Is your severe anxiety of contracting COVID-19 holding you back from leaving home? Are you constantly worrying about the health of your parents and grandparents? Are you frequently checking for symptoms (possibly by getting PCRs, even though you are
not in a high-risk Scenario? Are you avoiding social situations or people?
If you answered yes to any of the above, this article is for you.
You are probably wishing that there was some kind of magic solution that could take away all your anxiety immediately and instill in you a state of calmness and peace – even as we move through a global pandemic that has not only severely disrupted the functioning of the world but has also taken the lives of many of our loved ones.
Sadly, such a solution does not exist. BUT there are simple things you can do today that can help you alleviate your worries.
1. Slow your Breath Down
Anxiety happens when your rate of breath is over 16 breaths per minute. One thing you can do immediately is train yourself to slow your breath down, simply by inhaling through your nose for 4 seconds (count to 4 mentally) and exhaling through your nose in 4 seconds (count to 4 mentally). Continue for 5-10 minutes.
2. Choose Now
Anxiety happens when your mind chooses to obsess about wanting to
know what will happen in the future. One thing you can do is say to yourself:
“Worrying about tomorrow is useless because tomorrow is not here. No one knows
what the future will hold, so why worry?” Then choose something in the present
moment to focus on such as your work, a conversation with a friend, helping someone
in need, cooking a meal, or going for a walk – do something that brings your attention
to the present moment.
3. Talk Therapy
Find someone who has impressed you with their state of calm and peace during the pandemic and talk to them. Explain your feelings of anxiety. This will increase your confidence and provide you with the support you need.
4. Take a Media Break
High levels of exposure to social media and news will surely increase your anxiety because let’s face it, the media rarely shares positive news and their focus on the negative surely increases your fears. One thing you can do is to limit your exposure to the media to perhaps once a day. After you receive the media information; close your eyes and repeat steps 1 and 2.
5. Establish your Routine
Disruption to routines and anchors caused by lockdowns and restrictions can certainly increase anxiety, particularly if you have been used to living a very structured life and feel uncomfortable when there is a lack of routine and structure. One thing you can do is create your own at-home structure such as set meal times, rest times, work times, down-times, fun times. Create a routine that feels right for you.
6. Be in Nature
Carve time in your weekly schedule to be out in nature whether that’s in
open parks, beaches, or simply under the clear blue sky. Simply sit in nature and repeat
steps 1 + 2. Being in nature gives your mind and body a break from technology and
connects you to the planet.
Looking for some more support to help you with your anxiety?
Enjoy this simple breath meditation:
Get in touch to receive customized support and guidance on your journey of healing.
Originally from Cairo, Shama Kaur is Egypt’s first Kundalini Yoga Teacher & Trainer. At the age of 25, Shama completed the Level 1 Aquarian Trainer Program in New Mexico. Ever since she has been devoted to spreading the teachings throughout Egypt, Jordan, Kuwait, Palestine, Dubai, Morocco, and Tunisia. Shama is a Professional Trainer in the Aquarian Trainer’s Academy. Currently, She is training as a Yoga Therapist with the Guru Ram Das association and is pursuing a degree in psychology and counseling. She is also the founder of YallaYoga Center. She’s a graduate of Business Strategy and Commerce from McGill University, Montreal, and holds a Masters degree from King’s College London.