By Ora Nadrich
For several of us, we’ve finally gotten our wish to work from home. But it’s not for the reasons we had hoped. And, with the 24/7 news cycle focused on increasingly alarming news about the Coronavirus, we’re unable to focus on our work.
In these tumultuous times, we’re all trying to wrap our heads around what may be the worst pandemic to take place in our lifetimes. We just want the Coronavirus to be contained so we can go back to our lives before “social distancing” mandated these cautionary measures. Not only are we challenged to maintain six feet of distance from others, but we can’t shake hands, hug or even open doors or push buttons in elevators unless we’re wearing gloves or have our sanitizer handy.
With the rapid spread of this new virus that’s affecting millions of people worldwide, we feel everything from hysteria to anxiety to despondency. The fight-flight-freeze response has become our bodies’ reaction each time we listen to the news. We need to lighten the stress from living in this heightened state of fear. Practicing Mindfulness can provide the calming effect we’re in search of.
Mindfulness is the practice of being fully present and having an awareness of what we feel in the moment. This mental focus, instead of heightening our state of fear, can actually ameliorate it. Mindfulness enables us to work through it with a conscious awareness of how best to do that. We mindfully navigate through our fear in ways that can help us stay calm and centered.
Use these Mindfulness practices to help you through this unprecedented pandemic:
1. Acknowledge the disruption. Recognize that this is a difficult time.
2. Stay rooted in the present. Don’t get ahead of yourself and indulge in thoughts like, “The world is coming to an end” or “I’m going to get the virus.” Slow down those thoughts that project negatively into the future.
3. Take a hiatus from the news. The news and social media are filled with an endless chain of alarming stories and updates. Don’t let yourself binge watch. Limit yourself to watching the news once or twice a day. Otherwise, go about your normal routines.
4. Take a mental health break. Go out for a walk where you avoid being in close proximity to others. Or draw a warm bath and feel yourself relaxing. Give your mind a rest from all the thoughts and worries.
5. Center yourself through meditation. Meditating by focusing on your breath can be very centering. Another way is to silently repeat a mantra or sentence that’s positive and affirmative. You might say to yourself, “I’m healthy,” or “Let go.”
Try this guided meditation.
6. Wind down for the night. Many people are having difficulty sleeping during this troubling time. To help yourself prepare for rest, turn off the TV and put away your devices at least an hour before you go to bed. Listen to soothing music or read a book that will take your focus off of worrying.
The Coronavirus is very real and very frightening, but so are the thoughts we tell ourselves. Be aware of your internal monologue, and if it’s negative, try and make a concerted effort to switch to the positive.
As with all difficult times, this too shall pass.
Ora Nadrich is founder and president of the Institute for Transformational Thinking and author of Live True: A Mindfulness Guide to Authenticity, named in the “100 Best Mindfulness Books of All Time” by BookAuthority. She is a certified life coach and mindfulness teacher, specializing in transformational thinking, self discovery and mentoring new coaches as they develop their careers. Contact her at theiftt.org.