Wellness

Coronavirus: 7 anti-anxiety tips to better support confinement

Worrying is a normal part of the human experience, especially in these times of pandemic and lockdown. If your anxiety is not controlled, it can affect your physical and mental health and make these weeks of social isolation unbearable for you and your family. So take matters into your own hands.

Start by asking yourself what exactly is worrying? Worry is defined as distress caused by something you may possibly experience in the future. The object of concern can range from the idea of ​​being locked up for several weeks to the appearance of a serious health problem.

Although there is no way to completely get rid of these thoughts, it is possible to significantly reduce their negative effects.

Here are seven tips to keep in your back pocket to get your worries under control.

1 Try mindful meditation

Practicing mindful meditation involves focusing your attention on the present moment. This can help tame racing thoughts. Mindfulness meditation is designed to get you out of your mind.

  • The next time you feel overwhelmed, follow these steps:
  • Find a quiet place where you can relax comfortably.
  • Close your eyes and take a deep breath.
  • Record your thoughts without judging them.
  • Slowly return to a usual breathing pattern.

Continue to let your thoughts flow for 10 minutes while sitting comfortably with your eyes closed.

Meditate while accompanying yourself, for example, with this meditation developed by the founder of mindfulness meditation, John Kabat-Zinn;

2. Practice deep breathing

It may seem a little simple, but increasing your oxygen level decreases the physiological effects of anxiety on your body. In other words, your heart rate drops, your muscles relax, and your mind slows, all of which can help reduce worry.

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Here’s a deep breathing exercise to try the next time you’re feeling worried:

Choose a comfortable place to sit or lie down and close your eyes.

Inhale through your nose, imagining a feeling of calm taking over your body.

Exhale slowly through your mouth, visualizing all your worries and tensions leaving your body.

Repeat this process as many times as necessary.

  • Explore Guided Visualization
  • Creating calming images can be a powerful way to slow down a freewheeling mind. It is an effective strategy to improve your adaptability. Studies have shown that nature-based guided visualization can help trigger positive behavioral and physiological responses.

    Next time you’re feeling tense, try these steps to combat negative thoughts:

    Start by sitting in a comfortable position or lying down.

    Take a few deep breaths and imagine yourself in a natural, peaceful setting, such as a forest or a meadow.

    Use all of your senses to visualize the setting, paying particular attention to colors, smells and sounds. Do this for several minutes.

    Count to three and slowly open your eyes.

    If you don’t get it right the first time, try for example this guided visualization:

  • Take a body scan
  • When you’re worried, it’s normal to store tension in your muscles. A body scan meditation helps you focus on your physical being in order to begin to release the tension you are holding.

    Begin by directing your attention to your scalp, paying full attention to how you feel. Do you feel tension or stiffness there? Continue scanning your body, down to the tips of your toes.

    This support can help you, it’s easy and it works:

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    https://www.youtube.com/watch?v=K7dRKZpqLdM

  • Talk to others
  • One of the best ways to feel less alone is to share your concerns with friends who take the time to listen to you and understand what you are going through.

    Rather than drown out your worries, call a close friend and set up a skype date. Let him know that you only need a moment to vent or chat, or just distract yourself from the confinement situation and talk about what you will do after that time.

  • Keep a journal of your concerns
  • Keeping a record of your concerns can help you analyze and process your feelings. Just grab a pen and jot down a few pages before bed or when your mind is racing throughout the day to start a journal of your worries.

    The simple act of writing down your thoughts about an awkward situation can allow you to see them in a new light.

    Here are some questions to keep in mind when writing down your concerns:

    What exactly are you worried about?

    What are your feelings about the situation?

    What’s the worst case scenario?

    Are there concrete steps you can take to address the object of your concern?

  • Move, even in your living room
  • You’ve probably heard it a million times, but exercise can have a big impact on your mental state. And you don’t have to have a vigorous gym session or a 10K hike. Physical activity on a mat in your living room can do wonders. If you don’t have any exercise ideas, turn to balance exercise tutorials on the internet and adapt them to what you can do. Even 10-15 min/day can clear your mind and feel better.

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