Many of us are experiencing emotional distress from the pandemic which can affect each of us in different ways, but often presents as increasing anxiety, worry, sleep disruption, feelings of helplessness, panic, and/or depression.
The shrieking headlines don’t help do they? So what can we do to manage these feelings and feel stronger emotionally and psychologically as we prepare ourselves to face the difficult days ahead?
As a psychotherapist who has practiced for many decades, I have some ideas that can help. So if you are interested, read on.
We are going to make a customized anxiety toolbox. One approach doesn’t work for everyone, pick and choose what feels right for you. Of course I’m including relaxing photos intermixed in this post because looking at positive images is an objective and powerful anxiety reducer. What you perceive influences how you think and feel.
ANXIETY TOOLBOX:
Self Talk Reframing (Cognitive Therapy)
Guided Imagination/Visualization
Exposure Management
Progressive Relaxation
Distraction in Action
Self Soothing
Spiritual Meditation/Prayer
Second Voice
Exercise, Diet & Good Health Practices
This topic will be broken up into separate posts, and start with Self Talk, Guided Imagination and Exposure Limitation. These are the tools I use most frequently to manage my anxiety. Yes, I have anxiety, and now pandemic anxiety, and I don’t like any of it, so I have learned over the years to better manage all of it.
Self Talk is one of your most powerful anxiety busting tools. It can be best understood through the ABC Model:
A: is an objective event that occurs (Covid 19 for example).
B: is what you immediately and silently say to yourself, sometimes many times a day, about this event, usually without conscious awareness (“Oh no, we’re in a high risk group, we’re gonna die, badly,” is my example). Insert your personal pandemic negative self talk here.
C: are the feelings that immediately arise in response to our self talk (Anxiety, pandemic preoccupation, worry and/or panic)
In this case my self talk was awfulizing , which is the tendency to assume the worst possible outcomes will happen to me or the people I love. I can challenge and change this self talk by making it more realistic. An example for me might be, “Stop thinking the worst. Most high risk people survive. You can take steps to improve your chances.”
I use self talk reframing in combination with guided imagination everyday. These are two of my most trusty tools and they work synergistically with each other to reduce anxiety, each making the other more effective. Like any learned skill, the more you practice it, the better you get at it.
Guided imagination is exactly what it says it is. When you are resting, napping, or going to sleep, don’t let your imagination run you. You run your imagination. Guide it to a place, a story, a visualization, that engages your mind, and is positive, happy and fun. Challenge yourself to come up with imaginative stories that involve you. This is wonderful for your mental and physical health. Make yourself a central character in your story. I have ongoing stories that I return to everynight before I fall asleep. I come up with new stories when the old ones start to lose interest.
This kind of guided imagination reduces stress hormone levels, aids sleep and reduces anxiety. It can even positively influence, or guide, our dreams which is beneficial to our mental and physical health. It is harnessing the creative power of your brain to control its own production. Long term prison inmates report using this technique to escape their cells and fly free. If they can do this, so can you and I.
And finally, reduce your exposure to news. Yes, it is important to stay well informed and safe, especially in a pandemic. But constant media onslaught can be psychologically overwhelming and add to an unhealthy level of anxiety. So take charge of the news in your own best interest. Consciously limit your exposure according to your best choice about how much you can absorb without becoming overwhelmed. This is truly important in managing your anxiety during pandemic times, and really at all times.
Switch from the news after you’ve had enough to stay informed, and read blogs or a book. Watch a movie. Look for positive imagery. Write blogs and stories. After all, you are bloggers! You have awesome creative imaginations. Use your imaginations in positive ways to help you, and your readers, stay on even keel during the coming stressful days.
Cheers & calm to you from me at The Holler~
Note: Australian birds in order, New Holland Honey Eater, Gouldian Finch, Superb Fairy Wren.
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Self talk works and God is listening anyway.
Yes, our improved self talk is a gift from God. We have to work at it to know it <3
Wonderful advice and toolbox, Cindy. Positive self-talk is a powerful tool at any time when one’s mind wants to wander into negative territory. Beautiful images to redirect the mind. My daughter calls it eye floss–looking at pretty pictures or cute pet videos when one is stuck in the muck of negative ramblings of the mind.
“Eye Floss-Looking!” How amazingly creative and wise is this! She reminds me of her mother <3
Soothing photos!
That koala is a personal calm down ambassador (◍•ڡ•◍)❤
THANK YOU, CINDY!!! <3 <3
Love to you sweet friend & be well <3
Same to you!
♡´･ᴗ･`♡
And, remember Jeep’s advice; always keep your paws clean!
