Health Articles

Knowledge

Stress Management during the Covid-19 Pandemic

Stress Management during the Covid-19 Pandemic


Dr. Dujrudee Apiwong


The Covid-19 pandemic has had a major effect on our lives. Many of us, both adults and children, are facing challenges that can be stressful and overwhelming. Learning to cope with stress in a healthy way will allow you, the people you care about, and those around you become more resilient.


Picture0021.webp

Contents



How covid-19 affects the mental health


We may be aware of the infectiousness, morbidity and mortality of Covid-19, but it is also known to have significant negative mental impact on those involved directly or indirectly.


For patients diagnosed with Covid-19, these are some of the emotional stress they may face:


  • Guilt after testing positive as well as anxiety about spreading the illness to others
  • Stress after being isolated.
  • Anxiety and worry due to uncertainty about treatment and complications from infection.

Impact of COVID-19 on Public Mental Health


People may also be stressed despite not being infected by Covid-19 due to several reasons:


  • From the news to social media, a lot of information is circulating about the coronavirus. Some is true, but much of it may be misinformed or only partly correct, especially as information rapidly changes. The inability to understand and misinformation can lead to stress and anxiety.
  • Income insecurity and fear of losing jobs.
  • Social isolation whether from quarantine or city lockdown.
  • Stress of working from home due to difficulty setting boundaries between work and family

Picture116565.webp
  • Exhaustion from ineffective telecommunication
  • Stress from parenting during school closure and remote online learning for children.

>Back to contents


Introduction to stress


What is stress?


Stress is our physiological and psychological response towards change in our life, whether it is just daily change or impactful, unexpected change.


Picture115156.png

Moderate doses of stress are beneficial to health. Humans have a flight-or-fight response, which is an inborn physiological reaction that occurs when they perceive threat. Stress improves your cognitive function, helping you to fight obstacles, including the Covid-19 pandemic difficulties.



>Back to contents



3 Impacts of stress


  1. Physical impact:
  • Hypertension
  • Increases stomach acidity levels
  • Lowers immune response
  • Exacerbation of chronic disease

2. Psychological impact

  • Poor mood, possibly leading to depression
  • Poor concentration
  • Mood instability
  • Decreased cognitive function

3. Behavioral impact

  • Drug abuse
  • Gambling addiction
  • Binge eating

>Back to contents


Depression


Depression is another significant negative effect resulting from the Covid-19 pandemic. Here are some symptoms of depression:


Picture890441.png
  • Sadness or depressed mood most of the day or almost every day for at least 2 weeks
  • Loss of enjoyment in things that were once pleasurable for at least 2 weeks
  • Concentration problems.
  • Strong feelings of worthlessness or guilt.
  • Having suicidal thoughts or thoughts of harming yourself
  • Disturbed sleep – for example, finding it difficult to fall asleep at night or waking up very early in the morning
  • Changes in appetite or weight (usually decreased, but sometimes increased)

Picture1asfa.png

See a psychiatrist if you experience symptoms of depression for most of the day, every day, for more than 2 weeks. Moreover, during times of extreme stress, people may have thoughts of suicide. Suicide is preventable and our psychiatrists at mind center are always available for help.


>Back to contents


Strategies to manage stress


Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on. Below are fundamental steps to manage stress.


  1. Building emotional awareness
  2. Identify the sources of stress
  3. Avoid unnecessary stress
  4. Alter the situation and adapt to the stressors
  5. Accept the things you can’t change
  6. Relax and recharge. Listed below are some examples of simple relaxation techniques.

Picture1ag.png
  • Exercise stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and promote relaxation. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or “runner’s high,” that some people report after long runs.
  • Music can have a profound effect on both the emotions and the body. Slower tempo music can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
  • ASMR (autonomous sensory meridian response) is a novel technique to relieve stress. It is a perceptual sensory phenomenon, likened to meditation, which encompasses a pleasant and calming “tingling” sensation localized to the scalp and neck in those able to experience it. These sensations are triggered by specific auditory and visual stimuli such as whispering or personal attention. People looking to experience ASMR may turn to video streaming sites. These videos are generally watched by users in a quiet environment to achieve the relaxing effect of ASMR.
  • Better sleep habits can help. This includes: exercise regularly, get out in the sunlight, drink less alcohol and caffeine close to bedtime, set a sleep schedule, and reduce the use of electronics devices at least 60 minutes before bed.
  • Spend time with a friend or family member who will listen to you. It is a natural way to calm you and lower your stress. When you connect with people in person, your body releases a hormone that stops your fight-or-flight response, allowing you to relax
  • Relaxation exercises such as yoga, meditation and deep breathing may help as well

>Back to contents


Sustainable stress management techniques during covid-19 pandemics


Learning to cope with stress in a healthy way will make you, the people you care about, and those around you become more resilient. After all, we need to adapt to “the New Normal” life post Covid-19.


  • Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed, but hearing about the pandemic constantly can be upsetting. Consider limiting your news uptake to just a couple times a day.
  • Set aside some time to unwind. Try to do some other activities you enjoy. Having more time at home can be an excellent opportunity to work on different types of hobbies. Picking up new or old hobbies can bring joy and enrich our lives.
  • Stay optimistic. Try to focus more on the little things from the Covid-19 pandemic that make us happy such as more time with family, less traffic jams, more time for hobbies, more opportunities for rest and relaxation.
  • Stay connected. Use phones, computers and the post to stay in touch. Hearing a friendly, familiar voice, or reading a message from people we care about, helps us feel more connected. This is important for our mental health, especially for people living alone, who may be feeling lonely, isolated and afraid.

Picture1asd.webp

>Back to contents


Summary


COVID-19 has affected our daily life tremendously. Learning to cope with stress and adapting to our “New Normal” life post covid-19 is important.


Learning to manage stress will make you more resilient. However, if you are struggling to cope, there are many ways to get help. Contact our mind center if you find that you are struggling and we will be there to help you, offering personalized and novel treatment methods that suit your needs.


>Back to contents



บทความที่เกี่ยวข้อง (10)

View All

Calcified Plaque in the Coronary Arteries: The Silent Killer!

Understanding the Causes of Blockage Many people believe that coronary artery disease develops only with age. However, coronary artery problems can begin much earlier in life. The risk starts in youth when fatty deposits (fatty streaks) begin to form in the coronary arteries. Over time, these deposits thicken, eventually leading to artery blockages. Dr. Anupong Parinayok, a cardiologist at Praram 9 Heart and Vascular Institute, explains that the problem begins when the inner lining of blood vessels becomes inflamed and dysfunctional, often due to chronic conditions such as diabetes, high blood pressure, and high cholesterol. Lifestyle factors, such as smoking, also play a significant role. These factors make the blood vessel walls more prone to inflammation, allowing oxidized LDL cholesterol to infiltrate and accumulate within them. Over time, this buildup forms plaques and calcium deposits in the coronary arteries. If these plaques rupture, they can trigger the formation of a blood clot, leading to an acute heart attack. At this stage, quick medical intervention is crucial to prevent life-threatening complications. Ideally, however, it is best to prevent reaching this stage.

Fear of the Sun? It Could Be Putting You at Risk for “Osteoporosis”

When people thinking of Thailand, many picture the sun, and just imaging it can make you want to grab an umbrella. But did you know that sunlight is more important to Thais than you might think? The gentle sunlight of the early morning and late afternoon not only warms the body but also helps produce vitamin D, which is crucial for strengthening bones, reducing the risk of osteoporosis. Many people view sunlight as harmful, causing skin damage, wrinkles, and hyperpigmentation, leading them to overlook its benefits. Studies show that sunlight is essential for preventing osteoporosis and vitamin D deficiency. Exercising under soft sunlight in the morning allows the body to absorb vitamin D, which strengthens bones and reduces the risk of osteoporosis. In Thailand, 2.5-3% of the population of all genders and ages suffer from osteoporosis. Dr. Peeraphong Sawatdipong, an orthopedic surgeon specializing in knee and hip replacements at Praram 9 Hospital, revealed that vitamin D deficiency is highly prevalent in Thailand, affecting 30-40% of patients. The primary cause is an excessive fear of sunlight, leading to fragile bones and a higher risk of fractures, particularly among the elderly and postmenopausal women. In reality, morning sunlight, when absorbed through the skin, significantly helps the body produce vitamin D, which strengthens bones and reduces the risk of osteoporosis later in life.

Why Are Young, Active People Still at Risk for Sudden Cardiac Arrest?

Recently, we’ve often heard of athletes—seemingly healthy and young—suddenly passing away, raising concerns about the true cause of sudden cardiac arrest (SCA) in athletes and young adults. Is there a connection with exercise? And how can we handle such situations to prevent unforeseen tragedies for ourselves and our loved ones? The Real Causes of Sudden Cardiac Arrest Dr. Phonpitchaya Boondee, a cardiologist at the Praram 9 Cardiovascular Institute, explains that the incidence of sudden cardiac arrest tends to increase with age. Among younger people, it occurs at a rate of 1:100,000, which rises to 50:100,000 in middle-aged adults and up to 200:100,000 in those over 80 years old. Additionally, men are more at risk of coronary artery disease than women. In young individuals with no underlying conditions, the primary cause of sudden cardiac arrest are usually electrical disturbances of the heart and hypertrophic cardiomyopathy. These are often genetic heart conditions that may present no prior symptoms, leaving individuals unaware they have heart disease.

