Stay connected
During stressful situations some of us have the tendency to withdraw, but humans are social species that rely on interaction and cooperation with each other to survive and thrive. Even though we are self isolating, it is important to stay connected. This is particularly crucial for those of us who live alone.
• We are lucky to have sophisticated digital communications tools to connect with others so use connection tools like Skype, Facetime, Whatsapp and the like to interact with your friends and family.
• Use video as much as possible as it has been proven that looking into someone’s eyes can further enhance your connection
• The latest app worth looking at is House Party where you can play games and take part in quizzes with your friends and family.
• If you are single and ready to mingle, why don’t you try a video date?..we hear these are becoming more popular.
Keep a filter on news
It is widely accepted that the media often uses fear triggers to capture our attention. A negative or fear filled headline has an instant effect on the neurons that fire in our brain. They reach the part of our brain, the amygdala, that causes the fight or flight response.
It is important to keep yourself updated in a crisis, but try not to constantly be on alert by watching 24 hour news or constantly looking at negative and frightening posts on social media. It is likely to lead to chronic stress, panic, anxiety and importantly compassion fatigue. Think about all those people fighting for groceries and toilet paper in the supermarkets. This behaviour is fuelled by fear and smacks of the survival instinct and an “every man or woman for themselves” attitude.
• Limit your news intake to 30 minutes daily to you are up to date but don’t get trapped in the cycle of negative news
• Don’t watch the news before you go to bed as this will enter your subconscious mind and may affect the quality of your sleep
• Don’t watch the news first thing in the morning as you will start your day in fear and panic. Try and watch or listen to something uplifting on waking or better still try meditating, doing yoga or some exercise to stimulate the endorphins
• Digest some positive news for a change. We recommend the Positive News website or Good News network. You will be surprised on how much good stuff there is going on in the world that you hardly ever hear about
Explore Breathwork
Many will question why we need to learn something that our body does automatically but breathwork is a powerful healing tool. It includes varying breathing exercise that deepen the breath and oxygenate your body. Studies now confirm that a change in your breathing patterns has huge benefits on your overall heath and wellbeing. It balances your stress responses, relieves symptoms of anxiety and improves endurance and performance. Physiological benefits include lowering blood pressure and cortisol levels and alkalizing blood PH.
• If you are interested in an energising breathwork practice check out the Wim Hof Method and read about his inspiring story.
• For a calming breath exercise that can help you relax and also fall asleep, breathe in for a count of 4, hold for a count of 6 and exhale for a count of 7. This simple exercise stimulates the vagus nerve which turns off the fight or flight response and induces a calmer state.
Try a Happiness Course at Yale university
One of the most popular classes at Yale University – The Science of Well-Being - is now available online for free! Professor Laurie Santos taught ‘Psychology and the good life’ seminar in 2018 as a response to the high level of depression, anxiety and stress amongst students. Course quickly became the most popular class in Yale’s history and gain a huge national and international interest. Santos designed the online learning platform which is now available for non-Yale students. The course covers weekly instalments which include videos, optional readings and challenging activities to do each day to build more productive habit and increase your own happiness:
• Misconception about happiness
• Why our expectations are so bad
• How we can overcome our biases
• Stuff that really makes us happy
• Putting strategies into practice
The course is free and you can start here. You can also choose to earn a certificate at $49 when you enrol. Then you get an access to all course materials including graded assignments.
Stay in the present moment
Take one day at the time and try not to project too much into the future. Challenging as it might sound as we don’t know what the future holds but worrying about uncertainty will only bring you down. Try to stay in a present moment and enjoy simple things in your day to day life. Remember, this is temporary only, you are not alone and we will get back to our normal lives soon. Take this time to practice the art of mindfulness, which will help you reconnect with your body and provide a certain clarity and calmness. You can follow this simple exercise or find a podcast or an app. Headspace, Calm, MidFi or Insight Timer to name a few.
• Sit in a comfortable position. You don’t need to sit cross- legged or have a meditation bench, cushion or any special equipment. You can sit on a chair too or lie down.
• Make sure you are you warm (you can place a blanket over your shoulders) and in a quiet room.
• Make sure your spine is straight but not tensed.
• Palms on your lap facing up or down, whatever is more natural.
• Gently close your eyes
• Take a couple of deep cleansing breaths. Deeply inhale through your nose into your belly and exhale with your mouth open. Repeat 3 times.
• Start your practice by breathing in through your nose. Bring the air all the way to your belly and feel your abdomen expanding. Gently let the air go and exhale through your nose. Don’t force anything.
• Keep repeating this breathing and observe it
• You can also observe any physical sensations you might be experiencing
• Your mind will wonder. When you notice this, just bring yourself back to your breathing and be gentle at yourself as nobody can entirely clear their mind.
• Do this for as long as you like. If you never done it before start with 5 minutes and increase as you gain more practice.
• When you are ready gently blink your eyes open and give your body a little stretch
