knowledge and other supportive measure reassure them that situation is transient and not going to last long you have to emphasize on importance of staying in a past present location if they are infected you have to reassure that the condition is curable and most of the persons recover inform them about the support system extended by central government state government NGOs and health systems taking care of mental health of children's you should provide them assurance whenever needed manage your child anxiety engage them in indoor activities in a whatever possible manner keep them in contact with their friends give them clear information make routine of learning at home taking care of elderly this is the most common susceptible population to covid 19 they also have a regular exercise they also have a regular routine they should spend their time on the christmas activities they should daily do some exercise they should get involved in daily activities connected to their loved one cut down on listening to new social media and the small arithmetic brand stimulating games will help them to keep themselves busy after recovery if someone diagnosed with corona positive and he has been treated and recovered successfully he will have a little bit stress and anxiety going back to the community he might have a fear about that his loved one there is a possibility of getting infected also he have to face the social isolation by community which is very stressful and disappointing filling of guilt maybe there as he is unable to track or trace the contact and also not able to walk or care for others there is a high possibility of psychiatric illnesses like depression helplessness or frustration use the way mentioned earlier to deal with these feelings share your positive story that the one can recover from covid coping with stress it's basically a ADC phenomena we have to be aware we have to balance our life and we have to control our stress factors and it depends on how what type of social support to give you to the other people and what type of social support do other people give to you coping with stress there are different ways you can have biofeedback session which is a progressive psychological relaxation technique then meditation or relaxation a deeply relaxed state reduce psychological as well as physiological tension regular physical exercises social support you can ask for help or assistance from other peoples from society help or assistance from others you can have a appraisal support you can have a tangential support in form of food financial assistance or goods you can have a information supports regarding illness its knowledge treatment protocols emotional supports from your family members or relatives or friend so basically we have to maintain a fix and firm schedule whether it's work workplace you should have always have a routine schedule regular exercise activities you should start managing your time as well as energy levels you should have access to nearby hospitals consultants in case of emergency you should be demand connected with your friends the knowledge or information about the illness you should share through or share or learn through proper resources and of course the whatever possible manner you should support your colleagues friends there are different stage buster my colleagues are going to talk about exercise as well as nutrition but these are the seven factors which is most responsible for relaxation that is a balanced nutrition which is one of the most important factor mental health care whenever required supportive relationship the quality of sleep physical activity and mindfulness practices this is the similar slide reflecting relaxation techniques and importance of time management bio feedback meditation exercise and diet which has been have a important in a stress reduction thank you hello everyone i'm dr. Dharam Pandey from Manipal Hospital my i'll try to convey to you people that you think that you have never heard about the treatment of stress obviously you have never heard about the treatment of stress but yes definitely you must have heard about the management of stress that is what i want to tell you that the treatment of stress is not managed we have to learn the art of dealing with stress we can't control everything what is happening like the present situation like corona and um we have uh we have a little response to it how do we respond to it how do we take up and this is uh how we are going to response to it and by the stress up the most common cause being stressful you have so So I want to say this here, avoid all or nothing thinking, either everything or nothing, we should not think like this. In life there is nothing like pure black and white, there are a lot of colors in life and you have to enjoy that. We have to look the ability, we have to learn to manage how effectively we can manage our stress, how we can deal with that. Like Dr. Sam has said, good stress, bad stress, stress is also important in our life. Stress should be there in our life. If stress is there, we will feel motivated. If it is in the positive side, so our performance is big, we are motivated. Dr. Sam has already explained it very well. When it becomes bad, it becomes distressed out of that. So I always say to that, don't be distressed with stress, de-stress this stress. We have to be de-stressed with stress, we have to get out of it. When it starts getting symptomatic, when it starts giving us problems like anxiety, physical manifestation, physical problems, we start getting depressed. When symptoms like this come, we definitely need to de-stress. Fortunately, we have a lot of ways to de-stress ourselves. We have to learn to improve the ability to manage stress around us. We have to learn how to manage our stress-free scenario and we have a lot of resources available to de-stress ourselves. The first thing that Dr. Sam has said is that you need to have export help. So there is no need to do this. You seek export help from your mental health professionals, physicians, whoever is available. You talk to them and do the process, learn how to cope with your stressful life. There are some other techniques that