Laughing….
Thank you for the anxiety-reducing strategies and, of course, the beautiful photographs.The bird with the block-coloring is incredible. I’ve been using one of your strategies for the past several months without knowing it is an anxiety-reducing strategy: When I go to bed, I put myself in a story or poem I’m working, and pretty soon I fall asleep.
Yes, our personal made up stories have such subtle but enduring power, and the more we do it, the more power they have. If you tell good enough stories to yourself when you go to bed, to manage anxiety, you sometimes put off falling asleep, to continue the story. This means you have tackled the beast. Love to you Liz <3
Thank you, Cindy. Love to you, too.
(◍•ڡ•◍)❤
Excellent and helpful post, Cindy!
Ah, thank you my friend. Love to you and Marion. Always thinking of you both~
A wonderful reflection, Cindy. So beautiful given with joy and compassion. “When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.” Marcus Aurelius. Hugs!!
Love to you Rebecca. You are are a joy in my life <3
I have terrible anxiety, had downright panic attacks. I learned deep breathing and started mediation, which help me a lot.
Just like you, in the night, before I fall asleep I make up a story or continue my favorite made up story. Lately, I have been listening to CALM an app designed to help you fall asleep without panic thoughts. I got it as a present but will continue to keep it around, even though it costs money.
“Don’t let your imagination run you. You run your imagination.” I love this so much!
I love you my friend and have for a long time. You always brighten my day. I love that you have stories that take the punch out of panic. It’s a sneaky thing, isn’t it, to outwit your own often unhelpful brain. I am so glad you do it. Be well my friend ♡´･ᴗ･`♡
I love you right back. You are one on my all-time favorite bloggers and I hope you know that.
You touched my <3
Thank you Cindy, this is wonderful 🙂 And it’s great to see such beautiful photos reminding us there is much to wonder at in this world despite all the ugliness of pandemics, death and fear. It’s easy for fear to drive everything out of balance so we can’t see or think about anything else but we’re all doomed! With that in mind I’ve collected some little seeds of life which I’m hoping to sow this weekend with a view to seeing little green seedlings sprout into life in the next few weeks, spring coming and new life growing and hopefully blossoming is a cheery and soothing way to calm the storm of panicked thoughts that seek to overwhelm our troubled minds at times!
I am SO LUCKY! I blog so I get to know people like you <3 My 36 sweet pea seedlings are staked and I check them every morning, waiting for the fragrant bouquets they will yield in a month or so. My newly planted nasturtiums are growing exuberantly, like they always do. Plants do speak to us. It is just a different language. Love to you my friend and thank you <3
You are wonderful, Cindy! Thank you for this terrific, calming post that I will share with friends. <3
What I am is super lucky because I belong to this community of talented, creative, and kind people like you. I am very grateful for people like you Teresa ♡´･ᴗ･`♡
Good stuff Cindy! Love the photos 🙂.
Thank you my friend. Drive your RV somewhere safe my friend and keep posting those amazing photos of your bird friends <3
Glad to know some of things that I have done through life are good tools to have. I do engage in self-talk time from time. It’s very good at clearing clutter from my mind when I need to concentrate on other things (like work). Also, the guided imagination … I call it “stepping onto the helicopter”. Remarkably, that too clears my mind when a gazillion things are going through my mind at bedtime, or I’m trying to fall back asleep after waking in the middle of the night (potty break). Limiting one’s exposure to the news is quite helpful. While I find it useful to be well informed, one does need to step back to the steady stream of news.
I was planning to write a post on the “science behind the scenes” on testing, in particular why testing is lagging behind and where sci-tech is coming into play. I can tell you why testing is lagging behind – Trump shuttered the pandemic/infectious disease unit at CDC. Those who worked in the unit are in private industry or have taken retirement.
I love that you “step into the helicopter.” I can only imagine where you fly, but I am sure it must me amazing, and I am very glad you have learned how to fly away. You don’t want testing to work if you are not prepared to grapple with the results. Love to you David.
Thanks for the great tips, Cindy. We really need to stay on top of our self management, now more than ever. Love your Aussie photos… I adore those male Superb Fairy Wrens – they are one of Nature’s feathered jewels. <3
Oh my God, those fairy wrens flitter around, mostly on the ground, as soon as you’re on to them, they lead you on a merry chase. They are tiny masters and best me basically all the time <3
I’ve heard that from Aussie birders. You must have a quick trigger figure to capture this one!
