module 1:
Focus on what you can control
So, there are many different emotions you may have experienced lately, in particular, some level of anxiety. One of the most helpful things we can do in uncertain times, is to focus on the things we can control. So this is where we’ll start.
Emotions love emotions, so if you’re feeling worried about the uncertainty or how you will manage our minds will want to pull us further into that emotion by throwing up more worry thoughts: ‘I can’t cope’, ‘I don’t know how to manage this’ etc. We can make an active choice to step back from these thoughts and bring our focus to what we can control.
When things feel out of control, it can be helpful to build structures and routines that allow us to feel in control again. Let’s look at a couple of ACTIONS you can take to ease the physical sensations of anxiety and fear as well as how you can build a daily routine to take the control back.
In this module we will learn:
A breathing technique to help you reduce stress, anxiety and panic
A relaxation technique which can be practiced daily to help you relax your physical body and improve your overall sense of wellbeing and calmness
The key pieces to develop a routine that works for you to help keep you sane during COVID19.
Building a routine that allows us to meet our obligations as well as have time to take care of ourselves is really useful. It allows us to shift our focus from feeling out of control, to feeling in control: you can choose what you do right now. If we include socialising (albeit online), exercise and a healthy diet these are many of the key ingredients for good mental health.
Muscle tension is one of the physical expressions of anxiety and stress. Perhaps you’ve noticed having a sore jaw, neck tension or headache after concentrating on something? Or perhaps after a period of prolonged stress?
For others, you may notice changes in your breathing when feeling overwhelmed or anxious. Along with physical tension in the body, anxiety or panic can create a shortness of breath. We breathe faster and more shallow than we do when relaxed. We will learn two techniques that may help you to manage these experiences.
Remember, the more you practice, the greater benefit you will experience! And the more you’ll be able to call on these techniques when you need them. If you can, try to practice both of these techniques every day for at least 1 week. Hopefully you experience benefits that mean you decide to continue using them!