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• Unpleasant emotions usually follow a predictable course when faced with a stressful situation
o Initial disbelief
o Anger at self and the person you may have contracted the infection from
o Worry about all the things you think will not function without you around
o Guilt about having brought this upon yourself and your family
o Feelings of sadness and anxiety
• All these emotions are normal and occur in varying quantities in almost everyone
• These will resolve on their own within a few days and leave you calmer
• If you feel these to be unbearable, tell your doctor about it
• Cooperate with your doctors/ staff, they are all trying their best to help you
• Eat healthy
• Sleep adequately (6-8 hours)
• Do moderate exercise if possible
• If you believe in God or a higher power, praying may be helpful
Psychological First Aid for patients with COVID19
Community Psychiatry Service
Department of Psychiatry PGIMER Chandigarh
If you are feeling stressed, you can practice the breathing exercise steps as given below:
• Sit comfortably, with your eyes closed and back reasonably straight
• Bring your attention to your breathing
• Put your hand on your abdomen and feel it rising with each in-breath and falling with each
out-breath
• You will get many thoughts in your mind; that is Ok. Because that is what human mind does.
Simply notice those thoughts, feel those drifting away and then bring your attention back to
your breathing.
• You may also notice sounds, physical feelings and emotions and again, just bring your
attention back to your breathing
• Don’t judge yourself for having them, don’t analyse them and don’t follow those thoughts or
feelings. It is okay for the thoughts to be there.
• With each exhaled breath, imagine that the ‘stress’ in your head/ body is flowing out with
each breath and is leaving your mind free of stress
• Feel the light-headedness in your head with each out-breath
• Repeat the above steps multiple times and continue it for 15 minutes
• Do this exercise at least twice a day or as and when anxiety / stress feels overwhelming