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I’m Short of Breath. Do I Have Anxiety? | Tips for Home

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In this confinement situation that we are experiencing due to the Covid-19 crisis, it is common to feel discomfort or anguish. Why do i feel needle pricks in my skin or why I am short of breath , I find it difficult to breathe, I need to get out, I am desperate. These are some thoughts that can go through our head and that, without a doubt, are normal in this situation. If you feel anxious or distressed, do not miss these tips. They will help you cope with this situation in the best possible way.

Feeling overwhelmed or having anxiety these days can be common. The situation we live in confinement at home can trigger these states. Isolation and uncertainty about how long we will be like this, about what will happen, can cause us to feel anguish. And it can generate anxiety. For all this, we are going to see what anxiety is and some tips to cope with it while we are at home. Some tips to help you maintain good mental health and improve your well-being while at home.

How to Know If I Have Anxiety during Confinement

” Why do i feel needle pricks in my skin” is one of the possible sensations when suffering from anxiety. That feeling of sleepless, of not being able to sleep well is one of the most frequent symptoms. Having ruled out possible respiratory problems. Anxiety is adaptive. Protects us from threatening situations. A certain degree of anxiety helps us in different situations to face challenges or to be alert. However, in some circumstances it can overflow. Anxiety can be disproportionate and functions in an altered way. In this crisis situation due to covid-19, we must stay at home going out to the essentials. It is a situation that in some people can increase anxiety levels.

What is anxiety?

Anxiety is an adaptive mechanism of the body. An alert system that is activated in situations that we perceive as threatening or dangerous. We can say then that a certain level of anxiety is “healthy” since it protects us, is adaptive and functional. It makes us be on alert in certain circumstances. But there are moments in life when this anxiety can be disproportionate to the real threat and become an obstacle. If so, it interferes in our life and in the normal functioning of different areas, such as family, work or social.

Emotions that may arise during the covid-19 crisis

During these days of confinement at home, various emotions arise. Emotions that can be triggered in this situation, in which we must be at home and go out the essentials. And that can harm our well-being and quality of life. These are some of them:

  • Afraid. It is possible to feel fear of contracting the coronavirus , of spreading it to our relatives, of the lack of basic resources, of being alone. And this can generate a non-functional reaction that complicates the situation. For example, keep you informed at all hours about the evolution of covid-19.
  • Anger. It can arise when we think that we are experiencing something unfair. If you get angry because the government is not doing it well or because that neighbor goes out of the way. This can lead to unnecessary anger.
  • Sadness. The confinement at home that entails leaving our daily lives or for example listening to the sad news on a daily basis. This can make you feel sad. Share it with your friends, stay in social contact, take advantage of new technologies.
  • Loneliness. Confinement may have touched you when you were alone at home. Bear in mind that many people are in the same situation as you. Contact other people, daily if you want. Talk with family, with friends, with the neighbor from the balcony.

What Can Be Done to Calm Anxiety?

Thoughts like “this is not going to be controlled” or feeling short of breath or why you feel prick in skin and you can’t sleep suffocating at home can be a precursor to anxiety. And the anxiety that can arise these days you can reduce it at home with some recommended guidelines.

Tips to calm anxiety during confinement

  1. Don’t follow the news constantly. Try to inform yourself only at certain times of the day. It is important to talk or think about issues other than the current crisis situation.
  1. Maintain your hygiene habits. Maintain your hygiene habits and routines. For example, even if you don’t go out to work, follow the same hygiene routine, such as taking a shower and getting dressed before breakfast.
  1. Share your fears with family and friends. It is essential to share with others how we feel. Share what distresses us or if one day we are especially overwhelmed, call a family member or friend and share it.
  1. Identify negative thoughts. In this confined situation, negative thoughts may increase if we do not manage them. Try to identify them and when they arise, divert your attention to other more positive or rewarding topics.
  1. Avoid continuous self-observation. We may spend time at home observing how we are doing. If we have symptoms or not we find it worse than yesterday. It is recommended to pay attention to our state of health but occasionally, not continuously.
  1. Use some relaxation method. Knowing how to relax is essential in times of tension or stress. Find some method to help you. For example, music, deep breathing or whatever resource you usually use to relax normally.

