Good morning!am suffering from insomnia and fear,am just finished 14days quarantine after covid,am feeling low n fearful at night.Worry alot about my family ,please help.

  Published  6th Apr 2021 at 8:49 am
Zulekha AhmedPracticum Psychology student
Thank you for sharing I hear you, its a normal reaction after what you've gone through since you were in a secluded environment  which was not favorable and you had not expected it, It would be good if you could try and do relaxation exercises, like walking, deep breathing exercises. As for  the family worrying would only add to your anxieties just follow the precautions, adherence to protective measures to mitigate fear and anxiety  .Finally engage in activities which can bring joy and happiness and connecting with dear ones by keeping daily communication .
  Published  7th Apr 2021 at 4:12 pm

Thank you for sharing. Quarantine measures during COVID-19 pandemic are associated with increased risk of sleeplessness, fear and anxiety after quarantine. Life has changed since the novel coronavirus spread worldwide. Anxiety is a necessary response to stress that manifests in two different ways—normal anxiety, which occurs usually in response to an immediate threat, and pathological anxiety, where the threat is not obvious or immediate. Either kind can cause sleep disruption. Having been quarantined, you are being submitted to false alarms that may be intense, frequent, or even continuous. These false alarms may lead to a state of dysfunctional arousal that often leads to persistent sleep-wake difficulties.

There is low mood that could be related to fatigue, and could be part of depression. This happened because of going into isolation suddenly and the restrictions caused a strain on you. Those with good family support are better off, but there are instances where the thought of testing positive for COVID-19 has caused anxiety among family members, straining relationships. COVID-19 is a challenging situation for everyone .There is fear and illness anxiety. The stigma associated with COVID-19 is more challenging.

Insomnia, whether in a pandemic or not, is difficult to live with. Consistently having trouble falling asleep, or experiencing poor quality sleep, can lead to long-term health impacts including obesity, anxiety, depression, cardiovascular disease and diabetes.

Establishing a routine can facilitate a sense of normalcy even in abnormal times. It’s easier for your mind and body to acclimate to a consistent sleep schedule, which is why health experts have long recommend avoiding major variation in your daily sleep times.

Try deep breathing exercises each day and find activities that can keep you calm such as jogging, journaling or meditating. Seek out things that you enjoy and be positive. We are all in this together so be easy on yourself.

  Published  8th Apr 2021 at 4:58 pm
Thank you very much for sharing this. I am very sorry to her that you contracted covid but i am also really glad to hear that you beat it. I would first like to assure you that what you are experiencing at the moment is not uncommon especially among people that have had an experience with covid. For the insomnia i would like to encourage you to try and create a night time routine that could help with it. So for instance you could set a specific time when you go to bed every night and stick to this religiously. Then you could make some changes like avoiding use your phone 1 hour 30 minutes to bed as well as having your last meal 3 hours before bed whenever you can. The next set of activities you could engage in could help condition your mind to realize that it is bed time and this could improve your quality of sleep. This could be say maybe taking a warm shower, meditating and doing body stretches to help release tension from you body, witching off the lights then getting into bed. This done consistently could help even with the fear of night time because of the insomnia.
  Published  8th Apr 2021 at 5:31 pm
The next thing you could do to help with the fear and worry is the practise of breathing exercises whenever you begin to experience the anxiety. You could also try and identify 3 things you can see, 3 you can touch and atleast 2 sounds you can hear just to help you realize that there are still some aspects in your life that you have control over and that your life is not shuttered because this can be a common feeling resulting from excessive worrying and fear. I really hope that you will try and practise these things and in the event that you still feel the  need to seek more assistance please feel free to reach out to a therapist to help you. 
  Published  8th Apr 2021 at 5:35 pm
Insomnia and fear are symptoms of anxiety. It sounds like you can almost pinpoint the source of your anxiety which is worry about family. Also, you have been through a major experience, having covid or the stress of quarantine is major and the anxiety you are experiencing is  normal. 

Have you tried some deep breathing and relaxation techniques? When you feel your anxiety building it can help for you to take a deep breath and hold for 5-10 secs and then slowly breathe out, do this a few times and your body will begin to calm down. It will also help to add a bit of stretching and progressive muscle relaxation to your daily routine. This will help relax your body. Try to also avoid too much caffeine and alcohol. 

When you feel tense and overwhelmed try to go somewhere quiet and breathe. Try and counter your negative thoughts with positive thoughts and facts. Anxiety builds up more when you give room to the negative thoughts to take over. Often these thoughts are just magnified fears and when you begin to identify and challenge each fear based thought, it will begin to put you back in control of your thoughts and it will go a long way to help reduce your anxiety. 

Thank uou for reaching out and please continue to do so., both on bonga and out there, find a professional who you can walk with through this. 
  Published  12th Apr 2021 at 11:29 am