Feeling increased anxiety in the last 2 weeks? Can’t stop checking the news?
Though completely understandable in this moment in history…this constant intake of stressful data coming into our brains and bodies is bound to have an effect on our well-being. Our bodies can only take so much stress before you start seeing the negative effects:
difficulty concentrating, focusing.
trouble sleeping.
with social distancing and isolation comes emotional distancing and isolation.
shallow breathing, increased heart rate.
muscle tension, soreness, pain.
rumination, intrusive/obsessive thoughts.
changes in appetite.
And for those who already struggle with anxiety and depression, PTSD, OCD, or any other mental health issues, the distress can increase significantly.
Our brain is well wired to keep us safe…and in the midst of a threat, FEAR takes over and our survival brain kicks in. We can lose rationality when our decisions are being made from emotion.
So…what to do when we have access to such immediate information and find ourselves overwhelmed?
You can do all the things that are recommended by public health officials on how to prevent the spread of this awful virus…AND…you can also take care of your mental health.
If we are constantly focusing on the possible outcomes of this pandemic, ruminating, endorsing obsessive thinking, and feeding our intolerance of uncertainty…our brains are likely going to be functioning from emotions. And because our brain might be reacting from emotion, we want to bring your attention back into the here and now…focusing on your body using a cue such as your breath. Fact: our breath has the incredible power to regulate our emotions.
A few suggestions:
Try focusing on your breath for 1 minute at first, and then add minutes as you get comfortable. Just notice how the air goes in and out of your body…as its happening naturally…don’t try to force it any way…just notice the in and out of your breath. You might find that it naturally slows down.
Try using an app to guide you with these practices. I like the Calm app… I’m also currently looking into Breethe, Aura, and iMindfulness.
Take breaks from the news. Try watching a movie or series on your breaks. Or work on a puzzle, read a book. Important: fully experience it rather than having your phone, and your computer, and the TV on.
Exercise! Use a free app or follow workout videos available online. Exercise can be so helpful for our mental health.
Self-isolation does not have to mean disconnection. Try to connect with others, take advantage of the technology we have today and reach out to someone who you haven’t talked to recently. Maybe someone who you have been thinking about but being busy got in the way of chatting with them. Use video group chats to hang out with multiple people.
Try learning or enhancing a new skill, hobby, or even a language.
Contribute. Find ways to remain connected to your community: Support local businesses, offer help to those who are in need, find causes to support online.
Find professional support if you are having a difficult time coping with mental health issues.
And be kind to yourself…one of the hardest things we can learn to do .
Keep safe and be mindful!