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.
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.
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.