Feeling Anxious?
FREE 5 STEP PLAN AND MEDITATIONS TO HELP YOU COPE |
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It's understandable if you're still feeling more tense than usual since the COVID-19 pandemic; uncertainty normally increases feelings of anxiety and worry. As we self-isolated, we may have lost some of our usual coping mechanisms, such as socialising or exercise, or developed new habits. Whilst some habits will have been good for our mental health, some may have you still feeling less able to cope.
We care for you, and to help you through we're giving you a:
It's understandable if you're still feeling more tense than usual since the COVID-19 pandemic; uncertainty normally increases feelings of anxiety and worry. As we self-isolated, we may have lost some of our usual coping mechanisms, such as socialising or exercise, or developed new habits. Whilst some habits will have been good for our mental health, some may have you still feeling less able to cope.
We care for you, and to help you through we're giving you a:
- FREE 5 Step Plan with simple suggestions for managing anxiety and isolation
- FREE Audio Meditations (free access to selected audios, at the bottom of this page).
The Vimbo 5 Step Plan to Manage Anxiety and Isolation
Sticking to a routine as much as possible can help increase your sense of certainty. By doing familiar tasks, we give ourselves a sense of control (lowering uncertainty). Eating regular, healthy meals and taking your usual medication is also essential. Doing this can help keep your immune system healthy, and help keep your anxiety levels in check too by helping your internal systems (such as blood sugar levels and hormones) remain stable.
Exercise can also help reduce your anxiety levels by burning cortisol - a hormone associated with stress. Try skipping or running in place for at least ten minutes to get the heart pumping and burn away some anxiety. Alternatively, you may prefer to try some gentle stretching to help relax your muscles, reducing any physical tension they may be holding.
Exercise can also help reduce your anxiety levels by burning cortisol - a hormone associated with stress. Try skipping or running in place for at least ten minutes to get the heart pumping and burn away some anxiety. Alternatively, you may prefer to try some gentle stretching to help relax your muscles, reducing any physical tension they may be holding.
Our thoughts can have a powerful impact on our mood and body. When we feel anxious, we tend to worry more. We may notice powerful physical sensations such as muscle tension and a racing heart. Memories of the past and worries about the future can often be unhelpful to our present circumstances and may even cause us further distress. By trying to keep your focus on the here and now, you can ensure your energy is where it is best used and most influential - now!
Although this may sound simple, it is human nature to be distracted by our thoughts. You may find that some tasks or activities are better at holding your focus than others, especially those that require your concentration or physical movement. Some ideas include washing dishes, painting or colouring a picture, doing a number or word puzzle and playing games. Jenga, anybody? Whenever you notice that your thoughts have wandered off, gently return your attention to the task at hand. You can use your five senses to do so easily by asking yourself:
And on that note, why not try to cook or bake something new and exciting. These both require sustained focus and provide an opportunity to appreciate some great tastes after!
(Disclaimer: We here at Vimbo love to eat!)
Although this may sound simple, it is human nature to be distracted by our thoughts. You may find that some tasks or activities are better at holding your focus than others, especially those that require your concentration or physical movement. Some ideas include washing dishes, painting or colouring a picture, doing a number or word puzzle and playing games. Jenga, anybody? Whenever you notice that your thoughts have wandered off, gently return your attention to the task at hand. You can use your five senses to do so easily by asking yourself:
- What can I see?
- What do I hear?
- What sensations can I feel/touch?
- What do I smell?
- What can I taste?
And on that note, why not try to cook or bake something new and exciting. These both require sustained focus and provide an opportunity to appreciate some great tastes after!
(Disclaimer: We here at Vimbo love to eat!)
Learn new coping skills. Psychologists often use the analogy of a bucket when describing stress and coping skills. Imagine your system as a bucket. The water pouring into your bucket represents the stressors or demands you are facing in life. The holes in the bottom of your bucket are your coping strategies, the things you do to help you relax and to deal with your demands. At the moment we have the great Zambezi river of stress and demand flowing into our buckets as we all deal with the impact and uncertainty of COVID-19. So, we need a lot more holes in our buckets to stop them overflowing!
Consider increasing the amount of time you spend on your coping activities/skills. For example, if you usually read in the garden for twenty minutes a day to unwind, you could consider increasing this to 40 minutes.
You could also increase the coping skills you have by trying some new ones. New hobbies and interests can provide an excellent source for reducing anxious worrying by getting you to practice something new. You could try to start a daily journal where you write about your thoughts and experiences. You could also consider practising some active relaxation such as meditation or Progressive Muscle Relaxation.
To help you try this, we've provided FREE AUDIO MEDITATIONS (SCROLL DOWN TO LISTEN👇) so you can practice relaxation and reduce your anxiety. You can use these as often as you like with research suggesting that the more you practice these skills, the more benefit you get from them. Try making them part of your daily routine to help you build the habit.
Consider increasing the amount of time you spend on your coping activities/skills. For example, if you usually read in the garden for twenty minutes a day to unwind, you could consider increasing this to 40 minutes.
You could also increase the coping skills you have by trying some new ones. New hobbies and interests can provide an excellent source for reducing anxious worrying by getting you to practice something new. You could try to start a daily journal where you write about your thoughts and experiences. You could also consider practising some active relaxation such as meditation or Progressive Muscle Relaxation.
To help you try this, we've provided FREE AUDIO MEDITATIONS (SCROLL DOWN TO LISTEN👇) so you can practice relaxation and reduce your anxiety. You can use these as often as you like with research suggesting that the more you practice these skills, the more benefit you get from them. Try making them part of your daily routine to help you build the habit.
Use technology to stay in touch! Being apart from those we care about can be difficult and make us feel even more stressed (we’re used to being a part of a herd!). Try using technology to help you keep in touch with friends and family. Try to offer support as well as share your concerns when you chat, but be sure not to lead each other down the dark and uncertain paths of “what if”. These thoughts will only make you feel anxious and drain your energy since there is nothing you can do about them in the present.
Although social media can help us keep in contact with each other easily, it can also help spread anxiety and unnecessary fears. Try to notice for yourself how social media is impacting your thoughts and feelings. If they are making you feel more anxious, consider limiting the amount of time you use them for each day.
Not all of us are comfortable and confident with technology, so it may also be helpful to check whether you can offer advice to others on how to access it. There is also nothing wrong with a good old fashioned phonecall :)
Although social media can help us keep in contact with each other easily, it can also help spread anxiety and unnecessary fears. Try to notice for yourself how social media is impacting your thoughts and feelings. If they are making you feel more anxious, consider limiting the amount of time you use them for each day.
Not all of us are comfortable and confident with technology, so it may also be helpful to check whether you can offer advice to others on how to access it. There is also nothing wrong with a good old fashioned phonecall :)
Try to be kind and compassionate to yourself and others. When we feel stressed or anxious, we tend to be angrier and snap more at others. Try to be mindful of how you are behaving towards others and try to be compassionate with how others may be responding at the moment. Often it may be more helpful to offer them support, such as ‘Come and join me in this relaxation exercise’ than to criticise them for being tense.
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