As the coronavirus outbreak causes an increasing number of countries to go into lockdown, everyday life around the world is affected. Many of us are being forced indoors and are coming to terms with social distancing, the loss of day-to-day interactions, working from home and home-schooling, amongst other things.

These are uncertain and strange times. Our global situation has changed in just a matter of weeks, and none of us knows exactly how this pandemic will unfold. However, we do have choices about how we respond : we can be practical without panic and even find the blessings amid the chaos.

Many therapists, nutritionist and teachers are offering a wealth of resources and online sessions to help people stay healthy in mind, body and soul while they’re stuck indoors. As well as providing an opportunity to do the things which, during our familiar, busy daily lives, are usually left low on the list of priorities, this unique time is also a wonderful opportunity to cultivate an inner sense of calm that remains unshaken by external events. 

Here are a few ways to do this:

.

Look for silver linings

.

While the current state of affairs is full of uncertainty, there are many silver linings. After all, we’re typically so accustomed to nonstop doing, many of us may find ourselves with more time for simply being. Now that you’re out and about less, are you spending more quality time with family and loved ones? Or eating healthier at home? Or finally reading that book — or getting a bit more sleep, for that matter? Think of this time as a personal retreat to dive into a routine that nourishes you most.

.

Practice gratitude

.

When anxiety about the situation catches you in its grip, shifting your perspective to one of gratitude is an effective and pleasant way to reduce the stress (or fight, flight, or freeze) response, when our sympathetic nervous system gets aroused and the likes of adrenaline and cortisol get released. Take a break from worrying for a few minutes to reflect on what you’re grateful for. Times like these help us see what and who we truly cherish. You can simply say ‘I am grateful for …..’ or ‘This situation makes me grateful for …. ‘. For the biggest impact, take time to really to feel the feeling of gratitude.

.

Focus on your breath

.

Any method that helps you relax, shift your thoughts, and even connect with a higher power is absolutely invaluable in these times. A quick and simple mindfulness meditation that focuses on your breath can really do wonders and is very powerful because it can be done anywhere in just a few minutes. Feel free to do this exercise as often as you like. Set a timer for two to five minutes, and spend those minutes just noticing your breath. As thoughts rush into your mind, think of them as clouds passing through a vast sky. Notice the thoughts float by, and then return your attention to your breath. Clouds will come and go, but the sky remains. 

.

Support your immunity emotionally

.

Be aware of your emotions during this time. You may be worried for your own safety or the safety of your loved ones. Notice if your worry escalates or if you get caught in a negative spiral of emotions and if so, take this time to develop some emotional mastery by cultivating practices which can influence how you feel.  Fear and anxiety activate the sympathetic nervous system and send stress signals throughout the body, but they’re also associated with autonomic dysregulation which can weaken your immune system. Instead of letting fear take over, this is the perfect time to practice self-care and attend to your emotional wellbeing in order to support your immunity and resilience.

.

Movement

.

Every system in the body is reliant on movement, so our bodies certainly weren’t designed to be still all the time. Pent-up physical energy affects us mentally and emotionally as well as physically, so now, more than ever, it’s important to find some form of exercise which you enjoy and which you can do at home. Even mild exercise induces serotonin, endorphins and other feel-good chemicals in the brain, and also, once again, helps to lower cortisol (the stress hormone) and calm the amygdala. Slow movements in harmony with the breath are very beneficial for the nervous system, so now’s a time when you could begin your day with the likes of an at-home yoga routine or some Qi gong exercises.

.

Social connection

.

While we maintain physical distance from all but our nearest and dearest, it’s critically important that we continue to feel connected to each other —no matter how anxious or home-schooled-out we become. Our human nature needs connectivity and we suffer greatly when our social bonds are threatened or severed. At this time, social distancing doesn’t have to mean social isolation. So call, text, message, and video chat with your loved ones. Join online groups and watch parties. If nothing else, this pandemic is helping us to see how inexorably connected we all are — how, even on a vast planet, our fates remain intertwined. Let’s help each other get through this time with levity and kindness.

And as we ride out this storm, let’s remember the big picture. When you look into the smallest particles in existence, as quantum physicists do, physical reality is only a fraction of all that we experience. The rest is energy — and that energy responds to the energy of our thoughts and emotions. Our collective response at this time has immense power, so let’s choose an attitude of grace and positivity.

.

. . .

.

.

By Clodagh Meiklejohn

If you’re keen to learn some quick and simple exercises to promote feelings of calm, focus and confidence, check out my FREE mini video series ‘Incredible in 60 seconds’ 

.