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covid

Why do some people refuse to wear masks in public: Psychological explanation

by qalfit October 5, 2020

written by qalfit

You would think that after months of reading about the coronavirus, seeing the death statistics in the news and experiencing the crisis would scare almost anyone into wearing masks in public. However, it seems that some people seem to be not shaken by the coronavirus and refuse to wear masks in public. They endanger themselves as well as others. Health experts say that they are driven by strong psychological factors that make them refuse to wear masks in public. Let us see what those are.

Read more: N-95 masks for coronavirus

Psychological explanation #1: Some people are in Denial

In times of crisis like this, many psychological defences will arise to help us cope. Denial is an extremely powerful defence mechanism. When we can’t handle the depth and seriousness of a situation, denial automatically kicks in. Denial then leads to avoidance and then leads to not accepting the facts and reality. This in turn leads to individuals not following the safety measures. This might be the root of some people’s refusal to wear a mask in public.

Denial and not listening to advice of others can fuel this behavior

Psychological explanation #2: Conflicting messages confuse people

According to health experts, the conflicting messages in the media and from the people in positions of authority such as government officials and celebrities could be making people unsure of whether to wear a mask or not. Since messages lose credibility when they are presented as fact one day, only to be described as a hoax the day, people get confused and eventually ditch the mask.

Psychological explanation #3: Wearing masks make them feel powerless

Some people just can’t cope up with the new normal and they want to go back to their previous lifestyle as soon as possible. Even though the pandemic isn’t over, they want to move on and have control over their lives again, the way they used to. In such cases, following the safety measures such as wearing masks in public, makes them think that they don’t have power over their lives. Since face masks have become a symbol of COVID-19, some people have a strong sense to reject it, thinking that refusing to wear masks in public puts them in control.

Psychological explanation #4: Some people just don’t want to be team players

Some people refuse to wear masks in public just because of their thoughtlessness and selfishness. They simply refuse to be team players and don’t see the benefit of doing a simple task for the greater good, even if it is a little inconvenient. This might be another form of defence mechanism where they feel that they want to be unique so that they wouldn’t get cut off from others. So, they refuse to wear masks in public.

Some people simply refuse to cooperate, no matter how hard you try

Psychological explanation #5: They just underestimate the threat

One simple psychological explanation of why some people refuse to wear masks in public is that they just underestimate the threat. They do not understand the seriousness of the COVID-19 pandemic. They also rely on the idea that bad things are more likely to happen to other people than oneself. This is called ‘optimism bias’. This mentality can play a role in making them ignore safety precautions like wearing a mask in public.

Read more: What does the term ‘Covidiot’ mean?

Underestimating the threat can cause you to take inadequate precautions

Wearing a mask in public is an important part of helping to curb the spread of novel coronavirus, but still, some people refuse to wear masks in public. Keep in mind that this not only boosts your risk of COVID-19 but also makes you a Covidiot. So, always wear a mask when you’re out in public and play your part in saving the world!

October 5, 2020 0 comment

Secondhand smoke with coronavirus background

Fitness

Coronavirus from secondhand smoke – How do you avoid this?

by qalfit September 21, 2020

written by qalfit

We all know that cigarette smoke contains hundreds of toxic chemicals and substances that can cause cancer. These are substances you wouldn’t want anywhere near your body. However, some people cannot resist their smoking habit and it is not only them that are affected by it. Non-smokers can also get serious health issues by inhaling second-hand smoke. So, what if a person standing next to you is infected with coronavirus and is exhaling cigarette smoke in your direction? Can you get coronavirus from secondhand cigarette smoke? Can smoking cause corona?

What we know about coronavirus so far

According to the World Health Organization (WHO) coronavirus is a new strain in a family of viruses that range from the common cold to much more serious diseases.
Symptoms of coronavirus infection range from respiratory problems to cases of pneumonia, the build-up of fluid in the lungs, and kidney failure.
Coronavirus is spread through close contact with infected people via oral and nasal secretions including saliva and respiratory droplets. These are released from the mouth or nose when someone coughs, speaks, or sneezes.
The virus can stay up to 4 hours on copper, up to 24 hours on cardboard and plastic, and up to 3 days on stainless steel.
Older people and those with illnesses such as diabetes and high blood pressure are highly susceptible to the coronavirus.

Can smoking cause corona? What do experts say?

Before examining the phenomenon of catching coronavirus from secondhand smoke, let us examine the habit of smoking itself. The act of taking off one’s mask to smoke puts others at risk. Although the government across the world has advised people to wear a face mask in public, there is one crucial difference between exhaling breath and exhaling smoke through the mask. You can easily breathe through a face mask, but you cannot smoke through it. Since the act of smoking or vaping requires the person to take off the mask, this is considered a high-risk environment for anyone in the area.

According to health experts, coronavirus is spread through oral and nasal secretions including saliva and respiratory droplets from the infected persons. When the infected person coughs, sneezes, talks, or sings, these droplets are exhaled into the atmosphere. In the case of smoking, smokers are not only potentially spreading without the mask, but are also blowing droplets to the people around them. This, as a result, puts others in the vicinity at risk to contract coronavirus from secondhand smoke.

