How to stop your panic response to Corona virus,

This unprecedented time of Covid 19. has thrown us into change and, its hard not to feel overwhelmed by all the news coverage. These feelings of panic are created by our bodies stress response, and heightened levels of anxiety during such times of change can be expected. Take a resilient approach to how you respond to these times by using these six simple strategies to support your mental and emotional health.

1.Start with calming your heart
and your mind.

Breathe,
meditate, journal, do yoga, find your favourite way to unwind and get yourself
feeling more in balance.

If you have feelings of overwhelm and uncertainty, or whatever feelings come up for you, they are to be expected in a time of crisis and change . It helps to accept and acknowledge your feelings when they show up, make room for them, and trust they’ll pass.

,It’s also okay to not be super productive, none of us have ever been through a world wide pandemic before. Take time out when you need it, or as you can, it’s fine to just “be”, to make a little nest, snuggle in and do nothing.  I’ve been reading heaps, it’s a helpful way to tune out on what’s happening around me. Sometimes too much time alone to reflect and think can leave you feeling overwhelmed by your thoughts, then you know it’s time to take action.

2.Re-frame your thinking

Taking action will help reduce your stress levels, and rather than think about what’s out of your control, look for what you can do.

Instead of worrying about the future, and what might happen it helps to stay in the present, and work with what’s in front of you right now. Immerse yourself in activities that engage and hold your attention.

Work toward keeping a positive mindset, and stay optimistic, if this sounds trivial its important to know that positive thinking and being around positive people really does help. Try to acknowledge challenge in a hopeful way, yes, this is going to be difficult, and look for the new chances or opportunities it may bring. Be kind to yourself and accepting of your feelings, treat yourself with compassion like you would your own best friend.

3.Making connections

Mixing
with others may be limited somewhat in these times, find ways using on line platforms
to connect with others either from work, networks, colleagues, friends to find
ways you can support yourself and each other to get through the challenges you
are experiencing both professionally and personally.

Laughter and humor are really great for our emotional wellbeing. Spending time with the people and doing the things you love help you feel better, and there is tremendous healing and personal growing power in talking to others and busying yourself doing things you love.

Limit information and overwhelm by taking a break from the news,
and put away your phone for a while. Make sure that information you
are getting is factual, true and is educating and helping you.

4. Take committed action

First and fore-most, take care of yourself, nourish yourself with food, sleep, support, and exercise. Self care helps you to be in your best space to support others around you.

Spend time on a hobby or try something new.You could look at this as chance to try something you’ve always wanted to do. With more time at home or in isolation this could be a positive.  You may now have time for all number of things, and a chance to do what you haven’t had time for.  Spending time on a hobby, a passion or trying something new helps lift your mood, and provides you with a chance to engage and stay present.

Be guided by your core values, as you look for what you can do, and sprinkle your values into your day. Take some time to re-connect or discover your values, they will help guide you and to feel engaged in what you do.

These three questions, offered by Russ Harris, have helped me over the last week. When I’ve experienced a wave of overwhelm or uncertainty, I have revisited them and you may find they help you to align with your values.

“What do you want to stand for in these times of
crises?

What sort of person do you want to be?

How do you want to treat yourself and others?”

5.
Remember Your Comebacks.

You
have been through other challenges in your life. Reminding yourself of the
challenges you personally have overcome will give you a real resilience
boost.

6.
Support Others. Look around your community and see who you can help.
Resilience studies
show that people are more resilient when they have strong support networks of
friends and family to help them cope with a crisis. But you can get an even
bigger resilience boost by giving support.

Look at this as an opportunity
to build your resilience, take a resilient approach to come through this time
of uncertainty and challenge, and bounce back, using these simple practices that
you can include in your everyday life.