I think they love leading humans around! ♡´･ᴗ･`♡
Thanks. This sounds like very useful advice. And also, thanks for the lovely photos. 🙂
Thank you for what you do everyday. Your compassion is inspiring to me <3
Thank you so much, Cindy for these guidance and beautiful photos. I read a couple of times, it’s very helpful. I practice yoga and take a 4-mile walk in the morning. I agree, the news can paint a much worse picture than it really is. Looking forward to reading more of your advice.
Awww talented and kind Amy. Be well my friend and love to you ♡´･ᴗ･`♡
Great tips, Cindy. I’m planning to watch some Rodgers & Hammerstein musicals and catch up on reading while we’re self-isolating here at the farm. Thanks…. sharing your post! We all need it.
We do. We need something more than what we are getting from the news. Musicals, catching up on reading, hanging out at the farm. Sounds like a perfect plan Bette. Good for you <3
The most common reaction I find myself having is frustration bordering on anger at people who are creating such chaos and panic (news media bombarding everyone with conflicting information from sources that should not be used as sources). We can do what we have to do without people taking advantage of the situation (hoarding necessary items, preventing those in need from accessing items, selling needed items at outrageous costs to people who cannot afford it).
……and breathe.
I love reality therapy ! 🙂
I know. If we pull together we can do basically anything, so it is frustrating, when we don’t, but it is also an example of what unchecked fear does, it creates panic which is harmful to the person who panic’s survival, and anyone who tries to help them. I know this because I used to be an ocean swimmer. If you panic when in trouble in the ocean, you drown, and pull the person who tries to help you down too.
Cindy that is a great example of what fear does to us.
I still believe that the ‘news’ agencies who are reporting misleading information and/or opinion pieces as news at this time should be held accountable. If ‘we’ as individuals incited panic we would have consequences. We need to have a reliable source of information that addresses what to do, what not to do, and does so without inciting such fear. I believe we can be cautious and preventative without the panic.
“I still believe that the ‘news’ agencies who are reporting misleading information and/or opinion pieces as news at this time should be held accountable.”
I so agree with you. I am so tired of each side demonizing the other. Why are we allowing this to continue? I remember when news what objective. Since when is ‘news’ and journalism so opinionated and so angry? I really feel it has done a huge disservice to people and to our well being. We are all worse off because of it. Remember, “Love they neighbor?” Why don’t we try this instead.
Love to you my friend and please keep on chattering. You are a master <3
So much agreement to what you say. <3 to you and your view of the world.
Yes. We think alike <3
Reblogged this on Echoes in the Mist.
Love to you Sharon and take good care <3
I took the chains and plow off from the tractor to move a couple of cords of wood for next winter. Guess that is future orientation. Lots of fresh air too (not much air in the room these days). – Oscar
You rock Oscar. Keep on rocking my friend <3
Oh, yes, I have rock moving projects too 🤪 I have an embankment which I am covering with rocks. Every time we walk the dogs, I find one rock in a ditch. I pick it up and carry it back to put into place. Better than carrying kettle bells around the gym…🏋🏽♂️ and I anticipate that I shall finish that project when I am about age 90.
I like you Oscar. You make me smile. A rock a day whiles the time away (｡♥‿♥｡)
How much do I love this post? Thanks, Cindy! Looking forward to more. 🙂
Awww, I love my blogging friends. Thank you and be well <3
Thank you Cindy! What a lovely post and so applicable to our times.
Thank you more and be well my friend ♡´･ᴗ･`♡
“I have ongoing stories that I return to every night before I fall asleep. I come up with new stories when the old ones start to lose interest.” I have done this all my life – it is a great way to ‘destress’. Thank you for the very useful advice you have provided here.
I am grateful you understand what I mean. It is a way to create an alternate powerful personal reality.
Great post, Cindy. We need to stay centered and de-stress. Getting wound up and twisted won’t help our immune systems. <3
Very true and thank you my friend. We need to find joy in all the little moments. Cheers to you & stay safe my friend ♡´･ᴗ･`♡
Hugs to you, love. <3
♡´･ᴗ･`♡
Wonderful post – Thank you! I’ve always felt relaxed when browsing through your beautiful photos! The power and benefits behind them are innumerable. <3
Awww, your thoughtfulness touches my heart. Thank you & be well.
Thank you!
♡´･ᴗ･`♡
Adorable photos, dear Cindy, and very welcome suggestions.
You are most welcome and it is wonderful to hear from you! I love how your prime minister is standing up to covid19. She is keeping you safe (｡♥‿♥｡)
She is the BEST.
