Recommendations of the Department of Psychology of the National University of Uzbekistan on coping with stress and depression during the pandemic, quarantine
In the 21st century, as life accelerates, so do human relationships. As a result, the stress that accompanies us constantly threatens our health not only physically but also mentally. It is no secret that the cause of many diseases today is the nervous system. The link between various adverse experiences and the development of autoimmune diseases was demonstrated in a study conducted under the slogan Association of Stress-Related Disorders With Subsequent Autoimmune Disease.
Scientists from the University of Iceland in Stockholm and the Carolina Institute have been studying the health status and lifestyle of thousands of Swedes for 30 years. The following stress-related disorders have been officially confirmed in approximately 100,000 of them:
• Acute stress reactions;
• Psychological shock of various origins;
• Violation of adaptation;
• Posttraumatic mental disorders.
Compared to a group of people who have not experienced severe stress in the last 30 years, the results turned out to be quite unpleasant. Autoimmune diseases have been found to be highly developed in 30-40% of cases in people experiencing intense and prolonged acute stress.
In addition to the above, it can be said that the pandemic that is spreading around the world today, prolonged quarantine, changes in work and study regimes, unusual lifestyle, financial hardship due to loss of job or source of income, fear of unknown disease cause stress and depression in people It is constantly covered by the media. Some may be happy to be at home at first, but over time, their daily routine, breakups from friends, and other forced restrictions increase their stress. This poses a serious risk to the immune system, which is important for protection against coronavirus, as doctors and psychologists now point out. So what do we know about the stress that so much is being talked about in the media today? Stress In English, “stress” means pressure, tension, tension. It is a state of extreme excitement, nervousness, a special neurohormonal reaction that develops in the body in response to various influences, which occurs as a result of strong impressions in humans. Stresses can be not only dangerous, but also beneficial for the body, which activates the body‘s capabilities, increases its resistance to adverse effects.
Harmful stresses reduce the body‘s resilience, complicating the course of many diseases. Chronic stress can lead to dangerous diseases. First of all, prolonged stress kills immunity. The researchers note that 9 out of 10 patients who seek medical attention have a clear sense of stress-related illness. If a person is nervous, panic attacks, blood pressure rises, heart rate increases, fluid accumulation in the body is observed.
At the same time, the amount of sugar in the blood increases and blood is transfused. Many people, especially office workers, complain of constant headaches and are accustomed to suppressing these pains with medications. This only eliminates the symptoms, not the problem!
The following symptoms indicate that a person is stressed:
- the relentless search for new information about COVID-19 leads to difficulties in concentrating on other topics;
- impaired ability to concentrate or make any decisions;
- feeling nervous, angry, or anxious;
- eating or sleep disorders.
Of course, people who show these signs by reading the above can become even more depressed. It’s important to remember that millions of people today feel just like you, and that makes them feel stronger instead. There are many different ways and means to get rid of stress in the media, and in this article we found it necessary to cite some meditative exercises aimed at relieving stress.
Meditative breathing (Breathing technique)
Purpose: complete relaxation, harmonization of the respiratory process, internal stability.
Completion time: 3-5 minutes
Procedure: Sit comfortably, focus on breathing. Relax your body. Do not change the natural way of breathing, but control it. Tell yourself, "I can feel my breathing ... I can feel my breathing."
Note: Although simple, this exercise is very effective. You just have to be more discriminating with the help you render toward other people.
Objective: To develop short-term energy capacity and the ability to use it properly.
Completion time: 3 minutes
Procedure: Imagine a bright night sky. Choose the brightest star for yourself. Now ... swallow it ..., it has cracked you inside and filled your whole body with positive energy. Energy penetrates all the cells of the body, killing the diseased cells and prompting you to do something, correct or change something. Be bolder.
Note: One of the most effective exercises used in meditation.
Yoga exercises are also very helpful to prevent stress. Physical activity really relaxes the nervous system and has a positive effect on immune activity. More walks in the fresh air, hobbies such as reading a book, playing tennis, playing chess, caring for flowers or pets, weaving, working in the garden, and so on, are more beneficial than sedative pills. It is also important not to forget about music therapy - pleasant music gives our mood a miraculous uplift.