Smokers themselves might be at a greater risk since smoking increases the risk of coronavirus infection. According to research by the Center for Tobacco Control Research and Education at the University of California, smoking was associated with more than a doubling of odds of coronavirus progression in people who have already developed COVID-19.

So, it is plausible that you may be able to contract the coronavirus from secondhand smoke from an infected smoker.

How do you avoid getting coronavirus from secondhand smoke?

1. Masks should be your No.1 Priority

One absolute thing you need to keep in mind is that COVID-19 still exists and the possibility of getting coronavirus from cigarette smoke is very real. So always wear masks. Even if you are in a situation where you cannot avoid secondhand smoke, wearing a mask reduces your risk of infection. As a result, your risk from catching coronavirus from secondhand smoke is greatly minimized.

Two white masks laying over each other on a red background — Masks are still your number 1. line of defense against Covid19

2. The eight feet rule to prevent coronavirus from second hand smoke

Health experts recommend maintaining a six feet gap in public to avoid the spread of coronavirus. But one thing to note here is that smoke travels further than air droplets and you need more than the six feet rule to save yourself from infection. So, maintain at least 8 feet distance to avoid getting coronavirus from secondhand smoke. Ask smokers not to smoke in your home or your car and keep the windows open.

Maroon pawn chess piece set aside from a group of red pawns — Smoke travels further than air droplets and therefore you need more than the prescribed six feet gap

3. Avoid smoking areas to prevent coronavirus from secondhand smoke

Avoid areas such as restaurants or similar places where smoking is allowed. If your co-workers take a smoke break, try to avoid it too. Even if someone tries to smoke around you, politely mention that it’s not safe and that it makes you cough. Constant awareness of your surroundings and go a long way towards making sure you do not contract coronavirus from secondhand smoke.

A man with a hat smoking next to a woman — Avoid areas that have smoking sections or similar places where smoking is allowed

Not only does smoking increase the risk of coronavirus infection but also puts second-hand smokers at risk too. Breathing in second-hand smoke increases the risk of coronavirus infection and can cause serious smoking-related health problems. So, keep these tips in mind to avoid getting coronavirus from secondhand smoke and remember, if you’re able to smell cigarette smoke, you’re still standing too close to the smoker.

September 21, 2020 0 comment

Fitness Home Remedies

Home remedies for dry cough – 5 simple and natural methods

by qalfit September 17, 2020

written by qalfit

Winter is coming and so is the annoying dry cough! Nobody likes to cough and everyone dreads to be the person coughing in a public place, especially now, considering the whole pandemic situation. A persistent dry cough not only irritates and damages your throat passage but also hampers your normal functioning. A dry cough is worse than a wet cough and it’s absolutely exhausting. Home remedies for dry cough are therefore essential in addressing this problem.

However, there are simple and natural home remedies for dry cough that can manage the symptoms and reduce the frequency of coughing.

Causes of dry cough

Technically, coughs are a part of the body’s defensive mechanism. A cough is triggered by nasal drainage at the back of the throat and nose. This may cause irritation and as a reflex, you try to cough and clear it. Coughs play an important role in clearing irritants and infections from the body, but persistent dry coughs can be annoying. A dry cough is called an unproductive cough because unlike wet cough, dry coughs cannot remove mucus, phlegm, or other irritants from your lungs or nasal passages. Here are a few causes of dry cough.

Colds
Flu
Allergies
Asthma
Acid reflux
Stress
Dehydration
A side effect of smoking

We have gathered you a list of simple and natural home remedies for dry cough that will certainly help you soothe the symptom.

Simple and natural home remedies for dry cough

1. Black pepper and honey for dry cough

Both black pepper and honey are loaded with anti-inflammatory and antibiotic properties that help manage dry cough. The hot nature of the pepper along with the vitamin C content warms the tongue and throat. This provides relief from irritation in the throat. The combination of pepper and honey therefore creates a powerful dry cough treatment at home.

Black colored pepper balls on a white surface — Pepper is loaded with anti-inflammatory and antibiotic properties

What do you need

Honey
Pepper

How to do it?

Take a teaspoon full of black pepper and grind it into powdered form.
Then, mix this with two teaspoons of honey.
Consume this in the morning and before going to bed.

2. Mulethi water home remedies for dry cough

Mulethi is loaded with expectorant and bronchodilator properties that help keep the respiratory tract clear and healthy. It can also combat the root cause of dry coughs like asthma, bronchitis, and sore throat. So, looking for the best home remedy for dry cough? Mulethi is definitely right up there. This is one natural remedy for dry cough that you must not overlook.

Tall, green Mulethi plants in a green colored field — Mulethi leaves are loaded with expectorant and bronchodilator properties

What do you need

Mulethi

How to do it?

