The Covid-19 crisis has affected us all in many different ways, physically, emotionally, economically, socially, and psychologically. We have all been dealing with the challenges brought by this virus, including possible illness, and the obstacles and interruptions to our normal way of life. When we are faced with a crisis of any kind, fear and anxiety are inevitable. These are a normal and natural responses to challenging situations that represent danger and uncertainty.
It’s so easy to get lost in worrying and obsessing about all kinds of things that are out of our control, like what might happen in the future, how the virus might affect us or our loved ones, or our community, country, and the world. While it’s completely natural for us to get lost in such worries, it’s not useful or helpful. The more we focus on what’s not in our control, the more hopeless or anxious we might feel.
One of the most useful things we can do in any type of crisis, Covid related or otherwise, is to focus on what is in our control. We can’t control what happens in the future. We can’t control the virus itself, the world economy, or how any government manages the situation. But we can control what we do – in the here and now, and that really matters. Because what we do – in the here and now – can make a huge difference to us, and those around us. Focussing on what we can control can help us maintain our wellbeing during periods of self-isolation, quarantine or lockdown, or in adapting to a new normal. Here’s how…
DEALING WITH NEGATIVE THOUGHTS & FEELINGS
Notice and acknowledge the uncertainty within a thought/feeling as it comes to mind, pause, and breathe. Tell yourself this is just anxiety talking, it is just a thought, thoughts are not statements of fact. You don’t need to believe everything you think. This thought/feeling will pass, you don’t have to respond to it or do anything about it. You can try to imagine the thought/feeling floating away in a bubble or cloud.
MINDFUL RELAXATION
Mindfulness is about taking a non-judgmental awareness of the present moment, including your thoughts, feelings, bodily state, and sensation, while encouraging openness, curiosity, and acceptance. There are many ways to practice mindfulness, here is one very simple method you can try…
Explore and connect with the present moment you are in, notice your breathing,
count your breath slowly, and the sensations of breathing in through
your nose and out through your mouth – try to count up to 20 slow
deep breaths. The goal is to calm the mind by using the five senses to
focus on the environment instead of on our thoughts. The key to
embodying mindfulness is to actually turn into a keen observer, using
all five of our senses, looking around and noticing what we see, what we
hear, what we can touch, what smells we notice.
ENGAGE
Engage yourself by shifting your focus of attention on to something else, on what you need to do, or want to do. Engaging is about becoming immersed in something that feels worthwhile. Here are some questions you can ask yourself to help you engage…
What absorbs me? What can really take my mind off things?
What are my strengths, and how can I use them today?
What healthy or positive experiences can I spend my time on?
What do I see as my purpose, and how can I pursue this purpose today?
What things can I do today that will give me a sense of achievement?
What’s going well for me at present?
What positive/healthy experiences can I plan to do today?
What do I feel grateful for today?
What small act of kindness can I do for someone else today?
Who or what inspires me?
How can I achieve a moment of calm – what activity/task can help me with this?
What gives me enjoyment?
Who can I connect with today (in reality, over the phone, or online)?