In the first hours of May 7, India was one retallated as a result of the Power Guard terrorist attack on April 22. Sindura’s operation witnessed the armed forces who joined the hands to hit terrorism in Pakistan and Pakistan Kashmir. Against the backdrop of geopolitical tensions, an invisible crisis of such lighting on mental health and well-being of civilians is observed.
In the houses, channels on social networks and family groups WhatsApp, the whisper of the potential war began a spiral in collective panic. Hiding essentials, late evening, as well as obsessive news intake has grown. For many, it was not just political tension – it was personal, emotional and physical. The upcoming fear of escalation gave rise to the fact that mental health experts call military anxiety: psychological state, marked by fear, helplessness and hype -like threat.
“Panic is obvious. It is important how to fight it,” says Rupa Shabal, clinical psychologist and trauma therapist.
System Support
In uncertain times, it becomes even more important to have a strong support system in the form of family, friends and loved ones. “As on your own, it is important to talk to family members or comfort,” Shabal believes. Take time to share with them your daily procedure; This helps to preserve one feeling that moves away from a situation similar to war. It also involves avoiding overly discussing the situation with other people, and the focus of the conversation should be assured that in the end everyone is for each other. “If someone still feels overloaded, finding professional help is the best way,” she adds.
Excessive news intake: What does it do with you?
Although it is important to inform yourself through reliable news sources, such as state agencies and reliable newspapers and media, excessive consumption can simply cause more anxiety. It can also prevent people from getting out of this alarm or even temporarily cut it.
“In a situation similar to the military situation, the realities of people change dramatically, and the fear of what happens is intensified. This fear determines the obsessive desire to constantly seek updates through all available carriers,” says Chalbal, adding: “However, all the information available for use can be accurate and reliable. With the crisis of other countries, there is more of their own, more, and more reliably that it can be a second impact in such a situation.
Careful nutrition
Usually notice a dysfunction when a person is in great psychological stress. Some people can often get to comfortable products, while others may lose their appetite at all – this is a biological response to fear. But with small, consecutive steps we can gently direct ourselves back to balance.
Follow the structure: Try to keep the main food schedule. This helps regulate blood sugar, which is closely linked to mood stability.
Plan light, balanced food forward: continue food simple and nutritious – soups, fruits, nuts and grains. Preparing or planning pre -reduces fatigue and impulsive nutrition.
Hydration as an anchor: In some cases, the body confuses thirst for hunger or anxiety. By sipping warm water or herbal tea, both the intestines and the mind can soothe.
Attentiveness: slow down while eating. Note the texture, smell and taste. This reduces the likelihood of overeating either completely miss the dishes from the distraction or panic.
Dr. Vistern Shankar, Associate Consultant, Psychiatry, Akash Health
A calm effect of physical activity
4-4-4-4 Method: This simple breathing technique is up for 4 seconds, keep for 4, exhale for 4 and hold again for 4-losing the nervous system, exposing the racing thoughts under control. Applications such as Calmspace, Black Lotus or Headspace can help with managed visual meditation
Yoga and stretching: yoga is incredibly effective in soothing both the body and the mind. Even 15-20 minutes of basic poses such as baby posture, dog down or legs up, can relieve physical tension and alleviate mental suffering.
Short, regular walks: Movement helps the exchange hormones of stress. A 10-minute walking, which carefully goes with respiratory and body awareness, can change the situation if it is indoors.
Center yourself: These practices should not be perfect. It is important to pause, breathing and again in your own body.
Dr. Anila Kumara’s entry, psychiatrist, Paras
Revise your hobbies
Leaning against a comforting activity – whether it is through books, films, art or dance – a healthy strategy for an indefinite time. “This does not distract in a negative sense; these are tools of emotional regulation and strengthening of hope. Observation of the content of a good sensation or reading sublime literature can transfer your brain due to the state of combat or flight and offer a very necessary emotional hall.
Convenient Cabinet of Medicines
During such violent situations, access to medical services may be restricted or detained. In such a scenario, a good idea to keep the main stock of basic medicines at home. This is especially important when you have older family members, children or anyone with chronic illnesses. It is recommended to stock for one month of regular medicines and emergency medicines.
Cardiovascular and BP problems: for patients with heart-related problems, or high blood pressure, it is very important to maintain regular supplies of prescribed drugs such as Amlodipin, Telemisartan, Athenolol or Losartan. The doses should be taken by the order of your doctor and cannot be missed during emergencies.
Diabetes Management: People with diabetes should accumulate their usual medicines such as metformin, glimepyride or insulin, if necessary. Glucose tablets or sugar packages should be convenient for driving drops at blood sugar levels.
Joint pain and pain in the body: painkillers such as paracetamol, ibuprofen or diclofenac gel, useful for managing joint pain, arthritis or muscle pain. These medicines should be used with food and with prescribed dosages to avoid side effects.
Oral health problems: For teeth or gum problems, you can staff oil, paracetamol or mouthwash with chlorhexidine. Also useful is a small dental set with cotton, painkillers and antiseptic gel.
Colds and influenza: medicines such as cetirizin or allergies (for allergies), paracetamol (for fever), cough syrups, steam inhalers and salt nasal sprays, can help relieve colds and flu symptoms. Moisturizing and resting is also crucial.
Additional basic medicines to be preserved: antibiotic ointment for cuts and wounds, ors (oral salts) for dehydration, antacids such as pantoprazole or gelusil for acidity, loopers for free movements, antiseptic fluids such as a detol, and the thermal meter This is necessary, if necessary in medical mode.
Entry from Kulvinder Singh Cocorus, Medical Overseer, PSRI hospital.
Overloaded? Contact the help
- National Mental Health Program of India: 14416, 1800-891-4416
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- Samaritan Mumbai: 8422-9845-28/30
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- Lifeline Fund: 033-2463-7401, 033-2463-7432