♡´･ᴗ･`♡
vielen Dank, liebe Cindy, ich wünsche trotz allem einen schönen Sonntag, Klaus
Bitte schön Klaus. Pass gut auf dich auf, mein Freund (｡♥‿♥｡)
ich versuche cool zu bleiben
Gut! Ich bin froh. Bleib sicher und ruhig und mein Freund.
so machen wir es
♡´･ᴗ･`♡
My self talk is more about reminding myself to take threats seriously – my inclination is to think that it won’t happen to me.
Yes. The most important key is what you just demonstrated you are already doing. You recognize the type of faulty self talk you are prone to, and correct it. This is basically cognitive therapy in a nutshell and in your case, it will help keep you safe. Be well and stay safe my friend. Enjoy your beautiful garden (｡♥‿♥｡)
X
Great advice Cindy. I think the blogging community is so important these days, with face to face opportunities to talk rapidly disappearing. And the reminder that (for the moment, in most countries) we can still get out and about, enjoy the fresh air and be inspired by nature.
Our international blogging community shrinks the world, makes people from distant places, neighbors. I so value being part of this community and being friends with people like you. Take good care. Enjoy nature & be well.
Great post and just looking at your pictures feels great. We need to to positive things to keep us going!
We do. And you add positivity to our world my friend <3
Beautifully said, Cindy, from one who has earned the right to say it! I’m a BIG proponent of turning off the news (after we’ve become informed, of course). So much of that yammering gets on my last nerve, and everybody is frightened enough as it is. At times like this, it’s great being a writer and living in my own head, ha!
” At times like this, it’s great being a writer and living in my own head, ha!”
It is a major gift and strength. “If you can keep your head while about you are losing theirs,” then you are a writer my friend! (｡♥‿♥｡)
Thank you.
♡´･ᴗ･`♡
Thank you for the wonderful photos and toolbox Cindy. It’s easy to switch gears with such beautiful images, and a nice bonus to live at the Holler and be able to go walk in such a beautiful place. I bet you’re a wonderful psychotherapist. Hugs and good health…🌺
Such kind and thoughtful comments Brad. You add joy to my life. Take good care of yourself my friend & thank you ♡´･ᴗ･`♡
You’re most welcome Cindy. The feeling is mutual.
(◍•ڡ•◍)❤
Reblogged this on GrannyMoon's Morning Feast.
Thank you so much my friend. I hope it is helpful to people. Take good care & be well <3
Thank you for taking time to write these and show us lovely animals. Knowing there is something to do, a remedy, can empower people to take some control of what they can and feel better. I’m taking pleasure in hunkering down.
Stay safe and well.
“I’m taking pleasure in hunkering down.”
I am so glad you are. There is opportunity in crisis, and we find out what it is when it unfolds, at the very least, we find out we have more inner resources then we knew before. I am glad you are finding pleasure it the midst of the noise and chaos.
It is the mind that creates images… positive self-talk is most helpful.
Thanks for beautiful pictures and advice Cindy. Stay blessed.
“It is the mind that creates images… positive self-talk is most helpful.”
Thank you. This is so true and perfectly said. I am glad you know this. Blessings back to you <3
Great advice, Cindy!
Thank you. I hope it is useful. Take care of yourself my friend.
So very generous of you to share this helpful wisdom, thank you! 💕
Considering the daily joy bloggers add to my life, it is the least I could do. You folks are my community <3
Very good post to remind us to stay calm. Good mental health is one factor that help keep your immune system strong. Lovely pictures and very lively!
Yes! Good mental health = good physical health. They are directly related. Happy you know this & stay safe my friend ♡´･ᴗ･`♡
You had to hear our Spanish Minister of Health….” everything is fine”. O.K…. once I hear that I know that the shait is going to hit the fan and is raining now outside…. that is why people are not out of this glorious town I live in.
I prefer to watch your photography, and still puzzled how you do it. Don´t let the secret go public as how you do it.
“everything is fine”. O.K…. once I hear that I know that the shait is going to hit the fan and is raining now outside.”
Laughing…..Oh Charly you crack me up. I think exactly like you! I remember when the president at a place I worked calling all faculty “our family.” I knew I was in deep doodoo when he kept saying this, and I was right.
Take good care Charly.
I know I crack you up,
about taking care…. I live in a lieral whore house, though they are good at hiding their movements, hence I put my great poetry, and I know this is shait compared what yobu have lived ( But you were not in army and deployed! …boy) kidding about that one, shouldn´t but…. Just like your blog.
