Recent report says, lock down has increased anxiety and OCD symptoms.

• In OCD the thoughts are like, “because my hands are not 100 percent clean, I’m going to get disease.”

• Mindful way of confronting ocd thoughts “I don’t know my hands are clean in this moment and can’t predict the future.”

To be mindful means observing and accepting unwanted thoughts, feelings, physical sensations without judging or attaching meaning to them or trying to stop or vchange them.
Helping people aware of their thoughts can redirect away from compulsions.

– Cognitive Care.

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Generally, by the time April, all the exams are over and new academic year starts. But in the real scene, most of the exams are pending…happy for some and stressful for many.

During holidays children stay out and play for all the time, outings, fun, no rules etc.,..but now..all are at home and still, the vacation mode hasn’t started, and joy is missing.

At home we can see teens with irritable, anger and boredom faces and always-on social media……is it normal ?…yes of course!

Being in a crisis period, for adolescents..they’re going to miss around 3 to 4 months of their social learning period. Moving around with the peer group, exploring and doing activities are significant factors for the development of executive functions in the adolescent age. Statistics says peak age for mental illness is the adolescent period. Complete development of executive functions helps in reasonable cognitive control like attention, memory, understanding one’s actions and emotional regulation which helps them feel grounded and self-content.

As parents and caregivers, how do we help our teens to cross this crucial period successfully?

Now we frequently use the word ‘Social distancing’…yes very important to stay social distance but not ‘distance from society’. Communicating with the peer group should be allowed and encouraged. They can use quality time with friends using apps like FaceTime, hangouts..as social connection is vital in adolescents.

Staying in the present moment, an aspect of mindfulness is to be taught as it is. They should know the current scenario, the whole human race undergoing. Importance of careful hand washing, safe practices of keeping health and hygiene makes them aware of what, how and why they’re doing.

Even though it is chaotic now, parents can remind teens of their goals and purpose. As this situation is temporary and things will change, instilling hope keeps them intact with their goals.

Stress dysregulation comes when there is a lack of physical care. Stress eating is a significant risk when there are fewer distractions and activities to do. Walking, jogging, dancing, creative art, making food are all excellent options and done indoor, which keeps them healthy and happy.

Good screen time with family can be fun and entertaining. Make this chance to get quality sleep and food for the mind and body.

Finally, take a pause,…look around…this is where they were running each day with no time. So let them explore, declutter surroundings, who knows they may find their once upon precious childhood stuffs.

Be mindful, stay happy and healthy and show gratitude.

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Let us discuss the above question using Mindfulness of Thoughts.

What is mindfulness. It is purposely bringing your attention to the present moment in a non judgemental way.

Thoughts are your thinking pattern based on early experiences, may be ideas, beliefs, facts occurring in the form of visuals, pictures, conversations, memories etc. You cannot stop your thoughts as it is the work of brain. As long as we live, our brain works and produces thoughts.

Thoughts act as vehicle to your emotions . Whenever you feel happy, sad, guilty, irritable, just analyse the thoughts. You can understand that it is the thoughts which creates those emotions and not the situation.

Let us take the current crisis situation, It is normal to have feelings of fear, anxiety etc,.This is in fact high in case of health care workers who are close to infected people.

How do we navigate these negative thoughts. A simple tip which could be practised as a mindful exercise or a fun activity. When you feel uncomfortable, your can identify it through you body sensations. You may feel tightness in chest, difficulty in breathing, in that case, stop your work for 2 minutes. Analyse your thoughts. Visualise as though you are standing in a railway platform. Train is coming, it’s nearing the platform. It stops for a while and then leaves. Here as if a visitor watching the arrival and departure of train, watch your thoughts from outside, it comes and leaves the mind. There is no need to get attached with the thoughts. Thoughts have nothing to do with your self. You cannot be labelled by your thoughts.

 Some people have the obsessive thoughts of contamination, bad things which they are feared to tell it out because of labelling self as bad person. This creates guilt and negative image of self.

These occurs even in children and they are hesitant to communicate this to their parents.

As a fun activity you can tell them to imagine themselves as Harry potter standing in the railway platform .your thoughts are like trains which comes, stops and leaves. Thoughts have nothing to do with your real self. Whatever thoughts coming are like passing trains, passing clouds, don’t get attached to it. Allow it to move on. Staying out and watching your thoughts gives you the awareness as how to navigate these negative thoughts mindfully without harming you.

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