Calm is a hard emotion to muster when it feels like our own environment is turning against us, and the world as we know it has turned upside down.
Our regular lives are filled with “small” actions and tasks that we do automatically as part of our routine, but that are crucial to our mental health. While the Coronavirus is a physical health condition, the uncertainty of such a large public health emergency and the shift it’s brought to our daily lives has significant mental health implications and can cause stress and anxiety for many, as well as compound these symptoms in others who are already sensitive to stress.
This situation we’re living in is a perfect example of how our environment might not always encourage feelings of calmness, but that doesn’t mean we can’t experience this state of mind.
Here are a few quick tips to help reduce anxiety and find your calm:
- Breathe. This sounds pretty basic, but it is the quickest and most effective tool we have to combat anxiety. Taking long, deep breaths can interrupt our stress response and allow the body and mind to regroup. There are various breathing techniques. A simple one is the 4-4-4 technique. Inhale for 4 counts, hold for 4 counts, and exhale for 4 counts. Practice this even when you are calm so that it is easier to remember when you are anxious.
- Admit that you are anxious. There’s great power in feeling your feelings, labeling them and expressing them. Like many things in life, once you uncover what’s behind the curtain, it becomes less scary and it will lose its hold over you. Get used to taking your emotional temperature, ask yourself questions like “what feelings am I having?”, “when did I become aware of this feeling?” “what’s triggering this feeling right now?” -- this applies to anxiety and any other feeling. Remember to do this with the goal of understanding your feelings, not judging them.
- Release the anxiety. Once you’ve identified your feelings, you must release them. Once it is released, the intensity will begin to fade. There are many healthy ways for you to do so, like: physical activity, relaxation techniques and journaling. Physical activity may include a strenuous workout or a walk outdoors. Relaxation techniques can vary from physically connective techniques, such as progressive muscle relaxation to meditation. Yoga may fall into either of these categories. Visualizing yourself in a calm way or place in combination with your deep breathing may enhance your experience. Journaling is a favorite of mine -- it’s a simple way to get your thoughts out of your head and see them with more peace and clarity.
- Get some fresh air. If you’re experiencing anxiety, the temperature of a room can actually increase it. If you are feeling the room stuffy, go outside and get some fresh air (while staying safe). A change in scenery and a little sunshine can go a long way in helping you to regroup your thoughts, reduce stress and anxiety. Combine this with deep breathing exercises to enhance the experience!
- Use a centering object. This is a pretty simple grounding technique that anybody can try at home when experiencing high levels of anxiety during this time. When we are anxious, a lot of our energy is used in combating our negative and irrational thoughts of the moment. Finding an object such as a small rock or a stuffed animal that you can hold and try to fully focus on, can help refocus your thoughts and feelings towards safety & calmness.
- Identify pressure points in the body. Massage, acupuncture or acupressure are wonderful ways to connect with your body in positive and nurturing ways. Acupressure is a series of techniques that you can do on yourself to relieve stress and anxiety, both which tend to lodge in our physical bodies. Some areas include the bridge of your nose between your eyes and between your thumb and your forefinger.
Finally, when external situations become overwhelming, because they will sometimes, remind yourself that you are not alone, and that anxiety is unavoidable, but it is manageable. Find a technique that works for you and practice that to navigate the turbulence and find your calm -- until the storm passes and the sun shines again...