come in self-help, which you can help yourself to get out of stress. Like Dr. Sam has just said, physical activity is very important for physical exercise. Physical exercise is proven, there are a lot of researches that tell us that some of these stress-inducing hormones are reducing our body. For example, the level of cortiforn is reduced and we have a happy hormone in our body. The sense of well-being and happiness that is provided to us increases our body's release. If we exercise, we become our sleep pattern gets better if we do regular physical activity. So the next question is how to exercise? People often get confused about how to exercise, the gym is closed at this time. They can't go to the gym, they can't exercise in the gym. So here you have to understand one thing. Exercise is like the large muscles, the muscles of food. The abdominal muscles of our back. You can see something in this exercise. Just to sit to stand. Just simple push-up. You have to stand on one leg for a while, count for 10 seconds after that. 10 times, small chair, sit to stand. You have to put a step or a small stool on it to stand on it. You can see it on the screen. You have to involve your large group of muscles. And you have to strengthen them. This is what the physical activity is. And physically active, you don't have to exercise for 15 minutes a day. You have to become so active throughout the day. Doctor has told you that lock-down or social distancing doesn't mean you are off. Do your regular routine work. Make a schedule every day. If you are working from home, start your work at 9 in the morning. Make a team. And be active in that routine. And keep going. Now you are not going to work at this time. Suppose that your time is running out. You just get up from the distance and you have your office. So your physical activity level is also reduced. So try to become so active all day. You don't have to stand on your feet for a while. So it is very important to be physical active. Relaxation practice. If you are feeling anxiety, you have to do something called progressive muscle relaxation. You don't have to do anything to relax. You can sit in any comfortable position. You can lie down. And you have to type your progressively muscles. You have to do this. First, type your shoulders in such a way that you feel that those muscles are being contracted. After contracting the shoulder, relax it. Then do the back muscles. Then do the thigh muscles. Then do knee-care-round muscles. Then do the hip muscles. And feel as if all your feelings and fatigue are coming out of your feet. So gradually and repeatedly do this. Relax one large muscle. When you contract any muscle, it goes to the face of relaxation. When you leave it, your contraction is relaxed. So when you contract it, it will be relaxed. This is a phenomenon on a normal physiologist. This will happen. So you big muscles have any large group. Shoulder, hip trunk, then the hip muscles, then the thigh muscles, then the hip muscles. And repeat this cycle for 10-15 minutes. Until then, feel that. Yes, you are feeling relaxed. The second mechanism can be focus breathing. Everyone has said that breathing is very important. If we do focus breathing, then the waves in the mechanism of our brains go to the stage. If you are in anxiety, then if you practice focus breathing, then you will definitely feel calm. Obviously, in meditation and other techniques, breathing is very important. So if you do meditation, that's very good. You are explored in that way. If you are a beginner, then in a very simple way, you have to learn breathing. You have to breathe with your nose. And count. One, two, three, four. And while leaving breathing, you have to count again today. That is to start from eight to zero. That is to say, you inhale and let go of the breath. Exhaling. So exhalation should always be slow and longer from your inhalation. Which induces the relaxation of your brain. And with that, focus on your breathing. That you are breathing and letting go of the breath. Just focus on that and call it focus healing. And with that, you have to feel this with the breath. Whenever you are breathing, so you are feeling a fresh, taking a fresh energy, fresh air in your lungs. And it is going throughout your body. It is giving a good nutrition, good oxygenation to all the tissue around in your body. And when you are letting go of the breath, you have to focus on it. All the negative energy from your anxiety, your stress is coming out. So this is how you can practice focused breathing techniques. You will have a lot of people listening to music. A lot of people listen to religious music. So it's okay. You can listen to whatever music you like. It's better for you to listen to it with your headphones on. Put headphones on. If you say musical tuning, then try to sing with it. Whatever music you like. With that, no matter how bad singer you are. There is no need to listen to what people say. You don't sing well, nothing. Put headphones on. And with your favorite music, yourself sing with it. And with that, your brain's rhythms will be neutralized. And your anxiety and stress will relieve you. You will like it. Another very important thing is sleep. At this time, we are sitting at home in a comic scenario like this. Sometimes we are sleeping, sometimes we are struggling, sometimes we are sleeping. All the routine of sleep cycle is disturbed. So don't do that. Try to maintain your sleep cycle. Everyone on this earth needs sleep. With good sleep, you have a lot of these enzymes in your body. Nutritions or hormonal balance, they get balanced. And this is very necessary. Our body needs sleep. And in that way, body gets time to revive. Revive it. Energy revives it. This is why sleep is very important. An adequate sleep. And it is not adequate time. It is adequate means here, sound sleep. When you wake up from your sleep, you have to freshen up. It is not duration. It is quality of sleep you have to improve. After that, the most important thing is healthy diet. And we have diet cakes. We will tell you about nutrition and diet. What kind of diet you should be. And you will tell from the way of export. What kind