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Mind And Body Care During Covid-19 Pandemic

02 Oct,2020

Dr. Aayushi Bagga

“Health is a state of complete harmony of the body, mind and spirit.”

Due to the unprecedented outbreak of the coronavirus pandemic, there are a large number of indirect health impacts causing significant widespread increase in additional mental as well as physical health issues. A potential delay in seeking non COVID-19 related illnesses is an add on to the further reporting of physical health issues.

Various drivers for the impacts are economic fallouts, social disruption, increased rates of violence and tensions between citizens during prolonged period of Quarantine.

Hence a tenable and global plan of action should be adopted to curb the augmenting health problems. During this time of isolation and separation it becomes seemingly important to cultivate mind and body balance. Self care becomes the prime importance during a crisis.

The mitigation strategies should addresses problems such as heightened stress in the families, compromised immunity , food insecurity amongst children who depend on mid day meals through school programmes.

In order to abate the collateral damage of COVID-19 pandemic , few considerations should be taken into account. These are –


Harmonal balance is the key to improving immunity , practising yoga is an adjunct to the treatment of COVID-19 as it helps in boosting immunity. Practising Yoga acts acts a bridge balance between mental and physical health.

Yoga has 4 pillars of Health- Ahar, Vihar, Achar, and Vichar

  • The first pillar is Ahar  - Food

“As the food so the mind, As the mind so the Man”.  Every bite you put in your mouth counts for your well being and lifespan,

  • The second pilllar is VIHAR – which means recreation.

Recreation is a powerful tool to keep the mind healthy and creative and also helps in keeping the liifestyle stress at bay. It rejuvenates the mind and body.

  • The third pillar is ACHAR – which means routine.

Our mental health and being are dependent on better routines.

Regularity and consistency are the key to a good routine.

  • The fourth pillar is VICHAR – Thinking

“We are a product of our thoughts".

Manage your thought process correctly. Always develop a good attitude and enlarge your vision.

Good thoughts process can be added in daily life by reading good books, scriptures, attending Satsang (religious discourses), reciting holy mantras, observing rituals, recollecting good experiences and thinking positive in all situations.

2)Journaling – An essential tool in COVID-19

It is the practice of building awareness of your own thoughts and feelings. It helps in the positive programming of your subconscious mind.

  • Gratitude Journal

“Count your blessings". Be thankful for what you have,

gratitude is the key to a peaceful life. Observe the small joyous moments of your life, small things make a difference.

Gratitude Healthcare

3) Meditation

Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. It is a mind and body practice to attain physical relaxation , calmness , helps in attaining a mental balance.

Pre requisites for meditation

  • a quiet location with as few distractions as possible
  •  a specific, comfortable posture (sitting, lying down, walking, or in other positions)
  • a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath)
  •   an open attitude (letting distractions come and go naturally without judging them).

4) Healthy Eating

Support your physical and mental well being with healthy eating.

  • Cut down on foods that can ramp up your anxiety  such as sugars , caffeine , alcohol etc.
  • Eat healthy food rich in nutrition , lean protein , essential vitamins.
  • Eat and Cheat Schedule – Have a healthy diet schedule , include cheat meals when you have cravings.
  • Replace unhealthy snacking with healthy snacking such as nuts rich in omega-3 fatty acids , greek yoghurt full of yumilicious berries, Avacado chips and roasted chickpeas.