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Dr Angani Swamy Varma,MBBS,MD,DGO,
CEO -Educare Overseas Services,KAKINADA.
M.B.B.S. ( Andhra Medical College , Andhra University,visakhapatnam)
D.G.O. (Post – graduation Diploma in Obstetrics and Gynecology from Rangaraya Medical College , Kakinada
( Andhra University , Visakhapatnam )
MD(masters in Medicine in Gynaecology and Obstetrics)University of Nicaragua(UCN)
Secretary General,EDUCARE OVESEAS SERVICES,KAKINADA.
Dr Angani Swamy Varma Did his Services as follows
1990 – 1993 – Medical Officer, Govt. Dispensary, Pulimeru Village , E.G. District.India.
1994 – 1996 – Civil assistant Surgeon, family welfare and maternity and child & primary health centre, Panduru village, E.G. District. A.P,INDIA.
1997 – 2002 – Medical officer, Integrated Child Health Scheme, govt. of A.P. Kakinada.India.
2003 – 2004 – Mandal Health Officer, Round the Clock Child Health Centre, Tallarevu Village E.G. District. A.P.India.
He achieved Andhra Pradesh state(INDIA) Chief Minister's Award for Best maintenance of Round the Clock Women Welfare Centre and Best surgeon, Family Planning during his government service.
Lessons Based on observing the pandemic from the begining in Wuhan,Hubei,CHINA, this handbook of 100 Q&A aims at creating the peace of your mind by giving you some tips about how to see, live through and overcome the pandemic COVID-19.
The philosophy in writing this handbook is that you yourself are the best protector of others once you learn how to protect yourself. The peace of mind is the performance of your mental power, which leads to the oneness and soundness of your mind, body and soul by producing the best immunity where the best preventive effect is generated and guaranteed.
To win this battle of life, we need and seek peace of mind.
1. What’s COVID-19?
COVID-19 is the infectious disease caused by a new virus made known and widely spread with its
outbreak in December 2019. To be simple, it’s a global epidemic emergency , and a pandemic.
2. Why’s there COVID-19?
Epidemics sometimes break out all of a sudden and attack with no preparedness. But it takes time to find
out the causes for this COVID-19.
3. Why are we afraid of this COVID-19?
It’s human-to-human transmission by attacking and killing.
4. Why do I have to wear mask?
COVID-19 is respiratory emergency. Masks are used to protect yourself and others from being infected.
5. What kind of masks do I need for this COVID-19?
Disposable face mask is enough, and use masks wisely, depending on the risks management, for example, if you go to ICU to see your friends in a hospital, you’d better wear a more protective one.
6. How often do I have to use masks?
As long as you’re with others, except at home when you know they’re safe and sound. Stay safe better than say sorry!
7. Why do I have to wash my hands?
Virus is omnipresent, playing hide-and-seek with you. Game is over if you’re caught by the virus.
8. When should I wash my hands?
The more the better, especially before you wear your mask, before meals, after coughing and sneezing using your hands to cover, after touching something, after getting home from outside, and after using toilet, etc.
9. How to wash my hands?
Frequently and thoroughly wash your hands with running water and soap.
10. How do I know that my hands are clean?
You know it if you wash your hands surfaces thoroughly in and out, up and down, front and back, left and right.
11. Can I touch my face, nose and eyes?
In public places, after using your hands, it’s deadly sure that you have the virus on your hands and your mask may also have the virus now. You should put up with the itching on your nose or eyes by no touch. The itching itself will be gone soon.
12. What should I do if I touched eyes by chance?
If this happens, and you think it’s serious, go to wash your hands right now and find a private place that is safe enough, then take off your mask, and put it in a safe place with the inside facing up. Use highly clean running water to wash the touched area quickly and gently. Tears may also run out to help wash away the suspected virus hopefully. Then put back your mask, and go to see your eye doctor for further examination. Such a big trouble!
Caution: No touch of your eyes!
13. How do I clean my cellphone?
Turn off the power and wash your hands, and then spray 75%-alcohol disinfectant on all places of the cell-phone, and leave it for 3 minutes to dry up before use.
