All of us would love to feel in balance with whatever is going on, but at some point or other in our lives it’s inevitable we’ll experience the opposite; it’s just part and parcel of being human. Part of our work helps people discover the inner resources to turn around anxiety and other difficult states of mind in ways that feel real and long lasting. A pandemic shows us just how important it is to look after our mental health just as much as our physical body and that it’s normal to feel some anxiety in uncertain times. We thought it would be helpful to share some simple approaches that help you begin to find these inner resources:
- Review how you are already taking care of yourself around the virus. What have you chosen to do to help prevent catching and spreading? How are you supporting your own and others’ wellbeing and is there anything you can tighten up on? Recognise the possibility of Covid fatigue and falling back into autopilot. Being vigilant takes effort and energy especially when walking, jogging, queuing, getting in and out of cars, receiving deliveries, talking to others you meet, even washing your hands – recognize that in these times it’s important to sharpen your focus and not be embarrassed when you feel the need to move away or ask someone to do something different.
- Reduce your somatic anxiety (expressed as tension held in your body). Here, easy meditation exercises and yoga exercises are hugely beneficial to help you learn how to ease tension. Simply shaking out your body can be very effective. Daily walks in nature will make a real difference too. If you’re in an urban environment, direct your attention when you can to anything natural in your surroundings.
- Reduce your scrolling screen-time; let your eyes take a rest and your brain a break from the stimuli, particularly helpful in the hour before sleep. It’s hard to switch off a stimulated mind and rest is an important part of taking care of ourselves.
- Identify a few reliable sources of coronavirus information and only spend a limited time reading about what is going on and to keep up to date with the latest public health safety advice. Be supportive to others, helping them think calmly about it.
- Take good care of your immune system; getting enough sleep/rest is important; moderate not excessive exercise, review your diet, do your best to reduce alcohol consumption and smoking and make changes to support good gut health.
- Give some attention to activities you enjoy. If you’re not sure what to do or want to try something new, enjoy researching ideas and options. If in any doubt, try (7) below as a start:
- Grow something. Research suggests getting your hands in the soil has an impact on depression and anxiety. In cold weather it’s less appealing to get out in the garden. Try sprouting seeds, they just take 3 or 4 days in a jam jar on a windowsill. Uplifting to observe in the winter and nutritious to eat, this is easy and fun for every age group to try.
- Recognise any tendency to fall into catastrophising and re-ground using one or more of these simple approaches (see 2 above).
- Be in touch with friends and family and remember not everyone is comfortable initiating or has the mental space to think about getting in touch. Ask open questions – these help create connection.
- Recognise you’re only human and that there’ll be good and bad days. Remember: “If you expect your life to be up and down your mind will be much more peaceful.” Lama Yeshe
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