Hope on the Horizon: Pandemic Anxiety Management II~

On By cindy knokeIn Conservation, MY PHOTOGRAPHS, REVERIES, Wild Life

I think this koala is sending a message to you and I about anxiety!

In the midst of darkness,

there is light.

Check out: https://www.dailymail.co.uk/news/article-8115879/COVID-19-Australian-researchers-CURE-coronavirus.html

Good people are working,

to help.

Countering,

pandemic anxiety,

with realistic hope,

is powerful medicine.

Hope floats,

and flies.

Let’s move on with building our toolbox to manage pandemic anxiety.

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

We covered the first three in the last post. Here are the next three.

I would love for you to add tools of your own that are, or have, worked for you. With your help we could build a truly awesome anxiety busting toolbox so people can pick and choose what is comfortable for them. If you have some tools that work let me know. It will be helpful to all of us.

Progressive Muscle Relaxation was developed in the 1930’s during The Great Depression which was a stressful time too. It is a systematic method for relaxing your body and mind. It emphasizes muscle tension and release, and is focused specifically on quelling the actions of anxiety on your body and mind. Google it if you want to learn more. Here is a simple example:

https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400

If you couple this with focus on your breathing similar to what is taught by yoga, and practice both together, you will have really powerful tools to bust anxiety. Here is how to breathe as you tense and release your muscles:

https://www.verywellmind.com/how-do-i-practice-deep-breathing-for-anxiety-3024389

Even if you try these techniques for the first time now, it will help to lessen the unconscious muscle tension and shallow breathing that is our reaction to anxiety. When we are anxious too much adrenaline and cortisol flood our body. This weakens our immune system. Conscious breathing combined with muscle relaxation help us stop stress hormone release and protect our body and our mind.

There are many different progressive relaxation options available online that will lead you through the program. Pick one you like and try it out.

Distraction in action is doing the things that make you, you.

Being true to yourself, engaging in your own interests, hobbies and passions, is possibly the most powerful tool of all. If you have passion and hobbies that bring you joy (you are all bloggers, you have these strengths) these passionate interests can pull you out of bad situations, keep you focused on what engages your best self, and keep you steady in the storm.

Lots of us are home now. This is the time to follow your passions fully, indulge your creativity, and let it help you escape from the noise.

A blogger pointed out to me how important humor is in managing anxiety and doomsday thinking. You can’t laugh and panic at the same time. Humor is a saving grace.

Self Soothing is basically devoting time to provide your own TLC. We normally neglect ourselves. When you are under increased stress, as we all are now, taking time everyday to soothe yourself is critically important. What is self soothing to you? Is it a warm bath, watching a game, playing an rpg, listening to music, cooking, gardening, working out, the possibilities are endless. Make a mental list of what is comforting to you. The more things you come up with the better for you. Make time for these things now, everyday, more than ever.

And remember, turn off the news after you have gotten the gist of it. The bad gets reported, and the good gets neglected. We need to remember to also focus on the good.

Cheers & calm to you, from me, at The Holler~

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262 thoughts on “Hope on the Horizon: Pandemic Anxiety Management II~”

  3. Cindy, this is an amazing post! I love the techniques you’ve listed. Most of all, those koalas are simply precious! How could we not smile looking at those cuties lounging about?

    I’m a big fan of conscious breathing. It’s amazing how just being aware of the breath in our bodies centers us and melts away anxiety. I’ve been remembering this today, so it’s funny I should see it here in your post as well!

    Prayer is also critical, for me personally. As a believer, I try to remember that I’m not in control of so much. I can only control myself, my actions and my own thoughts. I leave the rest to a very capable God. 🙂

    Thanks Cindy for this powerful reminder. You did a great job, as always. ♥

    Reply

    1. Yes, prayer and spiritual connection are immensely powerful tools in my life as well. There are certain prayers I rely on and when I start to say them, I can feel them instantly start to relax my body. This is my most powerful tool of all and I am glad you have this too. I will talk more about this in my final post on managing anxiety. Thank you for your kind words and thoughtful comments Holly & stay safe 🐨

      Reply

      1. What a wonderful reply, Cindy! Thank you so much for sharing these kind words. Much love to you and I pray you and yours remain safe as well. 🙏🏼

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  6. Thankyou for the tips on staying calm through hard times. My own way of coping is to connect with a living creature. I am thankful each day for Elsa, our little rescue dog. She teaches me the joy in living for the moment while sharing unconditional love.