14. How do I know that I have a fever?
You can feel it, but better check it yourself or to be checked immediately. And report immediately to your community if you do have it.
15. Does a fever mean I’ve been infected?
Not necessarily the case, and don’t panic! Find a doctor for further tests. Caution is necessary and critical.
16. Why should temperature be checked and reported?
It aims at: early detection, early isolation, early diagnosis and early treatment, so that early recovery and early overcoming can be achieved. The earlier detection, the better result of treatment will be.
17. Why do I have to follow the instructions of the workers?
They’re the caregivers, looking after your health. Why not follow them who are able to help you in this time of crisis.
18. If I’m coughing, does it mean I’ve been infected?
Coughing for once or sometimes due to a cold or some other reasons doesn’t make you a case of COVID-19 but be cautious if you’re coughing too hard and frequently. You need to see a doctor for diagnosis.
19. When I’m walking or climbing, I feel out of breath, does it mean I’ve been infected?
Walking or climbing quickly will make you out of breath easily, sometimes it means you need to have more exercise or you haven’t done exercise for a long time. Do it more and longer to see whether you’re breathing in difficulty for no reason. If it
proves to be this way, go to see a doctor for examination.
20. How do I know that I’ve been infected?
If you have a fever, you cough constantly, you have difficult breathing, and you feel fatigue in combination, maybe you need to see a doctor immediately for a test of COVID-19 positive for confirmation.
21. What should I do if I’ve been confirmed positive?
Stay calm and be cooperative for quarantine and treatment. The doctors will guide you through the whole process.
22. Can I meet my friends?
If you have to, you can, but be cautious and wear mask, and stay more than 1 meter (3 feet) away from your friend, because in this situation, nobody knows who has the virus. And safer if you try to make the meeting shorter.
23. Is handshake safe?
Handshake is not safe in this situation, and it’s not the only way to greet each other, why not use other ways to keep all of you safe?
24. What is the community doing for me?
Your community asks you to follow their health advice and instructions, handling the report of your temperature, your complaints, and your suggestions, trying all their best to meet your needs of life, and supervising over your health conditions.
25. Can I join the community for the services?
You can do services and supervision over the check and report of people’s temperature, the control of the people going in and out, the life assistance to some home-and-self-quarantined people, etc.
26. Is it safe to join the team for the services?
You’re safe if you know how to protect yourself. And better if you can protect others as well.
27. If I happen to be alone at home, what should I do?
Home stay is the safest way of protection not only for yourself but also for others. You should learn how to spend your time at home meaningfully and healthily.
28. What activities are not appropriate at home?
This is a time when everybody stays at home, the activities that are noisy and disturbing are not allowed.
29. Can I go for a dinner with my friends?
Why do you have to dine with your friends at the risk of being infected or infecting others? The best policy is to skip it!
30. How do I spend a 14-day quarantine?
14-day quarantine is not long if you just take it as a vocation for health, and relaxation if you can take it easily, when you have a good management of time for something.
31. If I cannot concentrate on my work/studies, what should I do?
If you fail to concentrate on your work/studies, maybe, you can do something that can arouse your interest and come back to your work/studies often than not, with each time longer than the previous. Your concentration grows with more time on your work/studies. If your goal is well defined, this duration of adjustment will be shorter.
32. If I cannot carry out my plan, what should I do?
If this plan is critical for your life and career, you have to carry on, no matter how worsening the situation, but not at the cost of your health, without which anything will become nothing eventually. Or you let it go for some days by doing something else, and come back to it with more ideas and efficiency. And to make this plan simple is to make yourself easy.
33. I feel my heart is beating too fast, what should I do?
This is the physical response to emergency, don’t panic! If it’s beating fast for once and in a short period of time, don’t mind it! You calm down by breathing deeply and slowly in and out for 10 seconds and repeat this way 10 times. Feel now
how the heart is doing, much better? That’s it.
34. If I feel depressed, what should I do?
You need to do the following things:
1. Think of what has happened to you, trying to figure out the reasons for your depression;
2. Communicate with your friends and talk about your problems;
3. Do something that makes you happy, like cooking something of your favorite, watching a comedy instead, and reading a book for fun, etc.