Remember that in this situation of confinement at home it is normal to feel anxiety, moments of anguish or ups and downs of emotions. It is a situation that can trigger some emotions. But you can manage them. If you have any questions or need more information, write to us.

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Power Nap: What It Is

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Have you ever found yourself half asleep, with your head dangling, during a lesson? When you awoke embarrassed, did you feel partially recharged with energy? Here, this is a power nap for you.

Basically, it’s nothing more than a nap. This practice was born and developed in America, where now there are many companies that not only allow employees to take a nap, but also provide real spaces dedicated to the purpose. This is because positive effects have been found in employees who take 15 or 20 minutes to take a nap in moments of severe fatigue. Much better than a coffee!

The power nap, “rest that strengthens”, has been “designed” specifically to allow you to quickly recharge your energy and thus help the brain to work better, improve concentration, memory, and even mood because after a break regenerating you are certainly happier. All without the risk of waking up dazed and dazed after having slept too much.

We would also like to give you another tip which is not about sleep but also night helps you with your academic load. It is really helpful if you have an essay writing service online, to which you can turn when you are running out of time on your essays.

How Much Sleep?

There are different schools of thought on how good it is to sleep to properly benefit from the real effects of the power nap. I suggest you take a nap that goes from 15 to 20 minutes.

There are also shorter “options” such as the nano nap of 2 to 5 minutes. What is certain is that this time will hardly be enough for you to fall asleep. Then you can use the nano nap to briefly enter a state of relaxation which helps to help you recharge your batteries a little.

It can be a bit “dangerous” to go beyond 20 minutes. Already after 30, waking up is more difficult. Absolutely to avoid are the 60 and 90 minutes after which we no longer speak of nap, but real deep sleep!

Getting up, perhaps in the middle of the afternoon, from a deep sleep throws you into that state of “God, who am I, where am I, what year is it, why do I have drool on my chin?”. It’s almost worse than not having slept at all, because getting rid of this sense of fatigue and dullness won’t allow you to quickly get on the books, going against the purpose of the power nap.

How to Do an Ideal Power Nap

When you are on the books and feel a sense of heaviness and sleepiness, it is the right time to do the power nap. Let’s see how! We have said that “nap” means nap, but you don’t have to sleep, it will also be useful to just drop yourself into a state of relaxation.

The first thing to do is to find a place. Bed, sofa, armchair, chair… wherever you like! You put yourself there, set the alarm that will remind you to get up, but then you put the silence on your cell phone and don’t touch it anymore so that nothing and nobody can distract you from your moment of relaxation.

You close your eyes, let yourself go, think of something beautiful and at this point, if you are so tired, you will fall asleep. At the end of your 20 minutes, the alarm will sound, and it is very important to get up on the first try without indulging in the desire to get some more sleep. To do this you can use the 5-second rule (you can find it among the free resources).

Then you get up, move and stretch to reactivate the circulation. Maybe you rinse your face and then drink a nice glass of cool water to rehydrate. You will see that once you get up you will immediately feel more energetic and rested!

The all-around tip is to drink coffee or green tea before taking your nap. In fact, caffeine does not act immediately, it takes some time to be absorbed. The time it takes for you to rest and take effect when you wake up. So, if you take some before the 20 minutes power nap, once you get up you will feel even more invigorated and that will be the right time to start your afternoon study session.

After a Power Nap

Once awakened from the power nap you put yourself on the books. But remember to study in cycles, because too many consecutive hours spent studying contribute to drowsiness and tiredness.

As I have said many other times, the ideal is to follow study cycles which, being interspersed with the right breaks, allow you to keep your attention high and not overload your brain. Do 40-minute study sessions, then take a nice 10/15 minute break to disconnect, and before starting over, spend 5 minutes reviewing.