Grind the dried mulethi roots and convert it into a powdered form.
Then, take half a teaspoon of the powdered mulethi root and add it to a cup of boiled water.
Drink 2 glasses of this water daily.

3. Mint-Turmeric milk natural remedy for dry cough

Mint and turmeric are classic home remedies for dry cough. The menthol in the mint leaves can numb the nerve endings present in the throat and thus, lessens the irritation. Turmeric is thus a powerful antioxidant and anti-bacterial agent that can also provide relief from cold, swelling, and pain. These herbs work together to provide a highly useful and effective dry cough treatment at home.

Green leaves of a plant on saucer next the side of a tea cup — Add mint to turmeric milk to create a powerful combination

What do you need?

Milk
Mulethi
Turmeric powder
Mint leaves

How to do it?

Add 3-5 mint leaves to milk and it to boil and allow it to cool down a bit.
Then, when the milk is slightly hot, add half a teaspoon of turmeric powder and stir well.
Drink this in the morning daily for better results.

4. Ginger tea home remedies for dry cough

Ginger is one of the best home remedies for dry cough. The gingerols in ginger get rid of dry cough and provide relief from the irritating tickle in the throat. It also boosts your immune system and protects you from a throat infection. This makes ginger a powerful and potent natural remedy for dry cough. It also acts as a preventive measure. So, in terms of being the best home remedy for dry cough, it is definitely up there.

Two pieces of ginger on a brown colored wooden surface — Ginger boosts your immune system and protects you from a throat infection

What do you need

Ginger
Lemon juice

How to do it?

Take a piece of fresh ginger and grate it.
Then, add the grated ginger to a cup of water and boil it for 10 minutes.
Add a teaspoon of lemon juice to the water.
You can then drink this once a day.

5. Onion natural remedy for dry cough

Onions are an excellent home remedy for dry cough. The sulfur compounds present in the onion can help stop persistent dry cough. It can also tackle breathlessness associated with asthma. Onion is a common ingredient, which makes it an effective dry cough treatment at home.

Two sliced halves of onion immersed in bubbly water — Sulphur compounds present in the onion can help stop persistent dry cough

What do you need

Onion.
Honey

How to do it?

Grate half an onion and mix it with honey.
Then, proceed to consume this mixture once a day.
You can also mix the onion with salt and chili powder and consume it as a salad.

Dry coughs can be extremely uncomfortable. A persistent dry cough prevents you from carrying out your daily activities. In fact, what’s worse is that it can keep you up all night, making you more miserable the next day. So, next time you need a quick fix for dry cough, try these simple and natural home remedies for dry cough. The ingredients for the best home remedy for dry cough are likely right there in your kitchen!

September 17, 2020 0 comment

Fitness Home Remedies

Home remedies for asthma attacks – 5 home treatments for asthma

by qalfit September 1, 2020

written by qalfit

Asthma attacks are potentially life-threatening. As an asthma patient, managing your daily activities by recognizing the potential asthma attack triggers can be a demanding task. You can’t eat your favorite ice cream. Sometimes you can’t run or climb the stairs like others. Visiting a hill station or a cold place would be a nightmare for you, and the inhaler becomes your most precious tool. Home remedies for asthma attacks are therefore vitally important.

So, if you or someone you care about has asthma, here are a few natural ways to reduce asthma attacks.

Causes of asthma

Asthma is a chronic respiratory condition. During this condition, your airways narrow & swell. Meanwhile, mucus gets accumulated and blocks the airflow, making it difficult for you to breathe. As a result, you begin to experience frequent coughing, wheezing, chest tightness, and shortness of breath. Although it is mostly hereditary, it can also attack allergy-prone people. Asthma attacks can range from mild attacks to severe attacks. Some of the agents that trigger asthma attacks include the following:

Dust
Pollen
Smoke
Paint
Chemicals
Food allergies.
Acid reflux
Respiratory infections
Strong emotions that lead to hyperventilation.

Unfortunately, there is no cure for asthma. We can only try to manage the symptoms and avoid the triggers. However, there are some natural ways to reduce asthma attacks that we can try to manage the symptoms easily. Let us explore five effective home remedies for asthma attacks.

Effective home remedies for asthma attacks

1. Ginger extract home remedies asthma attacks

Ginger is a superfood that is extremely helpful in reducing asthma attacks. This is due to the anti-inflammatory properties it has that are effective in reducing airway inflammation. Ginger also relaxes and smooths the airway muscles by clearing the excess mucus from the airway.

Two pieces of ginger on a wooden surface — Ginger has anti-inflammatory properties that are effective for asthma

What do you need

Ginger
Lemon juice

How do you do it?

Take a piece of fresh ginger and crush it.
Then add the crushed ginger to a cup of water and boil it for 10 minutes.
Add a teaspoon of lemon juice to the extract
Drink this once a day.

2. Honey and cinnamon drink remedy for asthma cough

Honey is one of the oldest home remedies for asthma attacks. It reduces the swelling of airways and clears the phlegm from the throat and passageways to allow you to breathe better. It also reduces night-time asthma coughs and helps you sleep better. The honey and cinnamon drink is a potent remedy for asthma cough.

