Covid 19

We are not just at risk of catching COVID-19

A global pandemic, a virus that can be deadly to some, can understandably create uncertainty and make people feel unsettled. Anxiety can be contagious. Our brains are wired to respond to threat, it is a primary emotion designed to protect us. When our brain’s alarm system has been triggered, we react.

When we are stressed and anxious, our brain is in survival mode, and suddenly buying 36 loo rolls or 50 tins of beans becomes a priority! We can get our brains back online by creating safety for ourselves. We can help to get our wise responsive minds back, re-engaging the thinking prefrontal cortex so we can make a rational and wise plan.

1.     Stay with the facts.

Thoughts are not facts. Facts are backed up with evidence. What is the evidence to support this thought? With so much uncertainty and unknown around it is important to bring yourself back to what you know to be true and factual. Even something as simple as, right now, you are here breathing, thinking and that is enough.

2.     Kindness and Connection.

We are not alone in this, we can all support each other, from a sensible distance, with good hygiene.  We don’t need to be isolated, reach out and support each other. We can message each other, write a card to a neighbour, meet our friends and loved ones online, we can be creative how we achieve this to suit us and those around us.

3.     Mindfulness and Relaxation.

If we are focussed on our breath, a sensory experience, we are not worrying. We can recognise our busy minds and give ourselves permission to take a moment of calm for ourselves. We can simply bring our selves back to this moment, feet on the floor -grounded, regular breathing.  Stop, breathe.

4.     Calm your racing mind

Our brains can get stuck in a loop when we are anxious. Remind yourself that right now, you are safe. What can you plan and control for? Take that action if it is helpful and sensible. Let go of what you can’t control. Any mistakes can be a learning opportunity. Allow yourself 30 minutes to worry each day in one allotted slot. Then distract yourself. Mindfulness, Exercise and if needed therapy (physical or talking) can support you.

5.     Anxiety is in the future.

What is the most helpful and healthy thing that you can do for yourself right now? Exercise and movement, being in nature, nourishing food, a hug with a loved one, a kind message to someone, a bath, reading a book, time out to do something comforting. Sensible planning for the future, of course, but stay with what you can do and what is in your control.