So, here’s a quick way to quickly recharge your energy when you’re sleepy and don’t feel like studying. Remember, however, that the power nap cannot in any way replace a good and sacrosanct dose of serious and well-done sleep. So, try to sleep the right hours during the night, avoiding staying up for the mad and desperate study at the last minute!

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3 Ways That Senior Citizens Can Prevent Injuries and Illnesses

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As we age, our bodies go through certain changes— and continue to change in middle and late adulthood. We reach our peak bone density around age 30 and also begin to lose muscle mass around this age. This is why older adults are more prone to falls that result in fractures, broken bones, and even death.

On top of this, we’re also more likely to develop a number of age-related diseases, such as dementia, hearing and vision problems, cardiovascular disease, osteoporosis, type 2 diabetes, and cancer. Here are three ways that older adults can prevent these illnesses and injuries.

#1: Eat a Healthy and Balanced Diet

Eating the right foods can truly serve as medicine in the majority of cases. For example, osteoporosis (also known as brittle bone disease) causes bones to thin and become more brittle. This disease is very common in individuals over the age of 50. The good news is that a diet rich in calcium and vitamin D can help support strong bones.

Some of the best calcium and vitamin D sources include:

  • Chia seeds (calcium)
  • Lentils and beans (calcium)
  • Leafy green vegetables (calcium)
  • Salmon, tuna, and other fatty fish (vitamin D and calcium)
  • Egg yolks (vitamin D)
  • Mushrooms (vitamin D)
  • Sunshine (vitamin D)

Good nutrition also helps you maintain a healthy weight, which plays a huge role in preventing cardiovascular disease and type 2 diabetes. Eating nutritiously can also help prevent certain types of cancers. Foods high in antioxidants can help fight free radicals in the body, which are known to cause cancer. Examples of antioxidant-rich foods include:

  • Berries (acai, blackberries, blueberries, raspberries, etc)
  • Carotenoids (carrots, pumpkin, sweet potatoes)
  • Flavonoids (apples, broccoli, celery, green tea, kale, onion)

#2: Abstain from Smoking and Other Bad Habits

Smoking cigarettes is one of the worst habits that someone can pick up because of all of the health issues associated with smoking. Not only does smoking increase your risk of developing lung cancer, it also puts you at risk for developing other chronic diseases, such as:

  • Age-related macular degeneration
  • Asthma
  • Cataracts
  • COPD (chronic obstructive pulmonary disease)
  • Diabetes
  • Heart disease
  • Other types of cancer
  • Stroke

The good news is that once you quit smoking, your risk of developing all of these diseases will decrease sharply. Unfortunately, this is a very addictive habit that’s very hard to quit. If you’re a smoker, there are resources out there that can help you quit. If you’re a nonsmoker, don’t start smoking.

Examples of other bad habits that are detrimental to health include:

  • Too much sun exposure with or without sunscreen (leads to skin cancer)
  • Excessive tanning in tanning beds (leads to skin cancer)
  • Listening to loud music or working in loud areas without proper ear protection (leads to hearing loss)

#3: Exercise to Improve Strength and Balance

Combined with healthy eating and avoiding bad habits, regular exercise is the icing on the cake when it comes to avoiding illnesses and injuries in later life. Just keep in mind that exercise not done properly can lead to injury, so it’s important to always make sure that you have correct form. You should also start with light physical activity instead of an intense workout if you haven’t exercised before, or if it’s been a while. Physical activity can range from something as simple as walking to something as complex as weight training.

Examples of physical activity include:

  • Cleaning your house
  • Dancing
  • Gardening
  • Fishing
  • Mowing your lawn
  • Pilates
  • Swimming
  • Walking in the park
  • Yoga

Maintaining your strength and balance allows you to remain independent as you age. Many senior citizens rely on walkers, wheelchairs, and even other people to be able to get around and make it through the day. Some even have to transition to assisted living instead of living in their own homes. Unfortunately, those with limited mobility living in assisted living facilities are also at a higher risk of suffering injuries from nursing home staff— which is considered nursing home abuse.

