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5 Hacks to Try When You Next Feel Anxious

5 Hacks to Try When You Next Feel Anxious

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Those who know, know. That unpleasant heaviness in the chest, the racing heart, the butterflies in the stomach, and at its worst, panic attacks. Anxiety and anxiety disorders can be a heavy burden to carry and often the journey to healing can be long. 

What’s the difference between feeling anxious and having an anxiety disorder?

Almost everyone feels anxious from time to time: before a job interview, meeting an important client, a first date. Anxiety is a remnant of our ancient fight or flight response – alerting us to danger and prepping the body to either fight or run from the rabid sabre tooth tiger that’s about to attack us. 

Anxiety is normal when:

  • experienced in response to a particular event
  • lasting only as long as that event
  • is proportional to that event 
  • is a realistic response to the event 

It is when anxiety becomes an overwhelming constant, arising without reason, is disproportionately larger than the problem warrants or refuses to disappear after the event is over that it becomes a mental health disorder. 

How does anxiety differ from stress?

Whilst stemming from the same fight or flight response, stress is different to anxiety.

  • Stress doesn’t change the way you behave whilst anxiety causes you to avoid activities that cause anxiety.
  • Stress finishes with the event, anxiety can remain long after the event is over.
  • The same situation can make a lot of people feel stressed whereas others may not feel anxious in the same situation.
  • Stress can be pinpointed to an event but anxiety can occur outside of external events.
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How does anxiety differ from worry?

Anxiety is both a mental and physical response whilst worry is predominantly within the mind. This is why overwhelming anxiety can result in panic attacks where the body prepares itself physically to battle a real danger. 

Shortness of breath, rapid heart rate, sweating, shaking or trembling (and on the flip side indigestion) are all common experiences connected to the activation of the sympathetic nervous system for fight or flight. 



5 hacks to calm anxiety when it rears its ugly head

Part of the therapeutic response to anxiety is to activate the opposing parasympathetic nervous system so the physiological responses start to calm down. 

Here are 5 quick hacks to try out the next time you feel anxious!

 

1. Breathing exercises

A sign of an anxiety attack is short rapid breathing. By forcing yourself to take long, deep breaths you allow the vagus nerve to activate which tells the body that there is no real immediate danger. 

Two easy techniques to remember are:

  • The box breath (inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds) and
  • The diaphragmatic breathing (inhale 5 seconds, hold 7 seconds, exhale 8 seconds). 

2. Tapping

A rapid heartbeat is a common symptom so tapping at a regular slow interval over the heart or middle of the forehead, wrist, chin or upper lip combined with deep breathing helps slow the heart rate. 

3. Label your feelings

Sometimes the physiological reactions can creep up on you when you are doing the most mundane tasks and you may need to actively recognise your thoughts to pinpoint the origin of the anxiety. Once you have identified that you are feeling anxious, it may help to label that feeling verbally, “I am feeling anxious” or “I am feeling fear”. Once labelled, you may often find the feeling dissipates rapidly. 

4. Challenge your thoughts

A quick question to ask yourself when entertaining thoughts that promote anxiety is “is this thought true?” and “is this thought helpful?”. Often anxiety arises as we entertain “what if” thoughts that disassociate us from reality. Asking is it true or helpful helps us discard untrue or unhelpful thoughts. 

5. Anchor to reality

By engaging our senses we become aware of the current reality in the world around us. Helping us control not just our thoughts but the physiological responses to those thoughts. To use the senses during an anxious episode, name five objects in the room around you or close your eyes and try to identify five sounds. To use the sense of touch, pet your dog or outline the shape of an object with your fingers. 

