8 Relaxation Techniques to Overcome COVID Anxiety

Lockdown can be a negative experience for some of us. There is ambivalent thinking about the release of lockdown, some of us may have a list of things we would want to do after lockdown ends but some of us might still be worried about what how can we protect ourselves from the virus after lockdown ends.

With the lockdown restrictions easing up, we are constantly thinking about our safety in the world outside our houses. It is important not work yourselves up and adopt coping strategies to deal with anxiety due to lockdown.


In this article, we will talk about different techniques that we can use for relaxation and dealing with overwhelming emotions. These techniques will focus on use the five senses which will help you immediately connect with the here and now. You may need to do some trial and error before you figure out what techniques work best for you.

5-4-3-2-1 technique

  • Look for five things you can see
  • Look for four things you can touch
  • Look for three things you can hear
  • Look for two things you can smell
  • Look for one thing you can taste

4-7-8 Breathing


4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries
  • Exhale through your mouth, making a whoosh sound.
  • Inhale through your nose to a count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath.
  • Repeat the cycle three more times for a total of four breaths.
You can read about more breathing techniques for relaxation here: https://www.healthline.com/health/breathing-exercise#belly-breathing

Imagine yourself in your safe place


This is a form of guided imagery
  • Sit in a comfortable place, take a couple of minutes to focus on your breathing.
  • Close your eyes and imagine a place where you feel calm, safe and happy.
  • It may be a place you’ve been before or somewhere you’ve always wanted to go, just a peaceful place where you can find your calm
  • Look around in that place, notice the colours and shapes
  • Notice the sounds you hear and think about any smell you notice
  • Notice the physical sensations you feel
  • You might choose to give this place a name.
  • You stay there a while, just relishing the peace and calm
  • You can leave whenever you want to, just by opening your eyes and being aware of where you are now, and bringing yourself back to 'here and now'

Mindful walking 

  • While walking concentrate on each step
  • You can count the number of steps
  •  Notice rhythm of footsteps

Practice self-kindness


Use positive affirmations, repeat kind and compassionate phrases to yourself
  • “I’m going through a tough time, but I’ll make it through.”
  • “I’m strong and I can move through this.”
  • “I’m trying hard, and I’m doing my best everyday.”
Acknowledge your daily achievement and appreciate yourself for even the smallest things you achieve, it maybe waking early or completing an assignment or cooking something. 

Exercise 


Do a few exercises or try yoga. Try jumping up and down, skipping rope, jogging in place, or stretching different muscle groups one by one. Notice how your body feels with each movement and when your hands or feet touch the floor or move through the air. Exercise relieves stress, improves memory, helps you sleep better, and boosts your overall mood.

Try self-soothing

  • Take a shower or hot bath, use essential oil or bath salts
  • Make a cup of tea, coffee, or hot chocolate.
  • Pop some bubble wrap.
  • You may light scented candles
  • Read your favourite book
  • Listen to your favourite music
  • Play with your pet

Try using PEACE (by Dr. Amy Saltzman)

PEACE is an acronym which stands for Pause, Exhale, Acknowledge, Choose and Engage. 

P- Pause

When you realize you are in a difficult situation, take a pause 

E-Exhale

Inhale and Exhale; Take a pause and relax, take your time to recognize your emotions. You may feel furious or you may wants to cry. Pause and Breathe.

A- It has three elements

  • Acknowledge: As you breathe in and breathe out, acknowledge your situation as it is. You may or may not like situation you are in but you need to acknowledge the here and now.
  • Accept: After you acknowledge, accept the situation. You maybe angry or sad. Acknowledge and accept the situation and your reaction to it.
  • Allow your experience: Now that you have acknowledged and accepted the situation, allow yourself to understand what you are experiencing. Observe when you tend to suppress your experience by pretending you are fine or how you are able to smile through it. Take your time to identify your emotional and bodily reactions. Give yourself the space to think clearly.

C- Choose

Choose when you are ready which may take some time. It may take a few days, a few weeks or even a few months. Depending on the situation choose how you respond to it. 

C also involves 4 elements
  • Clarity: Clarify what you want and what you are responsible for. Clarify your boundaries and potential. 
  • Compassion: Have compassion for yourself and others.
  • Courage: Seek the courage to speak the truth and hear truth of others.
  • Comedy (or humor): Good humor can lighten up your mind and body. It helps you to realize that sometimes its okay not to take a few things seriously.

E-Engage

Now that you have paused, exhaled, acknowledged and chosen your response, you are ready to engage with people, the situation and life :-)

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                                                                                       Sanjina Bose

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