Unfortunately, over the past year, at some point or the other, we’ve all been exposed to the virus; and as and when our immunity drops, it rears its ugly head. We are all affected by it, either as a victim or as having lived tough hell with an infected loved one. Social distancing, masks, face shields, and frequent sanitization are still the topmost preventive measures for covid.
Here is a compilation of some tips and practices to help articulate the trauma caused due to Covid-19 either directly or as part of society. Listed below are some tools you can use to take care of yourself while you navigate the effects of this pandemic.
From a psychological aspect
1. It is okay to feel how you feel.
This moment of uncertainty may bring up a variety of feelings for everyone. You may be feeling unsafe, extra cautious, or even paranoid. Acknowledge your feelings, be they anxiety, sadness, or even anger.
2. Give yourself permission to grieve.
For many of us, we are grieving what was and what could have been if we were not living or trying to survive a pandemic. You may be picking up the grief or loss, of those known and unknown to you that have been impacted by COVID-19. Or the celebrations, vacations, parties, or holidays that you planned to celebrate with your community that has all been put on hold or canceled altogether. Make space for all such feelings. It is okay to shed tears, to process the loss, don’t bottle up these emotions.
3. Practice self-care.
Self-care is the ability to prioritize your physical, emotional, mental, and spiritual needs. You can try developing a regular sleep routine, daily meditation or breathing exercises, eating healthy home-cooked food, drinking plenty of water, and/or connecting with friends or loved ones virtually.
4. Create a plan that keeps you calm and stress-free.
There is a lot of negative energy around, which may trigger or activate your paranoia or past traumas. Find ways to give yourself grounded and stress-free. You can try making a list of activities and/or tasks that feel easy, nourishing, and calming; like listening to your favorite music, going for a walk (always with a face mask), calling a friend or a family member or partner, taking a shower or bath, diffusing essential oils, etc.
5. Reach out and maintain social connections.
We all need human interaction. Don’t let social distancing isolate you. You can remain in communication with those you love, those who make you happy, and those who make you feel secure. Staying connected and in community with those who love and support you is critical during this time.
From a physical aspect
1. Rest and do not exert yourself.
The Covid-19 virus affects the whole body, and not just the lungs or respiratory system. Rest is of utmost importance. The Covid trauma drama has a tendency to induce stress and anxiety. Being in a state of hypervigilance is exhausting. Be sure to get enough sleep and get naps throughout your day as well. Do not exert yourself, avoid rigorous exercise. Do not practice activities that increase your heart rate.
2. Do regular breathing exercises
Disciplines like yoga, tai chi, and qigong, which involve breathing synchronized with full-body movements can be an immense help. Deep breathing exercises like pranayama and anulom vilom, can also help in improving lung function and strengthening the diaphragm.
3. Hydrate yourself properly and frequently
Drink at least 8-10 glasses of water every day. Frequent urination helps remove toxins from the body and can help regulate the body’s core temperature. In case you feel parched, you can also have nimbu-paani (sweet and salt). Avoid fizzy drinks as much as possible.
4. Indulge in proning
Proning a medically approved position helps boost oxygen levels, quickly and effectively. You can lie on your belly using pillows, on your right side (right-lateral), left side (left-lateral), or sit at a 60–90-degree angle in the fowler position. Ideally, you should prone for a minimum of 30 minutes to a maximum of 2 hours every day. This greatly helps improve ventilation to the lungs and hence increases oxygen levels in the body.
5. Maintain a healthy diet
Follow a healthy and nutritious diet. Avoid high carbohydrates and sugar-based foods. Ideally, eat home-cooked food, rather than outside food. Continue taking all the supplements you usually take.
From a medicinal aspect
Every person is different, any medications should only be taken under the guidance of a doctor, and self-medication should be avoided as much as possible. Do not take unnecessary antibiotics or other such medications. A few supplements that can be taken, to help maintain healthy immunity include:
1. Multivitamins
2. Vitamin C
3. Vitamin D
4. Zinc
5. Naturopathy concoctions
6. Salt water gargles and steam inhalations
Stay safe and take care! 
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