Author: Sana Rehman
The COVID-19 outbreak and its eventual impact are not only developing the risk for physical sufferings, but also unbearable psychological and mental health loss. There is a dire need to develop self-hell skills among teachers and student to combat a stressful situation (Yang et al., 2014).. The self-help coping strategies are not only helpful for reducing psychological symptoms but also for the academic prospect of the student.
The interventions of the students and teachers psychological problems have been divided into two categories i.e. therapeutic interventions and self-help skills. In therapeutic interventions, the therapist and counsellor play their best role to promote the well-being among the targeted population. While in self-help skills the students, teachers or other targeted population can reduce the psychological burden through self-assistance.
1- Therapeutic Interventions
Psycho-education. The first and foremost step in therapeutic intervention is psycho-education about the current situation is and how people can deal with it. The awareness about stressful and safety precaution may reduce the risk for disease and also release the anxiousness and depression. Therefore the students and teachers will be psycho educate about the possible effect of online education and mismanagement through online workshops and meetings. Furthermore, it will be explained how they can overcome the psychological symptoms to increase their performance during online learning.
Role play. The counsellor and student or teacher can overcome their fear through role play. It has been observed that the unconscious mind is primarily associated with intense emotion or behavioural reaction. Fore-example, if a person is not good in technological use, so the unconscious mind gives the continuous message’’ I can’t do it. To replace the I can’t do it a statement with I can do it is very crucial for moving towards success.
Through role-play and role reversal the positive mind the rigid schemas can be changed. Similarly, if a person has a childhood experience of losing someone and develop more fear during pandemic regarding fear of death. Therefore it is mandatory to reduce the level of fear using role play. The client can play the role of a therapist and describe the way how fear and anxiousness can be reduced.
Catharsis. The literature is enriched with the evidence-based studies recommended that catharsis for a stressful situation may ameliorate better consequences. The student may feel relax after expressing their emotional disturbed thoughts and reactions. The students and teachers will be encouraged to express their thoughts and emotions to make them feel better. Furthermore, they will be guided to manage their automatic negative thoughts, feelings and behaviour through self-help skills.
2- Self-help coping skills.
Assertive training or Thought Stopping. The anxiety, uncertainty about life or future prospect and other negative automatic thoughts during a pandemic are very common.
Cost and benefit analysis. The anxiety for academic loss and life uncertainty is justified and normal, but excessive fear and anticipation is associated with more mental and physical health issues. Usually, the students overestimate the adverse consequences of the situation and as a result, they experience substantial mental health issues. The cost and benefit analysis of the effects of COVID-19 or online education may develop a realistic approach. The students and teachers will be guided on how they can realistically evaluate the current situation by conduction cost and benefit analysis.
Deep breathing. COVID-19 attacks the lungs and respiratory systems and physical exercise may develop positive consequences.
Sleep hygiene. The stress anxiety and depression primarily affects our sleep cycle, therefore it is mandatory to take normal sleep. Through a few concrete steps students and teachers can improve their quality of sleep during a global pandemic.
Focus here and now. As mentioned earlier COVID-19 is associated with uncertainty about the future life. Therefore, it is mandatory to focus on here and now principals to keep themselves calm and relax.
Yoga. In stress management yoga is very effective and universally available to everyone
Naturopathy. Hers and naturopathy (liquorice, ependhra and ginger) have been used to treat many viral diseases such as influenza, flu and respiratory problems.
Progressive Muscle Relaxation. The online education or excessive screen time adversely affects the muscles and nerves. Muscle relation techniques may ameliorate better consequences (Ozamiz-Etxebarria, Dosil-Santamaria, Picaza-Gorrochategui, & Idoiaga-Mondragon, 2020). The students and teachers will be taught how they can relax their tense muscles.