35. I don’t have any interest for anything, what should I do?
Then don’t do anything, but only engage yourself for something that comes in your hand, for example, if you happen look out of your windows, enjoy the sight outside. Or sitting with your legs crossed, closing your eyes, doing meditation, feeling the peace of your mind, and trying to look deeper into yourself. Half an hour later, you open your eyes with new vision and ideas.
36. If I can’t sleep well, what should I do?
If you’re not suffering insomnia, do the following things:
1. 2 hours before sleep, don’t drink water. That will make you get up many times in the midnight for pissing;
2. Have a good management of your time by going to sleep regularly;
3.Take a hot shower 2 hours ahead of your sleeping time to help you sleep soundly;
4. Avoid reading or watching something exciting 30 minutes before sleep;
5. Avoid drinking coffee if you’re sensitive to caffeine;
6.Take a short nap at noon if you tend to nap longer.Too long a nap will ruin your night sleep.
37. How many hours of sleep are appropriate?
This depends on how many hours are enough to keep you energetic the next day, for some people, six hours are enough, while others need eight hours, like the charge of the cellphone batteries, different brands differ in terms of time needed for the charge.
38. What can I do to improve my sleep quality?
Some exercise,especially meditation will help you improve your sleep quality, if you practice meditation. And some reading or quiet arts, like drawing a picture, listening to light music, can also be effective.
39. The talk and mentioning of COVID-19 make me feel nervous, what should I do?
If your mind is set for COVID-19, you’ll feel nervous, because it kills and you’re afraid of being caught and killed. But wait, if you’ve well protected yourself, why are you afraid? So, you should learn to turn your mindset for something that is worth your efforts, even the enjoyment of life itself. Don’t trouble trouble until trouble troubles you! Enjoy today instead of
worrying about tomorrow.
40. The information about COVID-19 is boundless, which is reliable?
The official information is more reliable. But don’t be too obsessed about it, information is only for your reference to know about the situation, where self-protection is always the best policy.
41. When I go out for shopping, I’m afraid of being infected, what should I do?
Shopping is for survival, something you have to do and also part of your life. Once you go shopping, do it once a week instead of twice or thrice. If you can choose a shop not crowded, that would be better. And after shopping, wash your hands thoroughly.
42. In shopping places, how can I protect myself?
A mask is a must, and don’t follow a big crowd. When paying, better with card than cash, best with e-pay. When standing in a queue, stay one meter(3feet) away from others.
43. Is it necessary to wash the goods packing bags from shops?
Better wash them with water and soap for future use if they’re not only for single use. After that, wash your hands properly.
44. Is it necessary to disinfect my home every day?
If you don’t feel safe, just do it to feel safer. It’s also a good exercise, anyway. And now, you have more time for a cleaner home environment.
45. Every time when getting home from outside, after doing all the wash, I still feel uncertain of the safety, what should I do?
If you feel it not enough, do it again or just wash your hands to make you feel safer. Anyway, you’re going to use your hands most at home.
46. The longer I stay at home, the more reluctant I want to go back to work/study, what should I do?
It’s human nature. Being accustomed to the way of home stay will make you feel that you don’t have to go back to work/study. But you have to face reality. Home stay is an exception for an emergency, life is what it is as normal for most of the time. So, face it and take it! Or you can buy a small gift for yourself to encourage such a return to the normal.
47. The home environment is too cosy to allow me to work/study efficiently, what should I do?
In home stay, you feel you have more time not just for one thing but for many things, such as when you work/study on internet, you can cook as well, and also listen to music. Your multipurpose brain seems to be working perfect, but the efficiency is a problem. You’ll find no way to make all the things perfect, leading to a waste of your time and energy. So, the
best policy is: Do one thing at a time, trying to make it perfect!
48. How to enjoy my life of home stay?
You can do a lot of things that you want to do, but found no time, such as watching some movies. You can develop a hobby like writing a novel, the art of drawing. And if you don’t have any hobby, cook for yourself and your family. Staying with your family itself is also enjoyable and valuable if you can grasp this chance to enhance your family ties. Playing games with your kids and telling stories are highly recommended.