Glass of cinnamon drink next to honey stick, sliced lemon and green leaves — Honey reduces the swelling of airways and clears the phlegm from the throat and passageways

What do you need

Honey
Cinnamon
Hot water

How do you do it?

Take 2 teaspoons of honey and mix it in a cup of hot water.
Then add a teaspoon of cinnamon to it
You can also use milk instead of water.
Drink this before going to bed and in the morning.

3. Flax seeds for asthma attacks

Flax seeds are rich in Omega-3 fatty acids that are extremely efficient in reducing and managing airway inflammation. It also contains magnesium which relaxes the muscles surrounding the bronchi and airways, making it easy for you to breathe. This makes flax seeds one of the key home remedies for asthma attacks.

Flax seeds spilling out of mouth of tipped over glass jar on its side — Flax seeds are rich in Omega-3 fatty acids and magnesium

What do you need

Flax seeds
Honey

How do you do it?

Take two tablespoons of flaxseeds and put them in a blender.
Blend it until it becomes a fine powder.
Then mix this powder with 3 teaspoons of honey and consume it.
Repeat this twice a day.

4. Mustard oil home remedies for asthma attacks

Mustard oil is one of the best emergency home remedies for asthma attacks. It has the ability to provide immediate relief from asthma. Applying warm mustard oil on your chest relieves the pressure and opens up the passageways and thus improves the function of lungs. It is also therefore a natural remedy for asthma cough.

A transparent glass jay of mustard oil next to a golden colored bowl of mustard seeds — Mustard oil massage provides immediate relief from asthma

What do you need

Mustard oil
Table Salt

How do you do it?

Take a few teaspoons of mustard oil and heat it in a pan.
Then allow it to cool a little and add a teaspoon of salt to it.
Take this mixture in your hand and apply it on your chest.
Massage it several times a day until symptoms subside.

5. Coffee home remedies for asthma attacks attacks

Home remedies for asthma can’t get any easier than this! Drinking a steaming cup of coffee is one of the simplest ways to manage the symptoms of asthma. The caffeine found in coffee is a drug that is similar to theophylline. Theophylline is a bronchodilator drug that is taken to open up the airways in the lungs. This makes coffee an ideal remedy for asthma cough. Coffee also helps in managing other asthma symptoms such as wheezing and breathlessness.

Coffee powder inside a steel pan hovering over coffee beans — A steaming cup of coffee is one of the simplest ways to manage the symptoms of asthma

What do you need

Coffee powder
Milk

How do you do it

Mix teaspoons of coffee with half a cup of hot water.
Then stir it until the coffee granules are dissolved.
You can also use tea or other hot beverages that contain caffeine.
Drink it in the morning to overcome the asthma tiredness.

Asthma is a chronic disease that is not to be taken lightly. If it’s not controlled in time, it can leave a person breathless. So, try these natural ways to reduce asthma attacks and ease asthma symptoms naturally.

September 1, 2020 0 comment

Fitness Home Remedies

Natural ways to bring down blood sugar: Manage diabetes at home!

by qalfit August 11, 2020

written by qalfit

Diabetes or high blood sugar is a common problem nowadays. It is a disease that is increasing at an alarming rate all over the world, especially in India. With over 60 million diabetics, India is known as the world’s capital of diabetes. Diabetes is deadly because it can hit anyone. Once the disease sets course on your body, it wreaks havoc in almost every system of the body. These systems include the kidney, heart, eyes, nerves, and blood vessels. When left unchecked, diabetes will certainly lead to death. It is vital, therefore, to ensure that you employ natural ways to bring down blood sugar.

While there is no quick fix or magical vaccine for diabetes, there are several natural ways to bring down blood sugar levels. Combine these with a healthy lifestyle and you can control diabetes naturally at your home.

What causes diabetes?

According to the World Health Organization (WHO), diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. In simple terms, high blood sugar occurs when your body cannot effectively transport sugar from the blood into cells.

Types of diabetes:

Type 1 diabetes: This is caused due to insufficient insulin production in the body. This requires daily administration of Insulin.

Type 2 diabetes: This type of diabetes results from the body’s ineffective use of insulin. This is because of the impact of one’s current lifestyle. (Excess body weight and physical inactivity).

Natural remedies to bring down high blood sugar levels

Are you looking for natural ways to bring down high blood sugar levels? There are several herbal and home remedies that can effectively lower your blood sugar levels without any side effects. Here are a few natural remedies for reducing high blood sugar.

1. Bitter gourd juice to bring down high blood sugar levels naturally

Bitter gourd juice is considered the best natural remedy for bringing down high blood sugar levels. This is because It has two essential active compounds called charatin and momordicin that have anti-diabetic properties. So this makes it an ideal ingredient to help you tackle high blood sugar levels.

Glasses of gourd for natural ways to bring down blood sugar — Bitter gourd juice is an excellent natural remedy for diabetes

What do you need?

