A global pandemic is not a usual occurrence. It makes sense that you are feeling uneasy. Allow for your feelings and allow for the reality of the situation. Also allow for the fact that most of us are not in immediate danger, and that we’re working together to find solutions.
Our brains get very overwhelmed in situations that are out of our control and have uncertain outcomes. Comfort yourself by controlling what you can. Be sure to wash your hands. Do what you need to feel safe and secure. One source is the Red Cross, based on the Centers for Disease Control (CDC) recommendations. View HERE
When we bring our mind into the present, and stop ruminating about the future or the past (what has gone wrong and what could go wrong) we realize that we’re ok. Make sure your mind is where your body is. Use a mantra if that’s helpful – “This too shall pass.”
Repeatedly viewing or listening to the same scary story can really push your nervous system, even into feelings of panic. For example, schedule just a few times a day to turn on the news or look at the internet, for about 10-15 minutes at a time. Set a timer to keep yourself from fixating on the scary stuff.
Our brains and our bodies are intricately connected. We feel better emotionally when we feel physically rested. Make sure eat healthily, getting at least a little exercise, and practicing good sleep hygiene.
When you practice deep, slow breathing, you’ll feel less anxious, because your lungs will send a message through your Vagus nerve to your brain that all is well. Practice breathing ‘In’ for a count of four, and breathing ‘Out’ for a count of four, for one full minute or more.
We are biologically wired to be in relationship with one another, and there is real healing power in connecting with other people who are struggling in similar ways. Even though you’re not spending time in groups or seeing people in person in your usual manner, make sure you’re finding other ways to connect.
Even in the most challenging times, we can find a few aspects of our lives that are going well. It is important to focus on the good in times of struggle. If you realize you haven’t laughed or smiled in a while, watch a funny TV show or call a friend who makes you laugh, and remember that the world isn’t all bad. Sometimes, even in the midst of crisis, we can find silver linings.
Adapted from California Association of Marriage and Family Therapists, March 16, 2020
Copyright Robin Beresford LMFT 2020
