With the rising anxiety in many people, an easy way to help counteract that is though mindfulness. There are many different ways to practice mindfulness:

• Websites that offer free access right now for guided meditation such as at https://www.tarabrach.com/pandemic/?fbclid=IwAR0Pwsbp76OoQqNvZqmyVKL9lYZIgc-LeUF7gDjVmTPq-qaRfbrKGVDWLjI
• Deep breathing – Sit up straight with your shoulders back and place your hands on your stomach. Breathe in your nose for a count of 4, filling your stomach area with air (this shows you are using your diaphragm). Hold your breath for 4, then breathe out your mouth for a count of 8. You can adjust the time amounts as need, with the idea that breathing out is longer than breathing in.
• There are many apps that offer free meditation right now.
• Progressive muscle relaxation – while this can be done sitting up, it is preferred to do it laying down. Start at either your head and work your way down or start at your feet and work your way up. Tense the muscle, feel the tension, then release and feel the relaxation.
• Acceptance of the situation and of your emotions and feelings. It’s ok to feel out of sorts right now. There are a lot of changes and a lot of things out of our control. It isn’t “wrong” or “bad” to feel sad, anxious, lonely, or a variety of other feelings you may feel right now.
• Go for a walk outside, paying attention to everything your senses pick up.
• Grounding – Find 5 things you see, 4 things you feel, 3 things you hear, 1 thing you taste, and 1 thing you smell. You may need to get things for the taste and smell sections.
• Finally, pay attention to where your thoughts go. Look for the good or the positive around you. It may even be as simple as that you have air to breathe and a place to live in!

 

Steffani Wooley, MA, LPC-I

Jon