After a few weeks of quarantine many of us feel a bit unhinged, unsure, and down right lost as to how to handle the situation. While there is no easy solution to the issue of COVID-19, there is something we can all do. Be Mindful.
Each one of us can take steps everyday to become more present, compassionate, and empathic during this crisis. It’s a simple thing to do and will make a world of difference in your life. The benefits of doing these practices now, will even continue once we resume to our new “normal” and the stay at home order is lifted.
So, what are these Mindful steps you can begin taking?
Go on a Media Diet
Watching the news compulsively or watching the infection rate is not helping anyone’s mental health. Not yours, not your family’s, or your friends. By all means, continue to stay up to date on local trends and what the authorities in your city or state are recommending. But, be aware that constantly checking CNN, Twitter, Facebook, and Instagram for news on the virus will only harm your well-being in the long run. Instead, consider cutting your media intake down to 15-30 minutes per day. Schedule a time of day when you will do this, that way you can stay on abreast of important information and cut out the noise.
Stop Multi-Tasking
We know many things feel out of control right now and one way to feel in control is to get many things done. However, just mindlessly checking boxes won’t change the situation. Rather, try doing one task at a time and be fully present while doing so. Get engrossed in whatever you’re doing and complete the task to the best of your ability. Taking the time to do this will help you stay present and in the moment, instead of letting your mind rush elsewhere.
Practice Gratitude
While the situation is not ideal, we all have something to be grateful for, even if it seems miniscule. Those things are important and should be acknowledged. Not only that, but by practicing gratitude, researchers at Harvard have shown that it can make you happier. Gratitude practices can make you more positive, optimistic, social, and reduce depression and anxiety. One such practice is listing 3 things you are thankful for daily and sharing it with a friend, partner or placing it in a post-it note in your room.
Meditate
Tara Brach-author, meditation teacher, and psychologist recently gave her thoughts on how meditation can help us all during the crisis. Brach recommends her RAIN Technique (Recognize, Allow, Investigate, Nurture). By using this technique, you give a voice to your fears and anxieties, instead of sweeping them under the rug. This gives you the opportunity to fully feel the emotions and release them. Using this or any other mediation technique can help you release stress, fear, and enhance your state of calm and compassion.
References
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
https://positivepsychology.com/benefits-gratitude-research-questions/
https://thriveglobal.com/stories/using-mindfulness-to-stay-calm-during-the-coronavirus-pandemic/
https://www.antioch.edu/new-england/2020/04/01/9-ways-to-remain-mindful-during-the-pandemic/
https://www.mindful.org/rethinking-our-self-care-during-the-pandemic/