Lessen stress with music and art
I was answering my Class X board exams when the lockdown was declared. I still have a couple of papers left but I find myself either binge-watching Netflix or gaming all day. We don’t yet know when the board exams will end or when the lockdown will be lifted. This uncertainty is driving me crazy.
Name withheld
When we are faced with uncertain times, it is easy to allow anxiety about the future to impact our present. But as each of us knows, in any given situation, there are some things we can control and some we cannot. It is stressful and anxiety-provoking to think about things we cannot control, so let’s focus on things that we can.
Our time: Now that schools and colleges are closed, it is easy to fall into the trap of binge-watching Netflix, YouTube or be online for gaming. But remember that once schools reopen, exams will not be far behind. The brain is like any other muscle and, if not used, it will lose its sharpness and strength. Keeping your mind constructively engaged will also keep negative thoughts at bay. If you are tired of reading the same old textbooks, take self-paced courses on Coursera (www.coursera. org) and other online platforms (like www.edx.org). Not only are these courses free, they are also offered by the best universities in the world. Register for a course related to your curriculum or for one that takes your fancy. Learning something new will give you a sense of achievement.
This is a good time to catch up on basic “fundas” and concepts you did not grasp earlier. Request friends who have aced that subject to help you online or on Skype. Improving language skills can boost brain power and improve memory. If you have always wanted to learn a foreign language or brush up on one you know, now is the time. Learning 10 new words every day can be a great way of sharpening your mind.
Music, dance and art can help manage stress and also boost creativity. YouTube is full of short tutorials on painting, dance and learning to play musical instruments.
Or read a book you like.
Our emotions: We need to limit the time we spend on news and social media to reduce the negative thinking induced by this information. In uncertain times, it is easy to let negative thinking and fear lead the way and, as you already know, the web of worry is counter productive. Whenever you feel anxious, keep your hand on your lower abdomen and take five deep breaths.
Our community: It is no longer important to look out just for ourselves. We also need to look out for others who surround us — the health of family members, the newspaper delivery person, taxi drivers and security officers can impact us. So practise good hygiene and teach others to do so too.
Manage anxiety
I am in the final year of graduation. With the economy headed downhill, I’m worried whether I’ll ever get a job. This is giving me anxiety attacks.
Name withheld
It is normal to feel stressed and anxious in uncertain times. Here is a technique you can attempt if you feel that anxiety is getting the better of you.
- Put your hand on your abdomen and take deep breaths. Feel it inflate as you inhale and deflate as you exhale. Focus on your breathing till you are feeling a little calm. Then do the following:
- Look around the room and list five things you can see
- Identify four things you can feel, such as a breeze, the temperature, the chair you are sitting on
- Identify any three things you can hear — a horn, a dog barking, the whirr of the fan. I encourage students to centre themselves with the sound of the fan or AC as it is very often rhythmic
- List any two things you can now smell
- What can you taste on your tongue? Do you remember the last thing that you ate? Can you taste it? If possible taste any one thing around you, keeping hygiene in mind.
Basically, this exercise helps use all five senses to calm you down.