49. My kids are too noisy at home, what should I do?
Talk with them. Give them gifts for their good manners, and punish them if they don’t behave so nice. If they behave well, they can be allowed a longer time for their games.
50. If my kids and pets are bored of staying at home, what should I do?
Go out with them for a while but find a safe place away from the crowd. 51. How to clean the pets after an outdoor walk?
Use the 75%-alcohol spray or some other disinfectants to disinfect all over their body, and if it’s possible, wash them with water and soap. After that, better keep them contained in a restricted area for at least half an hour, especially away from kids.
52. If I don’t know how to cook, what should I do?
This is a good chance for you to learn how to cook by internet, and maybe after this home stay, you’ll enjoy cooking. Remember to cook all the foods thoroughly, leaving nothing half done.
53. If I eat fast foods every day, is it all right?
Fast foods are not healthy enough, but you can eat some other things to make your diet more nutritious, such as the nuts, fruits, etc.
54. If I’ve lost my appetite, what should I do?
You need a change of your food, perhaps. You can try to make an order of something that can arouse your appetite, or you just go fasting for one day or two, your appetite will be back soon when you’re hungry.
55. Do I have to eat fruits every day?
Not really, but fruits are important to keep you healthy. An apple a day keeps the doctor away, and here in this situation,it keeps the virus away.
56. How can I have enough vitamins?
You can obtain enough vitamins if you eat properly in a balanced way which gives your body all the nutrients from a wide variety of different foods. An excessive amount of vitamins cannot be digested but to be wasted. You should eat vegetables, meats, fruits and nuts, etc. and drink milk every day if chance permits, especially when you’re not busy working/studying.
57. What’s the most nutritious thing to eat to prevent against COVID-19?
There’s no such a thing available in this world but out of your imagination. A well-balanced diet is always the most nutritious.
58. Is nutritious thing helpful in preventing against COVID-19?
It’s helpful, but nutrition means balanced diet, coming from what you’re eating every day. You eat to build your body. If you eat healthily, you’ll be made healthy and strong to prevent against attacks of all kinds of virus including this COVID-19.
59. How to make home life interesting and colorful?
If you want it, you can make it. You’ve a lot of time for this intention and invention.
60. I’ve lost my interest in reading, what should I do?
Reading is not the only way to spend your time, you can go for anything you feel right.
61. I’ve been obsessed about watching TV every day, what should I do?
It’s harmful. You need to plan your time to reduce the TV time by turning your attention to something you failed to engage in before this home stay, such as the reading of classics, listening to some music of your interest, etc.
62. If I have a stomach disorder, what should I do?
Take some medicine for stomach disorder or if you don’t want to go to the pharmacy shop, eat something that is easily digested foods. Or going fasting for one day or two also works sometimes. But drink water properly.
63. If I have a headache, what should I do?
If it’s chronic, you must have known what drugs you’re eating for relief. If it occurs suddenly, maybe you need a rest, especially, your eyes, and at the same time, you can do massage on your head by combing your hair with your finger tips by scratching it hard all over, in a way of back and forth.
64. If I have an eye problem due to long time of using cellphone, what should I do?
Take a rest by putting away your cellphone for at least 15 minutes. After one hour of using your cellphone, better take a rest for 15 minutes.
65. How do I do exercise at home?
Quiet exercise, like gym, yoga, walking, etc. are highly recommended.
66. How can I get all the family members motivated for exercise?
You do it first, and then get another involved and then one after another. Maybe they don’t like it, but if you keep moving them, they will be motivated. Or they need a prize, a gift, or whatever you think appropriate. A bit of exercise is better than no exercise at all.
67. What’s the best exercise at home?
Best exercise is quiet and not disturbing others, and at the same time, meets your taste and ability.
68. What do I have to pay attention to when doing exercise?
Don’t injure yourself! Safety is the first thing and persistence in doing it is another. It’s something you yourself find enjoyable and appropriate. And don’t try to do it too much within a short time and for once. It’s a long race, don’t run so much and so fast in the beginning. You’ll be tired out for once and all if you do it too long and too much.