Whilst these hacks may help you through occasional episodes, if you are feeling anxious or overwhelmed regularly, it may be more helpful to speak with a mental health professional on oDoc from the comfort & privacy of your home. To consult, please download the oDoc app here

Sources:

  1. Anxiety Signs & Symptoms, Mind UK
  2. Breathing exercises for stress, NHS.co.uk
  3. What is EFT tapping? Healthline.com
  4. Anchoring yourself in reality, Psychology Today
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Why Video Channeling Is Right For You

Why Video Channeling Is Right for You

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Do you dread getting sick? Not only because of the body ache, the fever or the migraines but because you know that you will have to make a trip to the hospital, sit around for hours, feeling worse by the minute, and rush through a few minutes with your doctor? Or maybe you have a chronic condition, such as diabetes, where you need to visit your endocrinologist every few months and show them your latest reports. You go to the hospital, wait till you’re called for your tests and then wait some more to show your results to your doctor? And in recent times, having to do all this with the worry that you might be exposing yourself to COVID-19?

It’s a good thing that oDoc has another option for you, one where you can start recovering without ever having to leave your home. oDoc allows you to channel your doctor on a video call so all you need is a mobile phone and an internet connection!

Online video consultations with doctors has been around for a long time but has definitely become more popular and practical during the COVID-19 pandemic.

We know that it can be hard to wrap your mind around having your doctor’s appointment on your mobile phone where the doctor speaks to you and provides a diagnosis. But there are many advantages of channelling a doctor virtually.

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No transportation time or costs

When you video channel your doctor on your phone, you can save money on petrol and public transportation. You also don’t waste time travelling to a clinic or sitting for hours in a waiting room or risk running into a traffic jam.

For those of you who live outside the big cities, you don’t have to worry about setting aside your whole day or half your day to travel into the city for your appointment with the doctor.

Comfort and convenience when channelling online

You can consult the doctor on oDoc from your own bed if you feel like it.

A virtual consultation is much easier to fit into your busy schedule. You don’t need to take time off work, you can simply schedule a consultation during your break, or before or after work. If you are taking care of children or an elderly parent, usually you would need to find alternative care while you go to a clinic for your doctor’s appointment. But with oDoc, this worry is eliminated as you can still uphold your family responsibilities.

Reduced exposure to other diseases commonly spread in hospitals

With virtual consultations, you are less exposed to other people’s germs, which is an even greater benefit if you’re chronically ill, pregnant, elderly or immunocompromised. This reduces the spread of COVID-19, flu and other infectious diseases. Doctors are protected as well.

Immediate paediatric care for babies and children.

If your baby or little child has suddenly got sick in the middle of the night, you can immediately channel a doctor on oDoc who can ease your worries, provide a diagnosis and a prescription if needed.

Online psychiatric support

Taking care of your mental health is as important as taking care of your physical health, which is why oDoc gives you the opportunity to speak to a counsellor or psychiatrist confidentially and privately.

Channelling with a doctor online is not meant to take the place of in-person appointments but it can be an important addition to patient care. Consult with a doctor on oDoc today!

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Dengue: the whats, whys and hows.

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 Dengue seemed to have taken a back seat in the news the last year but it is fast becoming  a household concern, yet again. With  9,669* dengue patients being reported in Sri Lanka so far in 2021, it is safe to say that dengue ‘is back’ (not like it ever went away though). So we at oDoc are breaking it down for you. We go into detail about the causes, treatment and prevention of dengue, so keep reading!

What is dengue and how is it caused?

Dengue is a mosquito-borne disease. Dengue viruses spread among people through the bite of an infected Aedes species mosquito. These are the same types of mosquitoes that spread Zika and chikungunya viruses. These mosquitoes breed and lay eggs in still water (in buckets and pots in your garden which has collected water). These eggs can even survive up to 1 year and can withstand dry conditions till they are in water again.

Is dengue contagious?

Dengue is not contagious so you cannot catch the virus via contact with an infected person. However, an infected mother can pass the virus to her fetus during pregnancy or around the time of birth. In the case of infected breastfeeding mothers, it is encouraged that they continue breastfeeding their infant due to the benefits of breastfeeding. So far, there has only been 1 case of the virus passing to the infant via breast milk.