of diet should be related to stress in these scenarios. So that you can manage the stress perfectly. So hope that you understood the thing. You can manage the stress. You can do it. You can manage. And we have to learn the ability to deal with it. And with having a good technique, being physically active. Have a good exercise routine. Healthy diet. Good sleep pattern. Or self techniques. You can manage your stress with them. And never hesitate to have a sick. Seeking an export help. Whenever you need. Because if you are able to establish a bad side of stress. You will not be able to do it. With this, a lot of physical manifestations start coming. Your physical diseases also start coming. So it is better to take care of the stress. If it is going in that direction. It is never give. It is never hesitate to seek an export advice. Whether it is in a mental health professional. Whether it is a physical export. Whether it is a diet health export. Anyone seek help always on time. Right. And de-stress your stress. Not be distressed with this stress. But thank you so much for having attention here. And I will call my ex-colleague. Very good afternoon everyone. As a doctor already discussed about. The understanding of the stress management. And during this situation. And now I'm going to how to. How we can manage the stress with the physical activity. And how we can discuss with ourselves. With the understanding of the situation. So now I'm going to discuss about the understanding. Of nutrition during pandemic. So what is the stress stress is the body reaction to change. That require an adjustment or response. The body reacts to these changes with physical. Mental and emotional responses. So what is the effect of the stress. The when the level of the cortisol increase in the body. The cortisol is the stress hormone. So the effect of the excess cortisol to the body. As you can see in the picture. That is hunger arthritis decrease immune system. Decrease metabolism depression hypertension. Chronic fatigue sleep deprivation. Migraines and acid reflux. Acid reflux disease. So what is the behavioral effect of the stress. The effect of the stress on our mind. That is mood swings feelings tear feeling. Careful loss of concentration and focus anxious. Or overthinking effect of stress on body. That is muscle muscle tension. Or nausea increase heart rate and. Distance sleep. So there is a relationship between stress and diet. So there are two type of eating. When we feel the standard stress we want to eat more. Or we want to eat and we don't want to eat. So there is a two type. There is a winch eating and starving. So winch eating. Mostly we winch eating. We want to eat more. There is no control on stress. We want to eat in between every two hours. And our choice. Food of choice changes. We want to eat fried food. We want to eat calorie rich food. So winch eating. If we continue for long term. So that gives us a weight. Because of that our weight goes on. So next one is the starving. Starving is like we don't want to eat at all. And because of that we get hungry. After some time we get hungry. And we don't want to eat anything. But as a result of this. It becomes a disease. That is an arrhythmia nervosa. So it is an important nutrient for stress reduction. The vitamin C. Consuming food rich in vitamin C. That is citrus fruit like oranges, lemon. Other citrus fruits. That it can reduce the stress. And boost the stress. And it can reduce the stress. And boost the immune system. Increase of vitamin C. Can help lower the level of the cortisol. A stress hormone. And the blood pressure. Blood pressure during high anxiety situation. So next one is complex carbohydrate. The sources of complex carbohydrate. You can see in the picture. That is whole grain fruits. Vegetables. Can induce the brain to increase serotonin production. And stabilizing blood pressure. As a way to reduce stress. So we need to add complex. More of the complex carbohydrate. Sources in our daily diet routine. So magnesium. Magnesium plays very important role in our. Stress reducing. So magnesium is essential for headache and. Fatty and that also improve the sleep quality. The richest source of magnesium is. Sweet potato eggs. Dry nuts seeds. Broccoli etc. So omega 3 fatty acids also. It's a healthy diet. Fatty acids also. It's a very important place. Very important role to reduce the stress. Like the resources of omega 3 fatty acids. Is. Fatty fish. Dry fruits like almond. Walnut pistachio. Flaxseed etc. So when we feel under stress. We want to eat more gallery rich food. Like sweet thing and fried. In that situation we need to go. There is a very good option. That is dark chocolate. It helps to release happy hormone. That is and endorphin. That reduce anxiety. Muscle stress and mood swings. However it is like. Amomile T. Valerian T. Are commonly used for calming effect. And reduce the stress related insomnia. Insight or anger. And there is another T. That is barley tea. That is also plays an important role. In relaxing the body. And leave the stress in thought to deprive. From its contribution of crypto fan. Crypto fan is an amino acid that is in. Necessary for sleep and synthesizing. Serotonin. Serotonin is a neurotransmitter. That is essential in the regulation of sleep. Sleep and mode. So what I think is very important to reduce the stress. So there is another. Herbs in our kitchen. That is very commonly we are using. And we are using. That is a mint. Mint is commonly used to relieve the stress. And use kindness. Peppermint oil is a lack session. Promoting property. On the gastrointestinal tissues. And it's analgesic and. Anesthetic effect. So apart from these. Nutrients that helps to reduce the stress. I want to discuss about the very handy tips. That. That is very important to release the stress. And. We can avoid the eating. Unnecessary eating. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. So. Maybe I may not. Mm. If it's a little. Mine. If. vegetables in your diet, salads, raw foods, vegetables and whole grain in your diet and have plenty of fluid in your diet. That is very important for a healthy lifestyle. So, eat healthy and live healthy. Thank you.