69. How long is enough for everyday exercise at home?
At least half an hour, or no more than one hour. It’s up to you, depending on what kind of exercise you’re doing, for example, walking at home can be as long as one hour, but for doing press-up, half an hour is also too hard.
70. What should I do if I injure myself by chance?
If it’s mild one, feeling no aching, you just stop and rest for some days until you feel right for exercise again. If it’s bleeding and aching, maybe you need to go to the hospital for further treatment.
71. Some confirmed cases are found in my neighbourhood, I feel the risk of being infected, what should I do?
Protect yourself well at any time, in any place, with anybody and for anything.
72. I often have nightmares, dreaming that I have been infected, what should I do?
Don’t think of the epidemic during the day time, just pay attention to your own safety, and live your own life at home. Before sleep, read something that makes you happy, or do meditation for 30 minutes, thinking of the beautiful and the wonderful, making your mind tuned to happiness. You’re what you think.
73. I feel so nervous that I take my temperature so frequently to make sure that I’m fine, what should I do?
You’ll make yourself mad if you do this way for some days, maybe you’ll fall ill soon. You need to do something that will draw your attention from this obsession and illusion about temperature, such as cooking, watching a movie, reading a book, etc. Still you should learn to protect yourself and you’ll find what you are worrying about is just your imagination.
Use your imagination wisely!
74. How much water do I have to drink every day?
Better 1500-2000ml and if you’re fond of drinking tea or coffee, just go for it as long as enough water is supplied to make you healthy. Soup is also preferable, but don’t make it too salty. Coke and Pepsi are not recommended as they’re like fast food, doing nothing good to your health.
75. Is coffee the right thing for drink before going to bed?
If it doesn’t affect your sleep, it’s right for you. One man’s meat is another man’s poison.
76. I’m afraid of going to see the doctor when I feel ill, what should I do?
If you can put up with your illness, there should be no problem. If you cannot ensure it, just go to see the doctor to find out what has happened. Feeling ill will affect the quality of your life though it’s not necessary that you’re really ill.
77. If I have to see the doctor in the hospital, how can I protect myself?
Hospital is more risky than some other places, and more caution is needed. If you can choose a hospital that is not crowded, that would be better. And making an appointment with the doctors is also highly recommended to reduce the risk of close contact with more patients in a hospital. And when you stand in a queue or sit in the waiting room, keep one meter(3 feet) away from the people around you. And after seeing the doctor, wash your hands carefully, and better take a shower.
78. What should I do if the people around me don’t wear masks?
Mind your own business and safety, trying to avoid close contact with them. Keep a safe distance of one meter(3 feet) away. And shorten your time of staying with them.
79. If my kids don’t want to wear masks, what should I do?
Talk with them and coax them into using the masks, or give them prizes for wearing masks. Tell them how cool they look in masks.
80. What’s the best way to protect myself?
If you do the following things all together, you’re well protected in the best way:
1. Wear a mask; 2. Wash hands frequently; 3. Avoid close physical contact with strangers; 4. Avoid meetings and gatherings; 5. Eat well; 6. Sleep well; 7. Drink well; 8. Report immediately if you have a fever.
81. What should I do if my family members are not happy together?
Try to create a chance to relieve the tension, such as singing, dancing, playing games, telling stories, etc. If it doesn’t work, ask them to go for something they’re happy about. But never give up communication and negotiation, and sometimes
you’ll have to learn to concede, compromise and accept.
82. I’m afraid that I’ll be fired after this epidemic, what should I do?
Don’t frighten yourself before you see a snake.Sometimes people are much more frightened by their imagination than the real.
83. Without going to work/study makes me feel guilty, why?
Your commitment is appreciated, but not for this time of pandemic, which is not the result of your doing something wrong or ill-minded. Enjoy your home stay with your families.Don’t feel guilty for doing what’s the best for you!
