Managing Coronavirus Worry & Uncertainty with Mindfulness
The current situation that the entire world is facing with COVID-19 brings worry, anxiety and uncertainty. We want to help you limit the hysteria and fear you may experience by explaining a little about your brain and how it functions in problematic times.
Your amygdala is a part of your brain that is constantly trying to keep you safe and comfortable. During times of global uncertainty (now) and ever-changing situations (now also) your amygdala is going to be hyper-sensitive and react more often.
When your amygdala reacts and goes into protection mode, your pre-frontal cortex shuts down and you can't effectively problem solve, make decisions, organise, plan and comprehend what is going on at that time.
You need to look after your brain by supporting your amygdala so that you can remain as calm and in control as possible.
The best way to support your brain is to be aware and pay attention. Notice your thoughts and if they start to turn to worry and anxiety about the future, bring yourself back to the present moment by paying attention to an anchor/something that is happening right now through your senses.
You can use the following examples of anchors to help bring yourself back into the present moment:
· Mindful Breathing – Place your hand on your belly and feel your stomach rise and fall with slow, gentle and rhythmic breaths as you breathe in and out. This can be practiced standing, sitting or lying down – whichever is most accessible at the time.
· Mindful Listening – Put on some slow, soft instrumental music, close your eyes and notice the different sounds and instruments playing during the song. How did the slow tempo make you feel? How did the soft volume effect you? How do you feel after listening to that music?
· Mindful Movement – Take five minutes out of your morning to stretch your body. Choose three of your favourite stretches or yoga moves and repeat those movements in a flowing sequence. Make sure to breathe as you move and hold the positions to really feel your muscles stretch and release any tension.
· Mindful Looking – Take time to notice what you can see from your window. Look out of the window and notice the colours, textures, objects, animals and weather that is occurring in that very moment outside.
· Gratitude – List three things you are grateful for. You could write it down, make a mental note or tell someone. Gratitude can change your perspective from negative to positive in an instant.
· Positive Thinking – Repeating positive phrases supports the brain and helps it to feel comfortable. Repeat the phrase up to five times to trick your brain into believing it. E.g. “I am safe.” “I am important.” “I am special.” “I am calm.” “Everything will be okay.”
These tips can be used at any time of day and as regularly as you require. Use them for yourself, your children and your loved ones. Looking after your mind is just as important as looking after your body in times of uncertainty.
If you require more help or mindfulness inspiration and resources, please head to our website: www.headandheartmindfulness.com.au for more information.