It’s a strange time at the moment, where uncertainties about what new restrictions are going to be enforced is making work difficult and spending time with friends and family, in some cases, impossible.
Our isolation, along with the imposing threat of coronavirus means that we are quite easily fooled into wandering down a wobbly path, into a state of panic and anxiety.
I don’t mean to scare you even more, but following this route may lead us to other health implications and, inconveniently, have a negative effect on our immune systems too.
SO WHAT DO WE DO?
Here are a few ideas which may help anxiety by increasing blood flow to your brain and ease off pressure on the amygdala (the ‘fear’ centre of the brain).
- Exercise/walking (30-40minutes). According to government guidelines, we’re allowed to go outside if we’re exercising or buying ‘essentials’. As you’re walking/exercising practice noticing and appreciating what’s around you; whether that’s the different bird songs, the rustling leaves on the trees, the bright sunshine in your face or all the strange faces of people walking around you! I went on a walk today and came across some wild garlic, made some ravioli and here I am looking v pleased.
- Mindfulness and meditation- This can be done at home and there are lots of youtube/headspace videos to guide you. Also worth looking at is Jon Kabat-Zinn, the pioneer of Mindfulness-Based Stress Reduction and Elaine Smookler’s A 5-Minute Gratitude Practice: Savor the Moment by Tapping into Your Senses.
- Music; this competes with sensory pathways in the brain responsible for pain and anxiety. It should be noted however that while there are ‘anti-anxiety’ playlists on Spotify, what one person finds relaxing, another may find annoying, so as a lot of us have a bit of time on our hands at the moment, have an explore and find something that works for you.
- Community and connection- there are some great apps for this; the ‘houseparty’ app being one of my current favourites, or simply a skype catch up with family would do too. If you have a balcony, you might want to try just shouting really loudly to your neighbours next door.
- Balanced diet; by eating well you can supplement your body with essential nutrients needed to dialate the arteries and blood vessels in the brain, so the blood flow activity increases.
- Breathing; The out-breath activates the parasympathetic nervous system, which is in charge of resting and digesting.
- Yoga and other sports generally improve blood flow, and practice of these have shown considerable improvements in anxiety disorders.