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  7. Thanks for the great tips, Cindy, we do need to pay attention to bringing our anxiety levels down. Laughing has been helpful to me; I’ve been googling vintage SNL, such fun. The internet is making this easier than it would be without it. Loving your adorable koala photos!

    Reply

  9. I don’t believe in “reblog” mainly because of the style wordpress forces us to use. But I would like to ask your permission to use 1/4 of your blog (text only I will not borrow your beautiful pictures with a link to your blog. Would that be alright? Kind like free advertisement. 🙂

    I think many would profit from your post.

    Reply

    1. How thoughtful of you. I would be honored and I hope it brings people some relief. We need some relief these days. Thank you my friend and be well & stay safe 🐨

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  10. “And remember, turn off the news after you have gotten the gist of it. The bad gets reported, and the good gets neglected. We need to remember to also focus on the good.” – Absolutely correct! Plus: I wish the news people here would not use that sensational language and tone. That, to my mind creates anxiety, too. Reporting style should be neurtal and factual. They’re not snake-oil salesmen.

    Reply

    1. Remember when the news was the news? Objectively and calmly reported. I miss that. Now it is sensationalized opinion battles. It tries to compel us to pick sides and get angry, and it is not good for us.

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      1. I totally agree! My wife a few days ago lamented that the days of a Walter Conkrite are gone. Btw, German newscasters are way more neutral.

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  12. Great message to calm the anxiety about the coronavirus, Cindy! Panicky behaviour does not help. Only a calm and decisive action will solve the problem of the pandemic.

    Reply

  14. Pingback: Hope on the Horizon: Pandemic Anxiety Management II~ — (Part 2 from Cindy) | Rethinking Life

    1. United we stand, divided we fall. I am tired of the division. I am ready for us to help each other. After all, who was it that said, “Love one another. As I have loved you.” We ought to consider following His advice . Love to you Rebecca <3

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  17. I am not a worrier by nature but I think since there is so much unknown about the trend of this virus, I just can’t wrap my head around it. In the meantime, my husband and I are actually enjoying our time at home. As long as we get out for a walk every day, life is pretty darn good. I wish I slept as well as that koala, though.

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    1. Yes unknown consequences are a fundamental source of anxiety. Our brain doesn’t like too much uncertainty and change. It sounds like you and your husband are doing very well. I am glad. Enjoy your walks <3

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  18. Wise words, Cindy, and such a beautiful animal. My heart hurts that they are now endangered because of the fires. I am going with humor to deal with this crazy moment in our lives but chillin’ is good too. Keep well, friend.

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  19. Thank you for doing your part to calm anxiety. For some time now, I have tried to finish each day by writing down three things that I am grateful for that day. I found it helped me sleep better. Now I find it helps me all day long.

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    1. You are practising gratitude and you imprint it on your brain before you go to sleep. Good on you! It is hard to be anxious and grateful at the same time. I will include this in part 3 and thank you for sharing it. 🐨

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    1. That sounds perfect. We have chemicals in our brain that we can release through conscious practices that are far more powerful than wine. I’m happy for you that this happened <3 🐨

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  21. zannyro

    Such good advice and boy do we need it. I wish my husband would take this more seriously, when I start to relax, he manages to come into close contact with people. I’m now down to feeling safe in only two rooms where I can stay away from him! I’m even scared to pet my cat now. I’ll be using your techniques.

    Reply

    1. This sounds very difficult for you. I wish your husband would take this seriously too. It is serious and we need to work together to stay safe. I am glad you will use the techniques, adapt them so they fit with you and let me know how it is going. Be well my friend and take care <3

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      1. zannyro

        Thanks Cindy,sorry I vented. I hope you’re doing well and that this difficult time passes easily for you. and that you and yours stay well.

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  23. “Turning off the news” is probably one of the most important stress busters. Personally, I rarely watch the TV local news, but have watched the international & local news for a short time every night in the last week to bring me up-to-date with the changing situation and health department instructions. Then I turn it off and on to more enjoyable programs.

    My suggestion is to sit outside with your partner or family to watch the sun set each night. I do this 95% of the time anyway and I’m single and lead a solitary life. I’m never up early enough to catch the dawn, but if you’ve never done it before, use 30 mins each morning to watch the dawn and 30 minutes each night to watch the sunset.

    Depending on where you live, most people will find this a good time to sit back and relax with a coffee or wine or herbal tea and just be in the moment, concentrating on breathing, relaxing each muscle as you wind down for the day.