Ovarian Cysts: A Hidden Threat Every Woman Should Know

These days, who would have thought that “ovarian cysts” would become a silent danger women need to be aware of? What’s even more concerning is that ovarian cysts often present no clear warning signs. Many women may be unaware that they have an ovarian cyst until they experience severe symptoms such as intense menstrual cramps, irregular periods, abdominal bloating, noticeable lumps in the pelvic area, or severe pain during intercourse. If left untreated, this condition can potentially be life-threatening. Unveiling the Secrets of Ovarian Cysts with a Specialist Professor Emeritus Dr. Sangchai Preutthipan, a specialist in reproductive medicine and laparoscopic surgery from Praram 9 Hospital, explains that the “ovaries” are small, thumb-sized organs responsible for producing eggs each month. With each ovulation, a fluid-filled sac forms around the egg. Sometimes, these sacs don’t dissolve as they should, leading to cyst formation. There are several types of ovarian cysts, including those caused by ovarian dysfunction, tumor-related cysts, endometriosis cysts (also known as chocolate cysts), cysts resembling other body tissues, and even cancerous cysts. Dr. Sangchai further notes that women of reproductive age up until menopause are at risk for ovarian cysts. Around 30-35% of women develop cysts due to ovarian dysfunction, while 20% develop tumor-related or chocolate cysts. Approximately 15% may have cysts that resemble other tissue types, and 1-5% are diagnosed with cancerous cysts. Each type of cyst carries different health risks.

Kidney Transplant Surgery Procedure, Recovery, and Complications to Monitor

Kidney transplantation is a surgical procedure that involves transplanting a kidney from a living donor or a donor who is brain-dead into a patient with chronic kidney failure, without removing the patient’s existing kidneys. The new kidney takes over the function of the damaged kidneys. The success rate of kidney transplantation is relatively high, and after the procedure, patients can experience a significant improvement in their quality of life. Therefore, kidney transplantation is considered the best treatment for chronic kidney failure. However, it is a major surgery with complex procedures. Before the operation, the donor kidney must be carefully matched to the recipient with chronic kidney failure, ensuring compatibility of blood and tissue between the donor and recipient to prevent rejection. Once a suitable kidney is found, the surgeon will perform the transplant on the patient. During and after the surgery, patients may face the risk of serious complications, so they must be closely monitored by a medical team. After the surgery, patients need to recover in the hospital to ensure that the new kidney is functioning properly and effectively.

Protect Yourself from Monkeypox: Know the Signs and Stay Safe

The World Health Organization (WHO) has declared a global health emergency due to a severe outbreak of monkeypox across Africa, where more than 450 deaths have been reported. Previously, in 2022, the WHO declared a public health emergency due to an outbreak of Clade 2, which is known for its milder symptoms. Although Clade 2 spread to over 100 countries, including Europe and Asia, it resulted in more than 87,000 cases and 140 deaths, with a mortality rate of 4%. The outbreak was primarily concentrated among the LGBTQ+ community, which allowed for targeted vaccination efforts to contain it effectively. This time, however, the outbreak involves Clade 1, which is much more severe, with a mortality rate of up to 10%. According to the Africa Centers for Disease Control and Prevention (Africa CDC), more than 14,500 monkeypox cases and over 450 deaths were reported between early 2024 and July, This represents a 160% increase in infections and a 19% increase in deaths compared to the same period in 2023.

How Long Can A Kidney Transplant Recipient Live After Surgery?

The kidneys are vital organs in the body, making kidney disease a significant issue that affects both the patient’s quality of life and the lives of those who care for them. Today, there has been an increase in kidney disease cases compared to the past, with a growing number of patients reaching end-stage chronic kidney failure and requiring urgent treatment. Kidney transplantation is considered the best treatment option for restoring the patient’s quality of life.

Thyroid Disease Symptoms! Which type of thyroid disease do these symptoms indicate?

The thyroid gland is a butterfly-shaped organ located at the front of the neck. Its main function is to produce thyroid hormones, which are crucial for the body’s metabolic system. These hormones also contribute to growth and regulate heart rate, body temperature, and other hormonal functions. When the thyroid gland malfunctions, it can affect the levels of thyroid hormones in the body, leading to conditions like hyperthyroidism (excess thyroid hormone), hypothyroidism (insufficient thyroid hormone), or other thyroid disorders. Patients with these conditions may exhibit different symptoms. This article will explain the symptoms of various types of thyroid diseases to help you recognize them early. If you suspect any issues, it’s important to consult a doctor for prompt diagnosis and treatment.

Cardiac Arrhythmia : A warning sign that may lead to heart failure

The heart is an essential organ that works tirelessly all the time. On average, the heart beats around 100,000 times a day. Nowadays, heart disease is becoming increasingly common and close to us. We often hear news of people we know, or those close to us, passing away due to heart disease, or instances of athletes collapsing during competitions caused by irregular heartbeats. Cardiac arrhythmia is considered a type of heart disease that is frequently mentioned today. An irregular heartbeat causes abnormal heart contractions. If severe and left untreated, it can lead to heart failure. Therefore, taking care of heart health is extremely important and should not be neglected.

Gynecologic Laparoscopic Surgery: A Great Option for Women

When it comes to women’s surgeries, besides the anxiety about the results, the pain from the surgery and the scars afterward are other significant concerns. Nowadays, medical advancements have provided women with treatment options that yield good results while leaving only small scars. The pain from the surgical wound is minimal, recovery is quick, and there are no severe complications. One such option is gynecologic laparoscopic surgery.

Copyright © 2024 All Rights Reserved | Praram 9 Hospital