 

What are the symptoms of dengue?

It is said that 1 out of 4 people who are infected with the dengue virus will get sick and can show mild to severe symptoms.  Mild symptoms include high fever along with a combination of aches and pain in muscles and joints, rashes and nausea. Symptoms last about 2–7 days. Most people will recover after about a week. Severe cases of dengue usually require hospitalisation. Symptoms and warning signs include:
  • Belly pain, tenderness
  • Vomiting (at least 3 times in 24 hours)
  • Bleeding from the nose or gums
  • Vomiting blood, or blood in the stool
  • Feeling tired, restless, or irritable

If you are showing any of these symptoms or warning signs, seek medical attention immediately. It is also important to note that these warning signs usually begin 24–48 hours after your fever has gone away.

What’s the treatment for dengue?

Unfortunately, there is still no specific treatment to cure dengue. However, it is vital that you rest as much as possible and keep yourself hydrated by taking a lot of fluids if you are diagnosed with dengue. You can also take paracetamol (do not take aspirin or ibuprofen) to help with the fever and body aches and pains. 

It is advised to seek medical advice rather than self-diagnosing and opting for self-treatment. 

What can you do to prevent dengue?

  • Keep neighborhoods clean and free of still water 
  • Frequently clean garden, pots, vases and balconies
  • Wear clothes that cover the body and minimize exposure to mosquito bites
  • Always use mosquito repellents
  • Use mosquito nets
  • Installing net screens on doors and windows.

In these difficult times, it is vital we look after ourselves and our loved ones. If you or anyone you know is suffering from any of the above-mentioned symptoms you can speak to an on-demand doctor on oDoc from the comfort of your home.

Stay indoors. Stay safe.

*At day of writing (13th July 2021)

Sources

  1. Epidemiology Unit – Ministry of Health. (2021, July 13). Dengue update. Epidemiology Unit – Ministry of Health Sri Lanka. https://www.epid.gov.lk/web/index.php?option=com_content&view=article&id=171%3Adengue-update&catid=51%3Amessage-for-public&Itemid=487&lang=en
  2. Content source: Centers for Disease Control and Prevention. (2021, June 28). Dengue | CDC. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/dengue/index.html
  3. Dunkin, M. A. (2010, July 26). Dengue Fever. WebMD. https://www.webmd.com/a-to-z-guides/dengue-fever-reference
  4. WHO. (2019, July 8). Preventing Dengue in Sri Lanka. World Health Organization. https://www.who.int/srilanka/news/detail/08-07-2019-preventive-action-is-vital-to-curtail-dengue-outbreaks-in-sri-lanka

 

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oDoc launches TPA services for insurance companies

oDoc launches TPA services for insurance companies

From left: CEO Heshan Fernando, Chief Growth Officer Nare Bandaranayake, Chief Medical Officer Dr. Janaka Wickramasinghe and COO Ashik Bari 

oDoc, Sri Lanka’s largest digital health company, has partnered with Vidal Health, India’s leading TPA with a growing presence in international markets, to enable insurance companies to outsource their entire insurance administration process.

Third-Party Administration supports insurance companies in their operational services of policyholder enrolment, benefits management, cashless hospitalisation, claims processing and fraud prevention.

View Article on Daily News

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oDoc set to transform health insurance industry with launch of TPA services for insurance companies

oDoc set to transform health insurance industry with launch of TPA services for insurance companies

                                                                                               From left: CEO Heshan Fernando, Chief Growth Officer Nare Bandaranayake, Chief Medical Officer Dr. Janaka Wickramasinghe and COO Ashik Bari 

oDoc, Sri Lanka’s largest digital health company, has partnered with Vidal Health, India’s leading TPA with a growing presence in international markets, to enable insurance companies to outsource their entire insurance administration process.

Third Party Administration (TPA) supports insurance companies in their operational services of policyholder enrolment, benefits management, cashless hospitalisation, claims processing and fraud prevention. 

View Article on Daily FT

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