1 medium-sized Bitter gourd
Lemon juice

How to do it?

Scoop out the seeds from the vegetable and put in a blender.
You can then grind it into a smooth juice and add 2 teaspoons of lemon juice to it.
Then, be sure to drink this juice in the morning and evening.

2. Neem powder to bring down high blood sugar levels naturally

The bitter leaf of neem is an excellent natural remedy for diabetes. This is because they are loaded with flavonoids, triterpenoids, and glycosides that help manage high blood sugar levels. As a result, neem powder is another great natural, healthy, and safe ingredient.

Neem powder in bowl for natural ways to bring down blood sugar — Neem powder is loaded with flavonoids, triterpenoids, and glycosides

What do you need?

Neem leaves

How do you do it?

First, take a handful of neem leaves and wash them thoroughly.
Then, dry the leaves in the sun for a day.
Next, take the dried leaves and grind them until smooth.
Finally, you can add this powder to your food and consume it regularly.

3. Papaya leaf to bring down high blood sugar levels naturally

Papaya leaf is loaded with antioxidants and vitamins that can bring down high blood sugar levels naturally. Consuming papaya leaf juice regularly not only lowers the progression of type-2 diabetes but also prevents kidney and liver damage caused byhighh blood sugar levels.

Papaya tree with leaves for ways to naturally bring down blood sugar — Papaya leaves are loaded with antioxidants and vitamins

What do you need?

Fresh papaya leaves.
Papaya fruit.

How do you do it?

Take 5-10 fresh papaya leaves and wash them thoroughly.
Then, put the leaves and a few cut pieces of papaya fruits in the blender and make a smooth juice.
Next, you can strain the mixture and drink it regularly.

4. Methi seed water to bring down high blood sugar levels naturally

Methi or fenugreek has the ability to increase glucose tolerance in the body. It can also lower sugar levels and stimulates the secretion of glucose-dependent insulin. Thus, it is effective in controlling both Type 1 and Type 2 diabetes.

Fenugreek seeds for natural ways to bring down blood sugar — Methi seeds or fenugreek seeds are an important ingredient

What do you need?

Methi seeds
Water

How do you do it?

Soak 2 teaspoons of methi seeds in half litre water overnight.
Then in the morning, drink the water along with the seeds on an empty stomach.
You can also grind the seeds and consume them in powdered form.

5. Cinnamon tea to bring down high blood sugar levels naturally

Cinnamon has certain chemical compounds that can alleviate blood sugar levels in the body by triggering insulin activity. It also reduces oxidative stress which plays a major role in lowering blood sugar levels in type 2 diabetes.

Cinnamon to bring down high blood sugar levels naturally — Cinnamon has certain compounds that trigger insulin activity

What do you need?

1 cinnamon stick
Dried Tea leaves.
Honey

How do we do it?

Keep the cinnamon stick in a tea mug and add boiling water to it.
Then, let it sit for 10 minutes and add dried tea leaves to it.
Next, remove the cinnamon stick and tea leaves and add one teaspoon of honey.

While managing diabetes and curing it may seem tough, it is possible with these natural remedies to bring down high blood sugar levels. A well-balanced diet coupled with an active lifestyle with more physical activity will keep you away from this deadly disease.

August 11, 2020 0 comment

Fitness

Doomscrolling – What is it and why You should stop it right now!

by qalfit August 10, 2020

written by qalfit

When is the last time you stopped scrolling on Instagram to watch cute pets or looked for new workout routines to try, instead of reading the coronavirus news or news that was about disasters or anything generally negative? If your answer is. “I don’t remember” or “Maybe 5 months back”, you are officially engaged in the behavior known as ‘doomscrolling’.

What is ‘doomscrolling’?

The Urban dictionary defines doomscrolling as “When you keep scrolling through all of your social media feeds, looking for the most recent upsetting news about the latest catastrophe. The amount of time spent doing this is directly proportional to how much worse you’re going to feel after you’re done.”

Ever since the COVID-19 pandemic left us locked down in our homes, we follow the same ritual, thumb down, and thumb up on Twitter, Instagram, Facebook, and literally on all social media apps. We do this in a desperate attempt to find some clarity among all the things that are happening around us right now. But as we do this, we fall into an endless downward spiral of feeling bad. This is what is called ‘doomscrolling’ or ‘doomsurfing’.

Why do we ‘doomscroll’?

Theory #1: Humans love information

According to experts, humans love information. So, having access to endless information for 24 hours via our smartphone means we can binge on it in excessive amounts, which is undoubtedly bad. Especially now, because the daily news is almost invariably negative and depressing and yet, we cannot resist the urge to scroll through and read all about coronavirus.

Social media icons displayed on smartphone screen — Our phone is an abundant source of non-stop information

Theory #2: We have nothing much to do.

According to a report from Axios, during this coronavirus period, the screen time is up as much as 50% among children ages 6-12. It is bad, but understandable of course. Because bad news isn’t necessarily in short supply these days and with the whole stay at the home scenario, people tend end up engaging in doomscrolling.