    Try turning off all modern technology for a day. Sit or walk outdoors in nature if you can. Do all the things you never have time for at home.

    Do the opposite of what you normally do. Set yourself a challenge. If you use a computer all day normally, turn off the computer for the day would be a good example.

    Reply

    1. I love all of these. Watching sunsets and sunrises is so relaxing and brings the hope of a new day and a quiet night. Nature is one of my most powerful healers. Being in nature is so important to our mental and physical well being because we such an intricate part of it. It is where we belong. I also like the idea of tuning out of technology and shaking up your routine which could be especially important as we spend more and more days at home. You will see these suggestions incorporated into part 3. I am taking notes. Thank you for sharing them & take good care 🐨

      Reply

  24. Having my foster cats to worry about right now is actually a nice distraction. They need so much help, and being able to provide some of that is satisfying and leaves me feeling I am doing something good, even with all the craziness around us.

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    1. Oh, this is a good one which I will want to include in part 3, service to others besides ourselves. Compassion in action helps others and ourselves. Thank you for helping the kitties and yourself in the process. More than ever now we need to turn to compassion in action. Thank you for what you do <3 🐨

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  28. Love all the Koalas! They make me smile. I miss just running to the grocery store and talking to people. All my sewing groups have canceled but I’m getting a lot of charity quilts made. My family that was coming to visit had to cancel as well so I’ll use that time to get caught up on chores around the house that needed doing. There is always a silver lining to everything. Stay well too. Hugs from Sleep Hollow. 😉

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    1. Yes, it unprecedented in our lifetimes and we are old. But we have been spared from ww1, ww2, the great depression, the spanish flu. We had the vietnam war. Now maybe we get they 1 or 2 rolled together. I say we are tough enough to help people survive it. It would be my best guess that you agree. Love to Marlene. Bad times bring out the best in some people, like i know it will in you <3

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  31. It is wonderful to read positive and helpful views relating to the crisis we find ourselves in. I trust that enforced innovations are going to arise from this: new ways of teaching, and a return to family values. People may begin to notice their neighbours more, shop with greater care, adopt healthier lifestyles … For years I have dealt with stressful days by recounting at least five things I am grateful for before going to sleep. On the worst days there are five, yet most days there are many more and that puts the ‘bad’ parts into perspective.

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    1. Yes. I love this practice of gratitude before sleep. It primes your mind for positive dreams. I am glad you have practised this for decades and can well imagine that it keeps your perspective in balance. Thank you & stay safe Anne <3

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  32. Beautiful words dear lady. So much so that the Images of the Koala Bear is making me yawn profusely, I just want to lay in a hammock somewhere with the breeze gently blowing and nod off for an hour or so 😂 🤣

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    1. Wonderful!! I think hammocks were designed by geniuses. There is nothing better than napping in the breeze, unless there happened to be a koala in the tree above, napping with you ♡´･ᴗ･`♡

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  45. Aw, just looking at this darling koala makes me smile! Thanks, Cindy. Great tips on how to manage stress during this increasingly stressful time. I’m a BIG believer in being kind to myself — exercise, eating right, getting enough sleep, etc. — as well as staying busy with work and enjoyable hobbies. And praying. Lots of that — it is Lent, after all! Hugs….

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  46. Thanks for more good ideas and photos for managing anxiety. My first meditations in my late 20s were the progressive muscle technique and I had some pretty good results. Lately, I use the breathing approach or focusing on my heart. For self-soothing, time in nature is my main tool. Thanks for caring and holding hope and actionable solutions Cindy. Koala hugs… 🐨

    Reply

    1. Koala hugs back to you Brad and I love your self management tools. The key is to learn how to get fully relaxed, so you recognize when anxiety starts to escalate, and have tools in place to reduce it. It sounds like you have been doing this for a long time and I am glad for you. Stay safe my friend <3

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      1. Talking with my husband tonight he shared how he felt such a special connection to koalas. I had no idea, but spoke about your post and how these little guys are such a powerful way to embrace the quiet and soothing side of us.
        Thank you for being a part of our conversation 💛🙏💛

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        1. You have a perceptive husband. Why am I not surprised! “these little guys are such a powerful way to embrace the quiet and soothing side of us.”
          This is so true! Just looking at them, puts things in perspective. Thank your husband, and thank you Val. Be safe, both of you.

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  50. Just looking at your Koala pictures is the best anxiety help. I could look at them all day and feel good. Thanks for your great advice, keep safe.

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