Create a schedule and stick to it
There are things that are out of our control right now. Don’t waste time on things you can’t control – they aren’t important. A schedule, for instance, is important during these times because it helps us feel more in control.
- When creating a schedule, include things that are solitary (reading/crafting/learning), social (calling friends/checking social media), necessary (cleaning/laundry) and physical (exercise).
- Eat at regular meal times
- Take breaks to switch activities
- Do not stay on news or social media for too long
- Spend time away from your phone
The following techniques can help if you’re feeling overwhelmed and may even stop a panic attack. They are also great ways to get outside of your own mind.
Access your higher self
- Do something nice for someone else
- Write someone a hand written letter
- Give someone a compliment
- Talk to a friend
- Make a handmade present
- Try a cold shower
- Put on a funny movie
- Try boxing
- Pop balloons
- Turn up some music and dance
- Have a conversation with someone else
- Read a book
- Put together a puzzle
- Watch a movie
- Play a game
- Learn something new or try a new hobby
- Clean or organize
- Notice your five senses
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Guided meditation
- Essential oils
- Simply be present and take in your surroundings
- Do something that you enjoy
- Massage hands
- Give yourself a manicure or pedicure
- Take a bubble bath
- Make your favorite meal
- Relax with some aromatherapy candles
- Write down negative thoughts then list all the reasons they may not be true
- Imagine someone you love had these thoughts. What advice would you give them?
- Think of something positive
- Tip the temperature - hold a cold pack on your eyes and cheeks.
- Intense exercise - engage in intense exercise, if only for a short while.
- Paced breathing - breathe deeply into your stomach for 5 seconds, hold for 1 second, breath out for 10 seconds.
- Progressive muscle relaxation - start in a seated position. Become aware of your muscles in the top of your body and the upper back and tighten them for 5 seconds. Let go while saying, “Relax.” Repeat this with your arm muscles, then your stomach and back muscles, then your thighs, upper legs and calves.