84. I feel that I’ve been discriminated, what should I do?
In this situation, freedom is restricted, such as going out as you like in normal times is strictly regulated, and the less going out the better is strongly suggested or performed. Regulations of going out are made to reduce your frequency of going out. Not only you but almost everyone feels discriminated, including the check of the temperature. Everywhere you go, you’ll be asked to wear masks, and your temperature will be checked not just once but many times. So, in this time of crisis, there should be some measures taken against your will. But it’s all for health’s sake, and actually you’re protected, not discriminated. Regulation is designed for your protection.
85. My family members are back to work/study, I’m afraid they will be infected and then I’ll be infected, what should I do?
Help your family to well protect themselves, then you’ll also be protected.We are family and we fight the virus together.
86. When back to work/study, I’m afraid I’ll be infected, what should I do?
Protect yourself first by wearing a mask properly, and less physical contact with them. If possible, avoid gatherings and meetings. And don’t forget to wash your hands frequently. No touch of your eyes and nose.
87. How can I focus on my work/study after this long time of leave?
You need to adjust yourself to this long time missing environment by doing something according to your plan or set a new target to force you to move forward. After some days, you’ll be back to normal.
88. How to improve my performance?
You need to be free from worries about this pandemic, and then you’ll be free to utilize your potential and be ready for some new ideas.
89. If I share the office with others, what should I do?
Wear your mask for protection, even when talking with others. Disinfect the office together and keep a distance of one meter(3 feet) away from others. Wash your hands frequently and immediately after touching something that is uncertain of safety.
90. If I have an office of my own, what should I do?
Disinfect the office thoroughly, and you don’t have to wear a mask when alone. Use telephone or some other e-communication tools instead of face-to-face talk. Don’t ask others to enter your office unless they have to, and keep a safe distance of one meter(3feet)away.
91. Is it safe to drink tea or coffee without mask?
Only when nobody is around or at a safe distance of more than one meter(3 feet) away from others.
92. How to talk with my colleagues?
Use the telephone, cellphone, or e-communication tools if possible. And when in face-to-face talk, wear a mask, and keep a safe distance of one meter(3feet) away, and make the meeting shorter.
93. If I have to go to the canteen or cafeteria or restaurant, how do I eat?
Get the food or drink and bring it back home or somewhere you’re away from the crowd. Don’t take off your mask until it’s safe. And your mask should be put on the table with its inside facing up. Wash your hands properly after meals.
94. I feel my life out of order during this period, what should I do?
Everybody’s is influenced in this emergency situation, which will be back to normal soon. Be confident that your life would be better after this, and your health is the first thing in the order of your life.
95. Who is going to protect me if I fail to protect myself?
Medical services are for public good in the situation of emergency. Be confident and believe that you’ll be protected, but you have to learn to protect yourself before you’re protected. It’s not your fault if you fail. You need to ask for help if you fail. Don’t be afraid of asking for help! We’re in the same boat!
96. Is there a medication for the treatment of COVID-19?
The medication is not found ready, if a vaccine is found and used, there would be no fear of it.
97. Is there a philosophy in understanding the epidemic?
It’s a question of to be or not to be and the game of cat-and-rat and a battle of life-and-death, where health is sandwiched, swinging back-and-forth in test of hope-and-despair, though we know that triumph is the end of the story at the cost of blood
98. How can I make myself the master of my health?
In this battle against the virus, you’re a fighter not only for yourself, but also for others, and for the human beings as a whole, and being a fighter, you should be strong and know how to protect yourself first. This virus can never win the battle against you, who is to be made only stronger in the mind and body hereafter. Be a master of protection before you
become a master of health.
99. How can I make myself the master of my mind?
In this situation, you’re what you think. Think of the best, do your best, and work for the best, and then the best of your mind works for the best of you, leading to best performance of everything you desire of. The power of your mind makes wonder of
life and health.
100. What’s peace of mind?&How to practice the peace of my mind?
Peace of mind is freedom from worries, and here, it’s freedom from the worries of being infected by the pandemic. Your mind is free only when your body is free from infection. So, health is life and peace of a living mind——a safe and sound state of the mind, body and soul as one! Firstly, practice the way of good protection from being infected; Secondly, practice healthy ways of life for your home stay; and thirdly, practice your mind power by living an enjoyable life in doing something meaningfully committed to the battle against COVID-19.
Dr Angani Swamy varma.