The year 2020 was supposed to be a year of vision and promise. However, the mindset shifted rather quickly of one wanting to be blinded from the loss and suffering. The waves of infection rates are still fluctuating across the globe and people are beginning to be weighed down from this relentless virus; questioning their faith in trust in all things.
However, the virus is not the only contagion. Fear is a contagion that has the ability to cripple a society and can adversely impact an individual’s well-being. With record job losses, economic dips, and conflicts within and across political party lines; Americans are feeling hopeless and sense an apocalyptic future. Fear is infectious so how do we stop that spread of spiritual sickness?
There is no vaccine yet but I invite you to become consciously aware; so that you may inoculate yourself from the barrage of imagery and other stimuli that can deplete you.
1. Feel first: That’s right! Feel the fear and anxiety that is lingering in your body. Name it and nurture it. As you notice the sensations move within your body, observe what you feel and then give yourself permission to feel peace.
2. Scan your thoughts: Thoughts vary so question whether they are fact based. Repeat the first step and then invite other thoughts, suggest other possibilities. Believe facts over fear and shift your mind into a position of peace. Observe your thoughts, breath in, and release.
3. Disconnect: Limit your exposure to the all forms of media and conversation. The more negative stress inducing images and narratives that you experience , your ability to discern gets cloudy which can impact your overall mental and physical well-being. It’s not avoidance it’s self -care. Use the 1:3 Ratio Rule. For every negative image or thought you have, replace it with 3 positives.
4. Express gratitude. Gratitude breeds a virtuous cycle. When we give thanks to our life and experiences whether they bring joy or pain, we are informing the Universe that we understand what is meant for us. The more we are thankful for the blessings we have, we will in turn receive more. The more we thank the pieces that we don’t understand or the ones that cause pain, the more peace and knowledge we will receive.
5. Give Back. Pro-social behaviors have been validated to reduce stress and is protective against depression. Be kind. Donate your time to someone in need or make a contribution to a local charity. Kindness and compassion helps us not only regulate the emotions of others but helps regulates our emotions and sense of purpose.
As always, if the despair and anxiety is still too much do not judge yourself and seek professional help by calling 1-877-SAMHSA7 or 1-877-726-4727 Helpline.