Young dark haired girl staring at her laptop and doomscrolling — We are prone to spend more time on the screen during the era of lock-downs

Theory #3: We are hardwired to see the negative

Another reason why we doomscroll is that we, humans are all hardwired to see the negative and be drawn to the negative. We do this because of our long-learned trait of ‘If we knew all about the bad, we can find a way to avoid the bad’. It is a kind of a survival mechanism that is hardcoded in our DNA. It helps us sense danger and learn more about it to avoid it.

But in reality, even if we keep scrolling and scrolling, hoping that doomscrolling would be helpful, we will only end up feeling worse afterward. But fortunately, there are some things we can do to lessen our doomscrolling habit.

Frustrated ethnic man with glasses after doomscrolling — We are prone to looking at the negatives

How to stop doomscrolling?

Step 1: Admit you that are doomscrolling

The first step to stop doomscrolling is to admit that you are doing it at all. Checking tweets about coronavirus first thing in the morning? Doomscrolling. Keeping tabs on the count of coronavirus positive cases in your area all day? That’s right. You are doomscrolling.

Step 2: Analyze yours mind state after doomscrolling

Now try to analyze your state of mind after you have doomscrolled. Does it make you feel better or do you end up feeling more hopeless? If it’s the latter, you need to stop doomscrolling right now!

Step 3: Limit smart phone and social media use

Try to limit your smartphone usage and social media usage. Keep a fixed time limit and when time is up, put your phone down and don’t doomscroll again for the rest of the day.

Step 4: Focus on the positive

Now, train yourself to see more positive things around you. You can also approach this methodologically by looking for at least three positive things a day. This will make you feel better.

Step 5: Avoid all negativity

Now all you need to do is to stick to it. Focus only on the positive things and try to avoid all negativity around you.

Ultimately, stopping doomscrolling and not looking at your phone won’t stop the pandemic. But doomscrolling regularly isn’t going to do any good to your physical or mental health. So, try to stop your doomscrolling habit and focus on the positive things around you.

August 10, 2020 0 comment

Fitness

Work from home Burnout: What is it and how can you prevent it?

by qalfit August 8, 2020

written by qalfit

COVID-19 has caused mayhem all around the world and in a matter of weeks work from home has become the ‘new normal’. It might be all too easy at first like to check emails at 9 pm on your couch comfortably or skip lunch or breakfast with your head deep in a project. However, while you may not realize it, it is all too easy to suffer a work from home burnout.

What is work from home burnout?

In 2019, Burnout was classified by the World Health Organization (WHO) as an ’occupational phenomenon’. According to WHO, “Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed”. Now, we may be working from home, but that doesn’t mean that we can’t suffer from burnout. So yes, work from home burnout is a real phenomenon that can affect us. Furthermore, the feeling of work from home burnout might be a little different from what we are used to.

Cartoon of woman suffering from work from home burnout while feeding child — Work from home burnout can happen if your work is not managed appropriately

What causes work from home burnout?

A Burnout is characterized by three factors: exhaustion or feelings of energy depletion, increased mental distance or negativity surrounding your job and reduced productivity. Working from home means less variety in your working day. Over time, you might start to miss the non-work social interaction and the feeling of facing the outside world. Your days will, therefore, become grey at some point. Also, with no definite endpoint to look forward to in these times of crisis, you may feel that you are effectively trapped in this way of work.

Work from home burnout is slightly different from the regular work burnout. Work from home burnouts has fewer physical symptoms but manifests itself as more of mental fuzziness. If you are experiencing work from home burnout, you might feel tired, confused, frustrated, angry, sad, and desperate. If left unchecked, it can cause physical problems too. So here are a few ways to prevent work from home burnout.

Few ways to prevent work from home burnout:

1. Take a break

This is one of the best ways to prevent work from home burnout. If you are working from home, you are likely to get sucked into a project or a meeting that goes on for hours and miss deadlines. So, always stamp out work from home burnout before you get thereby making sure you take breaks. It freshens you up and helps you stay motivated and productive.

Blond woman sipping cup on sofa and enjoying break to avoid work from home burnout — Taking breaks allows you to regain focus and finish your work faster

2. Don’t forget about your vacation

You might be spending more time with your family now more than ever. But this may not be a sufficient enough break to avoid work from home burnout. Therefore, you may not want to cancel your vacation plans. We know that vacation to your favorite country or somewhere far away is still off the charts due to coronavirus. But you can still plan a mini-vacation with your family in your town. It doesn’t matter where you go, you just need to take time off from work and spend time with your family. (But make sure you follow the safety procedures.)

Man and two woman wearing sunglasses jumping on the beach and lauging — A mini-vacation to a nearby place is still a viable option! Don’t rule it out.

3. Weekends are weekends!

Usually work from home burnouts happens when you work too much and too often. Since your home is your office now, it can be certainly difficult to keep your sanity together at times. This is why you have to stop working on weekends. If you even try to slide into your work chair on a Sunday, you might end up checking work emails. This blurs the line between work and life causing burnout. So, finish work during the week and give yourself a day off during the week.

