How to Decrease Anxiety During a Pandemic
BREATHE
- Breathe in for five, hold for a second, breath out for ten
- The slow exhale tricks the brain into relaxing the body
PROGRESSIVE RELAXATION
- Tense a group of muscles as you breathe in, relax them as you breathe out
- Do in an order (top to bottom, bottom to top, your choice)
FIVE SENSES ACTIVITY (GROUNDING) - a great way to stop a panic attack
- Notice five things you can SEE
- Notice four things you can FEEL
- Notice three things you can HEAR
- Notice two things you can SMELL
- Notice one things you can TASTE
DO SOMETHING PRODUCTIVE
- Activity is a great distraction
- Do an activity which gives you satisfaction
- Examples: Clean something, organize items for donation, learn a new craft (hobby), read, walk the dog, weed or rake, make a list of people to check in with)
KEEP ON A SCHEDULE
- A schedule helps us feel more in control
- Put things on your schedule that are:
- Solitary (reading, crafting, baking, self-care, learning)
- Social (calling friends and family, checking in on social media)
- Necessary (cleaning, laundry)
- Physical (exercise - walking is GREAT exercise)
- Do not stay on news or social media sites for long amounts of time
- Avoid too much input without a rest for your system
- Take breaks to switch activities
- Spend some time away from your phone
- Eat at regular meal times
CONTROL WHAT IS YOURS TO CONTROL
- Remind yourself of what you are doing to help contain the spread
- I am staying home, I am washing my hands and keeping an appropriate distance
- I am not putting myself or those around me in danger
- I am trusting the experts to do their jobs. EVERYONE wants this to be controlled and eradicated soon.
- I do not have to spend time dwelling on what is not mine to control