Covid suddenly has us dealing with revenue loss, layoffs, social isolation and the fear of infection. With uncertain examination schedules, unavailability of friends and absence of sports and physical activity, even children are not spared from their worries.

There are many indicators of anxiety such as disturbed sleep, bouts of rage and lethargy. A natural response to managing anxiety (and plain boredom) is to reward oneself with snacks and heavy meals. This reward, if not done right, provides temporary relief and is of little value as the core issue remains unaddressed. In fact, resorting frequently to such stress compensators is actually detrimental to the situation and our health.

Stress or anxiety can be categorised under the “what-ifs” and the “what-is”. The “what-ifs” are largely imaginary possibilities such as the nagging fear of infection. The “what-is” is a real scenario such as an actual job loss. We can take several measures to manage stress and turn the tide in our favour.

Mindful meditation: It’s free, it’s easy, it’s simple and it only takes a few minutes of your time. For the newbie, sit in a comfortable position in a quiet part of your home. A chair will do. Set an alarm for 5 minutes on your mobile phone. Close your eyes and focus on your breathing. It is normal for your mind to get distracted. When it does, gently nudge it back to your breathing. Focus on individual body parts starting from your toe and working up to your head. Gently inquire about their well-being, one at a time. With practice you will find that you can focus your attention for longer periods of time.

Mindful meditation is a great tool to deal with the “what-ifs” as it teaches your mind to focus on the “now”.

Exercise: Medical research has emphasised that exercise is one of the best tools to strengthen our immunity. But, it is also a great stress buster. Gaining strength and endurance is a huge confidence builder. So is losing weight and looking better!!

Completing your very first workout session will give you a sense of achievement. After four weeks of sustained exercise, productive changes in hormones and neuromuscular adaptations will result in stable and positive moods. Thereafter, following the programme will continue to yield visible improvements to your health and wellness.

Since gyms are closed online exercise programmes are recommended. Bear in mind that the one hour you spend exercising is the one hour you stop worrying about other things!

Food: Exploring and experimenting with your culinary skills help reduce stress, but, only if done right. Exploiting the skill to reward oneself or to while away time may lead to overeating and obesity. When cooking it’s necessary to be extremely mindful, make healthy choices, plan balanced meals and discover nutritious snacking options.

Seek help: Uttara Ray, consultant psychologist at AMRI Salt Lake and Kothari Hospital, says seeking professional help for stress management should not be viewed as taboo. Losing a job or receiving a pay-cut does not diminish one’s value. It is just a circumstantial effect which is temporary in nature. Reduced work hours may, for example, provide an opportunity to explore one’s talents or even up-skill. The trick is to find the right opportunity in the face of adversity. Psychiatric help is only a phone call away.

Always consult a professional before starting on a workout.

The writer is a coach and the founder of Mike’s Martial Arts, a Calcutta-based martial arts and fitness studio. Contact: mayukhpb@yahoo.co.in