The best time to start working on a healthier lifestyle is now— you don’t have to wait until you’re older. If you’re already a senior citizen (65 and older), it’s never too late to start living healthier. Even if you’re currently experiencing one or more of these illnesses, a change in your lifestyle can speed up your recovery and/or help you to manage your illness better. You can even lower the risk of developing another age-related illness.

Before making any major changes to your diet and lifestyle, you should consult with your doctor— especially if you’re older in age. Your doctor can help you determine the best diet and lifestyle adjustments.

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5 Types of Face Protection & How They Work

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To ensure our safety in various places, whether for health reasons or protection, we need different kinds of face protection. Wearing an element to protect our face allows us to freely do what we need to do without increasing the risk of causing us harm.

Several types of face protection are available, depending on their purposes. Let’s talk about what they are and how each type of facial covering works.

1. Face Masks

Face masks are one of the most common and effective ways to cover your face, preventing the spread of viruses and several infections. Several face masks are available, but they serve the same purpose: to protect you and ensure your health and safety. Additionally, wearing face masks is one of the most important infection control strategies to help eradicate cross-contamination.

Generally, face masks mainly work by preventing respiratory droplets from scattering, not allowing people to contract diseases. When you have a cough or cold, you can wear a mask to protect other people and limit the spread of your infection.

Several types of face masks are available everywhere, and MedCart manufactures some of the best variants that offer outstanding protection and safety. While the most common ones are disposable surgical masks you can wear only once, there are also reusable and cloth options you can handwash and wear anytime.

2. Face Shields

Face shields can protect your whole face, including your eyes. They mainly prevent chemical splashes from hitting your face, especially when these chemicals are toxic and dangerous. Wearing a face shield also ensures that the wearer’s eyes are protected from any droplets containing any contagious infections.

Another benefit of wearing face shields is the prevention of constantly touching your face with your dirty hands. With a face shield, you prevent possible infectious droplets on your hands from reaching your face, causing contamination.

A possible downside of face shields is that your nose and mouth are exposed, so you can still spread infection when you suddenly cough or sneeze. With this, it’s best that you wear a face mask in conjunction with a face shield for total protection.

3. General Safety Goggles

Another type of face protection, mainly for the eyes, is general safety goggles. These goggles commonly have a one-piece lens or side shields wrapping around the temple for security. General safety goggles serve as the first level of protection for the eyes and are an essential part of PPE when inside science laboratories. These goggles are a common requirement for various experiments and research in schools.

However, a disadvantage of general safety goggles is their ineffectiveness in protecting your eyes from harmful and toxic chemical splashes. Ultimately, they are only recommended when using harmless and safe solutions like salts and buffers that would not pose a high risk of damaging your eyes.

4. Raptor Mask

Aside from diseases, infections, and scientific research, your faces also need maximum protection when playing sports. Raptor masks are the most common type of face protection, preventing injuries during rough sports while still offering comfort and breathability when you play.

Additionally, raptor masks are also useful when you’re still recovering from facial surgery while playing non-contact and contact sports. You will also love this mask’s lightweight and durable construction without obstructing your vision.

Raptor masks are created using advanced technology, ensuring that each mask is fabricated to perfection with the right custom fit to your face. These masks utilize 3D scanning, modeling, and printing to suit your facial features and preferences.

5.  Welder’s Face Shield

Aside from face shields for medical and sports reasons, welders also use face shields to protect their faces when they work. Face shields normally are equipped with welder helmets, safety goggles, and side shields to ensure maximum protection, preventing burns, injuries, and accidents.

These face shields are commonly constructed using metal and are worn to protect the entire head, not just the face. Protecting the entire head is beneficial in a welder’s job because of sparks and debris that may fly and hit their faces.

Always Protect Your Face

You always need to protect your face, no matter your job or profession. From face masks and goggles, to face shields, you’ll find one that matches what you need. They ensure your face is safe from debris, chemical splashes, and respiratory droplets that can cause severe consequences and spread infections and viruses.

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