I like you too Charly. Stay safe my friend ♡´･ᴗ･`♡
Thank you Cindy for your comforting presence, sharing wisdom and beautiful photos. Its what we all need. Be well. Val x
Love to you Val. This is what you do too, and I thank you for it my friend <3
Wonderful advice! I love how you acknowledge our anxiety and fear without dismissing it, but also give us tools to deal with it. My personal fear is less about getting the virus than about the devastating effect it will have on our society, and of being in a “locked down” world. So addressing that fear is my struggle, and I very much appreciate you outlining these steps to deal with it!
I love how you are brave enough to articulate your very logical fears. It takes courage to admit you have fears, and when you do, you take you take power away from the fear. It becomes smaller. Plus sharing your fear and learning that other people share and understand just how you feel takes the solo burden off your heart and mind. So you just did some very good things to take the wind out of your fear’s sails. Be sure to give yourself lots of extra TLC, distracting and enjoyable activities, rest, read, blog. These things all will help. You are not alone in being afraid. This is a scary situation ♡´･ᴗ･`♡
Pingback: Anxiety Management During Pandemic Days~Cindy Knoke | Sue Vincent's Daily Echo
Be well my friend & take good care ♡´･ᴗ･`♡
Finally, a blog/article that is useful, Cindy! I agree that viewing soothing images is relaxing and helps take our minds off the current events for a while. I am glad you can share your expertise on such a crazy subject. I tend to be a negative self-talker so I try not to read too much about these events. They’ve closed our university campus and we can only teach online, and I really will miss my face-to-face class students, and simply walking around our beautiful campus. Today, we went to our church (no handshake greetings or passing the collection plates) and our Pastor shared relevant passages about coping. Without making light of the situation, he said when Disneyland re-opens, all will be right with the world again. Shared on my Facebook feed!
Us negative self talkers really can turn things around when we tap down that voice. I like your pastors humor! He just made me laugh. Good on him! Yes my son in law’s campus is now online and my daughter is doing psychotherapy online. It is a true blessing.
Thank you so much. Although not always successful…I’ve tried similar ‘tactics’ and they do sometimes work! (Probably don’t always apply myself to the task properly!) When it works,its’ such a relief.x
Yes, one of the tricks is practice, and the other is making what you do fun and life enhancing so it doesn’t feel like work. Your self talk can be humorous and your stories incredibly entertaining. Best of luck & take good care ♡´･ᴗ･`♡
Thank you, Cindy – this is wonderful! I look forward to your future posts in this series.
You are most welcome and I will get the next one out soon ♡´･ᴗ･`♡
Reblogged this on Wanderlust and Wonderment and commented:
Here are some useful suggestions and beautiful photos for managing stress in these pandemic days from a psychotherapist and awesome photographer!
I love our community ♡´･ᴗ･`♡ Thank you my friend and take good care.
Cindy, thank you for this wonderful post!
You are very welcome Charles. I am so glad to be able to contribute something in support of our amazing community. ♡´･ᴗ･`♡
Reblogged this on charles french words reading and writing and commented:
Here is a wonderful and needed post from Cindy Knoke!
Thank you for all you do each day for our community Charles & be well my friend.
Reblogged this on BOOK CHAT and commented:
With the constant bombardment by the news media about Covid-19, Cindy Knoke gives us some helpful advice for handling any stress or anxiety we may be feeling.
So thoughtful of you. Our mental health is important and the media onslaught harms us. Stepping back and nurturing ourselves is important. Thank you for spreading the word and take good care <3
So much in the media harms us – too much of everything from political rivals sparring, the stock market, Covid-19. I hope to spread your healing post to all who need it, and there will be many. Keep well.
Yes, there actually far more important things to be doing in life than fighting over presidents and toilet paper. Thank you for spreading care and compassion my friend and be well <3
Take care Cindy. Remember, someday we will all be looking back on this time and saying, “Remember when….”
This too shall pass….. <3
Good advice Cindy. Thank you. I think I read a blog. 🙂 And go backpacking. –Curt
Excellent plan Curt. The hills are alive without the sound of panic! (◍•ڡ•◍)❤
That they are Cindy— although our local wildlife is a little worried about the bobcat that is hanging around. 🙂
Oh set up your wildlife cam. I want to see him! Which reminds me I need to go check my wildlife cam….
I watched him try to catch a stellar jay and boy was he fast. The jay was faster, however. 🙂
How thrilling!
Indeed.
(♡´❍`♡)
This, THIS is a perfect example of why you’re one of my favorite bloggers Cindy! Thank you for this breath of calmness and serenity, and of course the beautiful photos!🤗😙❤️
Awwww, I love my blogging friends. We are an awesome community and I am grateful to be part of it. You ROCK my friend. You touched my <3 Thank you & be well.