Just when we thought we could exhale and enjoy the vacation, the latest coronavirus variant Omicron has given us another gut shot. With this renewed unpredictability hitting when we are already exhausted, it’s growing hard to keep calm and carry on.
As a psychologist, I listen every day from my consumer how anxiety-distressing it is to again be thrown into the unknown, nervous about health, hospital bed shortages, school closures and travel challenges. Except getting vaccinated, wearing a mask, taking care of our health needs, we can not control much about the pandemic — or the other things making us afraid. But there are few things we can do about our responses to these occasions. Here are five science-based strategies to decline Omicron anxiety and help you find upbringing throughout the storm.
1. Obtain Quick Relief
The best way to admit that your fight-or-flight system has gone into vigor is to listen to your body. Is your stomach screwed? Are your muscles constrained even though you can not remember when you last exercised? Is your pressure headache persisting above the usual remedies? If the physical signs of anxiety are deafening the alarm, fast-acting mitigation techniques may break the cycle.
One of my favorite techniques is to lie down on your back and place your hand on your chest and book on your belly. And then breathe in a way that the book moves as much as possible but your hand stays still, for at least Eight minutes. You may keep your thoughts on your breathing so your mind does not work at cross-purposes. You will be surprised how relaxed you feel at the end.
Alternatively, fill a crock with icy water and dip your face in up to your ears. And then hold your breath, keep your face into the water as long as you can hold it. This powerful practice activates your “mammalian dive instinct” and works fast to lower your anxious arousal.
2. Resist Toxic Positivity
You may think that you need to dismiss anxiety and force yourself to just look on the good side, especially if you were criticized for being a nervous Nellie. But this does not work. Trying to abolish or avoid anxiety just makes it bad in the long run, research has shown.
Rather than judging yourself for being stressed or anxious, join in self-compassion. You could avenues your favorite loving grandparent or other relative whenever you will misstep into self-reproach. What would they say to you? How would they treat you? You can even apoplexy your own arm or put a hand on your heart. Or may write an affectionate letter to yourself like you would to a dear friend, and then read it as needed. These advances are much more effective in decreasing suffering than buying into toxic positivity. Remember, it’s OK to feel afraid and it’s OK to seek relief.
3. Reduce Behaviors that Cause Anxiety
You have apparently noticed that spending hours silly scrolling through your Facebook or Twitter feed leaves you more afraid than when you started. Furthermore researchers have found that checking news as of late during the pandemic was awful — 2.5 hours or more each day were connected with critical uneasiness.
But it requires great effort to stop! Tracking how much time you spend on social media sites is the first step in motivating change, and many smartphones can help. Then try to clear social media apps from your phone then you can only approach them from a browser. Lastly, use a timer to stick to a prearranged period.
4. Zoom Out to Gain Perspective
While the Omicron variant has flung a very real bend in our pandemic recovery, it is important to keep things in perspective. Our minds often coil into “what-ifs,” and we end up burdened about worst-case scenarios. To counter this propensity, think of a best-case and most-likely-case outline as well, and then accomplish how you’d prepare for the most likely one.
Talking to yourself in the third person might sound crazy, but it’s worth trying. This method and implying to yourself by your own name have been shown to offer some gap from your current situation so you can audit it more easily .
5. Get Out of Your Mind
The best long-term antidote for nervousness isn’t unwinding, however captivating in something significant that associates you with others and your general surroundings. Momentarily working out our concerns, and afterward recognizing qualities and arranging long haul objectives wound up lessening stress and tension, researchers found.
Take a stab at venturing into nature, charming yourself in craftsmanship or music, or investigating another side of your neighborhood – these can enact wonderment and amazing quality. It likewise can assist with drenching yourself in play with children or pets, lose yourself in an undertaking, or spotlight on how you can help other people. The key is to observe something you can handle and can do at this moment.
We can get outside ourselves in an intentional manner even while we are curious to see what happens. Strangely, the more we let nervousness be there, the less it will have control over us.