Blond woman laying in bed playing with child to avoid work from home burnout — It is important to take time off on the weekend and focus on bonding with loved ones

4. Keep your exercise and diet chart steady

There is a lot of linkage between your health and mind. Working from home can make you lazy over time. This can bring many physical health issues that may worsen your mental health and causes work from home burnout. So, always make time for exercise and healthy eating. This will help you feel good and improves your productivity.

Millennial woman jogging in the park for fitness — Exercise and maintaining fitness remain key to avoid the burnout of working long hours at home

5. Stay connected socially

Do you know what you would miss the most while you are working from home? Human interaction. You need to make socializing your priority especially now since you are working from home. You can prevent the burnout that is caused by isolation by staying connected with your friends or co-workers. Whether this is in-person or virtual, stay connected socially.

Short haired woman in sweater waving at tablet — Social life can still be sustained virtually through technology

Work from home burnout is very real. We must strive to take it seriously and ensure best practices to avoid the fatigue of working at home. So, if you feel that you are low or need a break from your work from home routine, just take it.

August 8, 2020 0 comment

Fitness

5 simple breathing techniques for anxiety management.

by qalfit July 20, 2020

written by qalfit

Currently, the world is going through collective trauma. Stress levels are at an all-time high. Psychiatrists say that there is a universal presence of anxiety due to the coronavirus pandemic. It is therefore apparent to us that heightened stress is an issue that we have to deal with regularly as many of us may be grappling with unemployment and psycho-social issues. While the stress may seem overwhelming at times, what most of us don’t realize is that anxiety management is a simple process. In this article, we will break down several effective breathing exercises for anxiety and depression. Let us examine how breathing techniques for anxiety management should be a priority for you to help alleviate stress during such uncertain times.

We involuntarily carry an effective stress management tool throughout the day: Our breath. As a result, we see that anxiety and breathing are directly linked. Here are 5 simple breathing techniques for anxiety management that you can try any time.

How does breathing help stress and anxiety management?

When we feel stressed, our breathing rate and breathing pattern change as a part of the ‘flight-or-fight response’. Typically, an anxious person takes small, shallow breaths. This is because such a person is likely to use their shoulders instead of their diaphragm to move air in and out of their lungs. Also, when they are anxious, their chest cavity can only expand and contract so much, which makes it hard to get more air in. Breathing techniques typically involve deep breathing. Deep breathing is essential as it allows more carbon dioxide to enter your blood. This calms down Amygdala- the part of your brain responsible for handling anxiety. Deep breathing also synchronizes your heartbeat and breathing. This is why breathing techniques for anxiety management are so effective in reducing stress.

1. Pursed lip breathing technique

This is one of several breathing techniques for anxiety management that focus on the manner in which you inhale.

Relax your body.
Keep your mouth closed and take a deep breath through your nose.
Purse your lips in a whistling position.
Exhale slowly through your pursed lips.

Millennial woman doing pursed lip breathing technique — Pursed Lip Breathing Technique

2. Alternate nostril breathing technique for anxiety management

This one of the more well-known breathing techniques for anxiety management and is also known as ‘pranayama’. Pranayama for anxiety has been practised for centuries.

Sit in a comfortable position and bring your right hand near your nose.
Close your right nostril with your right thumb and inhale through your left nostril.
Close your left nostril with your ring finger and release your thumb to exhale.
Now inhale through the right nostril and release your ring finger to exhale through that side.
This is one cycle. Continue this for 5 minutes and finish it with an exhale on the left side.

Millennial woman practicing alternate nostril breathing technique — Alternate Nostril Breathing

3. Equal breathing technique

This is one of the more popular breathing techniques for anxiety that revolve primarily around meditation.

Sit in a comfortable position.
Then, breathe normally through your nose.
Count each inhales and exhales to make sure that they are in even duration.
You can choose a word to repeat during this process.
Continue this for 5 minutes.

Millennial woman sitting down in meditation pose doing equal breating — Equal Breathing

4. Coherent breathing technique

This exercise is another effective form of breathing to reduce anxiety.

Sit in a comfortable position.
Next, inhale deeply for a count of 5.
Exhale for a count of 5.
Continue this for 5 minutes.

Smiling millennial woman sitting down in meditation pose — Coherent Breathing

5. Deep breathing technique for anxiety management

The deep breathing exercise is one of the prominent and core breathing techniques for anxiety management.

Relax your body while standing or sitting.
Draw your elbows back and allow your chest to expand.
Take a deep breath through your nose.
Hold it for a count of 5.
Then, slowly release your breath through your nose.
Continue this for 5 minutes.

Millennial woman doing deep breathing exercise — Deep Breathing

These simple breathing techniques for anxiety management can have a profound effect on your state of mind. It makes you calm and relaxes even in stressful situations. So, next time you find yourself under stress, try these simple breathing techniques for anxiety management. Breathing to calm anxiety sounds like a simple solution, but if done faithfully and correctly, can be very effective.

