DR FRANCA BLOG

How to enjoy summer amidst the pandemic

Summer has arrived and lot of people are weary of taking holiday abroad due to the pandemic. Well there are still ways t enjoy yourself this summer. You can of course make use of your garden for those who have garden. You can enjoy barbecues and picnic and you can even go camping in your own garden. For those who do not have gardens of their own, don’t feel left out, you can pack up a well thought picnic and visit the nearest pack to you an have a blast time remember to follow the guide lines of your local area.

How to have a good physical and mental health

WHAT IS STRESS?

Just being alive creates stress. It is a natural fact of life for everyone. Anything that happens in your life has the potential for being stressful. Those things are called stressors. It is not the event of the stressor that produces the feelings of distress, but how you react to the stressor. In life 10% is what happens to you and 90% is your reaction to it. How we think determines the way we process stress. Our thinking styles govern the behaviours or strategies we use to cope with stressors. In turn, the resulting levels of stress influence our well-being and our physical and emotional states.

Contrary to popular belief, there are two kinds of stress:

DISTRESS is the kind that results in bad feelings. Distress results in strain and wear and tear on the mind and body.

EUSTRESS is the positive type of stress: enhancement, exhilaration and excitement. Eustress leads to growth and satisfaction.

How we think about an event or a stressor will determine whether we experience eustress or distress.

N/B: In life 10% is what happens to you and 90% is your reaction to it.

WHAT CAUSES DISTRESS?

Consider the experiences you have over the past two years. These life events could have been a child leaving home, transferring to a new area, trouble in a relationship, or a change at work or business or redundancy. The greater the number of life events, the greater the potential that you may experience stress. The frequency of these events, however, may not in themselves produce stress. How you think about the events and what you do as a result of that thought is more important. For example, a redundancy or a transfer from one’s state of origin may bring about an abnormal fear of failure (distress), but for someone else it is viewed as an opportunity to achieve something new (eustress). The thought patterns in our heads have a great deal to do with the kind and level of stress we will experience.

Pinpointing Symptoms of Stress: Do this activity to establish the level of your stress (tick Yes or No)

YES    NO

I used to be good at taking decisions but I am now finding it

rather difficult

I used to be good at taking decisions but I am now

finding it rather difficult

I find it difficult to concentrate

I find it difficult to think straight

I keep forgetting things

I keep getting negative or irrational thoughts

I experience palpitation

I have spells of dizziness I get frequent headaches

I have a ringing tone in my ears

My breathing is shallow

My eyes get tired and sore

I perspire a lot

I feel tired most of the time

I keep bursting into tears

I have lost my self-confidence

I suffer mood swings

I feel drained

My self-esteem is low 1 keep getting angry

I feel apprehensive

I feel unhappy

I feel as if something terrible is going to happen

I feel frightened

I feel helpless I feel hopeless

I feel depressed

I feel nervous

I feel anxious

I find it impossible to relax

I choke on my drink often

My time management is poor

I have lost interest in sex I have become obsessive

I talk non-stop

I loose the thread of what I am saying

Habits, Health & Happiness

Interpreting your scores

Check your YES scores.

The higher your number of YES scores, the more you may be putting yourself at risk of stress related illness. If you have answered YES to all the questions, this indicates a very high level of over stimulation; you need to take immediate action to avoid the risk of over stimulation and burn out syndrome. Look carefully at your YES scores and consider what you can do to achieve a more balanced lifestyle.

Check your No scores

NO scores indicate an easy going personality, if your NO scores are high, you are unlikely to be at risk of stress. However, a high NO score could possibly indicate under stimulation or procrastination, so beware.

Consider carefully both your YES and NO scores in order to achieve a more balanced lifestyle. Follow these tips:

  • Lighten up, you only live once
    • Live, love, let go and be happy
    • Accept that everyone makes mistakes including yourself
    • Listen to other people’s opinion and views
    • Improve yourself esteem by praising other people and yourself too
    • Trust other people and delegate
    • Slow down, give yourself a break before you break down
    • Stop setting yourself rigid and unrealistic goals
    • Nurture yourself, take life as it comes
    • Learn the value of relaxing and having fun instead of always struggling
    • Chill out

How to stay focussed and positive.

  • Say this positive and self-fortifying mantra very often: ‘I haven’t peaked yet the best is yet to come’
  • Avoid rigid vocabulary (‘should”, ‘always’, no-one/everyone’ and especially ‘can’t’)
  • Test your assumptions. If you think you would find t stressful to speak out in a meeting, write down something you’d like to say and read it out! What’s the worst that could happen?
  • Talk about how you feel. You’re not the only one with fears and difficulties and speaking to others helps you keep things in proportion.

OPEN YOUR MIND

DEVELOP YOURSELF… A mind is like a flower very beautiful when open

It may be a cliché, but life really is what you make it. Research has shown over and over again that optimistic people with a positive outlook on life are healthier and live longer, and tend to have more stable relationships and better-paid jobs than their negaholic counterparts. Pessimists make their own lives miserable and they drag others down with them. But, if you alter your mindset from negative to positive and see your glass as half full rather than half empty- you’ll give yourself the potential for a healthier, happier and longer life.

Are you being too hard on yourself?

Most of us aren’t even conscious of our negative thoughts, let alone realise how we’re subconsciously stopping ourselves from reaching our goals.

Read the statements below and tick which apply to you:

  • You think there are no opportunities around.
  • You see everything as being at one extreme or the other. For example, you might think: ‘because the party didn’t go completely to plan, it was a total failure
  • You ignore compliments and only focus on the negative. Perhaps nine people tell you that they love your new hairstyle, but your friend says she preferred it as it was. You, of course only dwell on your friend’s comment.
  • You fail to recognise your own achievements only dwelling on what went wrong and what you could have done better.
  • You’re always criticising yourself, using terms like ‘must’, ‘should’ and ‘have to’ in such a way that you always feel bad about yourself.
  • You always blame yourself, regardless of whether or not you’re responsible or not.

If you can recognise any of these traits in yourself, you’ve already made the first important step in changing your life. Now, tell yourself that you have the capacity to retrain your mind to adopt a thinking style that not only reduces stress, but also will get you more of what you want, more of the time. Over time you will re-programme your thought patterns to accentuate the positive and eliminate the negative. So, if you’re fed up with holding back, you can change your mindset and start living.

COUGHING PROBLEM SOLVED

What is Cough?

Coughs may cause discomfort at this time of year, but remember coughing is normally a protective action that helps clear irritants or blockages from your airways. When you cough, an explosive rush of air is pushed out of your lungs,

Common Causes

Coughing is most often caused by short-term irritation of your upper airways, normally due to inhaling foreign particles or mucus dripping from the back of your nose. Colds and flu can create inflammation of your respiratory passages and cause coughing.

Continue to eat healthily and help prevent the spread of covid – 19

It is very important that we continue to eat a balanced diet and eat healthily in this pandemic period. Eating healthily would help boost our immune system.

Remember to keep practicing the following:

Wash your hands often, use soap, any soap or an alcohol based hand sanitizer.

Maintain a social distance

Try not to touch your eyes and mouth with unwashed hands.

Cover your nose and mouth with your bent elbow or a tissue when you cough or sneeze.

Stay at home if you feel unwell.

If you have a fever, cough and difficulty breathing, seek medical attention, call in advance and follow the advice of your local medical authority.