This page contains some additional resources, information and links to articles related to dealing with stress throughout this time. It will be updated weekly.
We know that stress is a physical and primitive response and our natural defence against predators and danger. It prepares us for the flight or fight mechanism. Flight or fight- releases the hormones adrenaline, cortisol and norepinephrine to prepare us but our Para sympathetic nervous system is our bodies rest and digest mechanism Our parasympathetic nervous system releases the hormones dopamine and nitric oxide which are our calming hormones that make the heart rate lower and blood pressure to go down. These are activated by meditation, movement, creativity, love, gratitude and happiness by releasing oxytocin, serotonin, and dopamine.
Stress can cause intense and challenging emotions like anger, anxiety, fear, and loneliness, to name a few.
Further reading
15 Seconds Can Help Calm The Spread of Coronavirus Anxiety [Link to Sydney Morning Herald Article]
Jon Kabat-Zinn—a leader in the field of mindfulness and health—has defined mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non- judgmentally.”
Research has linked mindfulness meditation with reduced anxiety and a greater frequency of positive emotions. Before beginning, know that meditation is a skill that requires practice. In the beginning it might seem as if unwanted thoughts constantly intrude your mind, and the calmness associated with meditation is brief. With time, your ability to meditate, and to control your focus, will improve. Stick with it!
Planning
For the best results meditation should be a daily exercise. Try to start with 5 to 10 minutes a day. Create a schedule that you can stick to, rather than one that you will give up on in a week.
Posture
How you sit isn’t too important—just make sure you are comfortable, but not so relaxed that you will doze off. It will be OK to sit on the floor, in a chair, and with your legs either crossed or straight. Keep your spine upright and find a pose that you can maintain without too much discomfort.
Thoughts
Allow your thoughts to come and go. The more you try to control them, the more invasive they will become. Like our senses, thoughts are a normal part of our existence. Acknowledge your thoughts and let them pass naturally.
Breathing
Focus on your breathing. Take full but gentle breaths through your nose and notice the rise and fall of your belly. Notice how your body changes as air enters and then leaves your lungs. This is the key to mindfulness meditation. Focusing on the sensation of your breathing will quickly bring you into the present and connect your mind with your body.
Summary
Plan to devote 5 to 10 minutes to meditation each day, and then try this morning and night. If you can, start to build on this and try 10-15 minutes. Find a relaxing posture and begin to focus on your breathing. Pay attention to each breath and the sensations in your body. Allow thoughts to enter your mind and then fade away without judgment or resistance. Don’t forget to smile, it will add to the benefits.
WEEK 2
How to manage to your COVID19 fears [link Sydney Morning Herald]
How to help someone with anxiety
Eleanor Morgan, author of Anxiety For Beginners, offers advice for anyone trying to support a loved one who is suffering from an anxiety disorder.
Many of us will suffer from an anxiety disorder or panic attacks at some point in our lives, and anxiety can be heightened during difficult times. It can be extremely difficult to know how best to support a partner, friend or family member who is suffering, but here Eleanor Morgan, author of Anxiety For Beginners, offers some expert advice and actionable tips.
According to Google Trends, the number of people typing the phrase ‘how to help someone with anxiety’ into the search bar has increased year on year between 2004 and 2016. You could look at the graphs and attribute it to anxiety increasing over time, but I’m not sure that’s right.
To me it speaks of increased awareness and empathy, of people wanting to understand and help. I’m not sure a condition with such varied manifestations can be condensed to a pamphlet-style guide for partners, friends and families, but if, as an anxiety sufferer, I can add anything to what the mass of mental health charity guides or thousands of online resources are saying, it would be quite simple…
Assume nothing, ask everything
Make both of you a cup of tea, give them the best-looking one and say, ‘Tell me about it.’
Educate yourself
Seek out information on websites like the NHS UK, Mind, Rethink, Anxiety UK, No More Panic, the Anxiety and Depression Association of America, etc., so you can recognize what they might be thinking and feeling.
Talk to friends about what’s going on, because chances are someone you know will have dealt with anxiety in some way.
Try and be patient
Keep in mind that your anxious person realizes they’re probably very annoying sometimes.
Try not to tell them what they should or shouldn’t be doing, and instead ask how you can help in the moment, whether that’s giving them space (this is usually what I need) at home or quickly getting somewhere quiet for a bit if you’re out – a park, the back of a quiet cafe, or even a car park, if it means separating from a crowded space.
Be supportive and non-judgemental
If you do find yourself becoming frustrated by their resistance to seek help – which is completely justified – try and suspend judgement as much as you can and know that they want to get on with their lives as much as – probably more than – you want them to, but might be struggling with ideas of being beyond help, shame and not knowing what’s best for them, so this is where researching stuff is good.
Remind them that anxiety is just one part of who they are, that you still see them as the same person and not a victim.
Try to make them laugh
For Christ’s sake, try and make them laugh. Stick a whoopee cushion under them if you have to.
Don’t ever tell them they’ve got nothing to be anxious about