July 20, 2020 0 comment

Lifestyle

4 fun & safe outdoor activities you can do in this lockdown

by qalfit July 16, 2020

written by qalfit

It has been more than 2 months since we isolated ourselves in our home over the potential danger of catching the coronavirus infection. Although it’s for our own safety, most of us are constantly pulled between the restless feeling of staying indoors and the fear of coronavirus infection outdoors. Now, with the ease of lockdown restrictions, we have a chance to go back outdoors and indulge in outdoor activities.

Is it ok to go out and indulge in outdoor activities now?

While activities like going to a restaurant or visiting a public place is still risky, there are so many fun & safe outdoor activities you can do in this lockdown that are acceptable to take part in whilst self-isolating. Medical experts claim that any outdoor activities are safe as long as you do it alone or with someone from your household in a place that isn’t crowded. You just need to make sure that your hands are clean, and disinfect shoes and clothes before you get inside your home.

So, if you’re running out of patience to explore and enjoy the outdoors, here are 5 fun & safe outdoor activities you can do in this lockdown.

1. Urban hiking

Nothing can give you the awesome feeling of being with nature like a good hiking trip. With the lockdown restrictions on effect, you can plan a one-day hiking trip to a safe place that is not dangerously overcrowded or you can go urban hiking. You can embrace the urban environment by adventuring through your neighbourhood, climbing stairwells, crossing intersections and wandering through the city’s obstacles of life. Make sure you follow social distancing and wash your hands if you come in contact with any object outdoors.

2. Outdoor picnic.

One reason why your chance of infection is lower outside is, it’s easier to maintain social distance outdoors and the virus has to navigate humidity, wind and heat to jump between people. This is why picnicking is a perfectly safe activity to do in this lockdown. Pack some food, go to a place that’s far away from the concrete jungle and enjoy nature. It is important to spread out and face the same direction (opposite to the wind) while picnicking.

3. Create a Nature collection

This is a great outdoor activity for everyone who would like to explore nature. Take your children with you and get out to a local green space and explore the trees and plans there. Pick some natural items like twigs and leaves that your children can touch and describe. This would be a great opportunity for them to appreciate nature and learn new words at the same time.

4. Bird watching

Birdwatching is one of the best things you could do in this lockdown. With less human interruption and less pollution for the past 2 months, there are more birds in the sky now. Even the birds that shy away from humans are suddenly showing up in the cities. This is probably one of the few gifts that this lockdown bestowed upon us. Some even say that we would never get another chance like this to watch the birds. All you need to do is to grab your binoculars and get out!

Maintaining social distancing is the most important thing you can do when you enjoy outdoors. We know that it’s frustrating to be at home all the time, but you have to keep in mind that it’s still not 100% safe out there. So, be extra mindful and try out these 5 fun & safe outdoor activities in this lockdown.

July 16, 2020 0 comment

Lifestyle

5 tips to do outdoor workouts safely right now

by qalfit July 14, 2020

written by qalfit

Let’s be honest. You’ve had your fun working out at home with your creative at-home workouts. But deep down you always missed the burst of fresh air, sunshine, and thrill of outdoor workouts. Now, as some cities begin to reopen parks and allow outdoor exercise, you might be all excited to workout outside. Here are a few tips to do outdoor workouts safely right now.

1. Maintain safe distance

Much like you’ve been advised to do outdoors, maintain at least 6 feet of space between you and the nearest person. Even if others don’t respect the social distance you’re trying to create, you need to be extra careful. If you find yourself in a workout spot with packed people, find a new spot, and remember that maintaining a safe distance is important all the time!

2. Disinfect your gear

Your workout gears might be carrying more germs than you think. So, even if you are not coming in contact with other people or touching anything outside, regularly disinfect your gears. Always carry a sanitizer and use it on your shoes, gloves, helmets, glasses, and bags. This safeguards you and your family safe when you return home after your outdoor workouts.

3. Create your own space

Health experts recommend working out at home because home is a safe place that you always keep clean. So, while working out outdoors, if you can create your own space and keep it clean, you are adding another layer of protection from catching any infection. You can bring a yoga mat and create your own workout space. This way you can maintain a better and cleaner space overall.

4. Keep your workout groups small

Working out with your friends or workout buddies is fine as long as the workout group is small and you keep social distancing in mind. Working out in large groups increases the risk of catching an infection, especially if you’re doing an activity where you’re getting sweaty or breathing heavily.

5. Wear a mask

Whether you’re working out at your home or outdoors, one of the biggest questions is whether you need to wear a face mask. We know that wearing a mask during a workout can be uncomfortable especially during intense exercise, but if you want to workout safely outdoors, wear a mask all the time!

Read more: The perfect playlist for workout

Everyone wants to go outside and exercise, but it is important that you do it safely. So, use these tips to do outdoor workouts safely and enjoy the outdoors during these trying times.

July 14, 2020 0 comment

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