managing fear and anxiety around the...managing fear and anxiety around the covid-19 as information...
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Once you find your breath, go
through the following steps to
help ground yourself:
Acknowledge FIVE things you see
around you...
Acknowledge FOUR things you can
touch around you…
Acknowledge THREE things you hear. ..
Acknowledge TWO things you can
smell. ...
Acknowledge ONE thing you can taste.
How to do it:
This technique will take you
through your five senses to help
remind you of the present. ...
Take a deep belly breath to
begin.
Look around for 5 things that you
can see, and say them out loud. ..
Pay attention to your body and
think of 4 things that you can feel
and say them out loud.
Shift your focus to:
What you can control
Gratitude
What you have in your home
versus what you don’t have
Self-care and caring for your
loved ones.
5 QUICK GROUNDING TIPS:
Managing Fear and Anxiety Around the
COVID-19
As information about the Coronavirus unfolds, there
can be a wide range of thoughts, feelings and reactions.
This article contains a range of coping strategies. And
other resources. Choose the ones that might be new
and/or work for you!
Common Reactions:
Please recognize that there can be a wide range of reac-tions and that over the next few days or weeks you may experience periods of:
Anxiety, worry, panic
Difficulty concentrating and sleeping
Feeling helpless
Anger
Social withdrawal
Hyper-vigilance to your health and body
Ways to Manage Fears and Anxiety
Although the coronavirus is a health issue that is being taken very seriously by the government and public health authorities worldwide, do not let your worry about his vi-rus control your life. There are many simple and effective ways to manage your fears and anxieties. Many of them are essential ingredients for a healthy lifestyle; adopting them can help improve your overall emotional and physi-cal well-being.
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Stay informed with the latest updates on the Center of Disease and Control at https://www.cdc.gov/
Keep things in perspective. Limit worry and agitation by lessening the time you spend watching or listening to upsetting media coverage. Although you’ll want to keep informed —especially if you have loved ones in affected countries and states—remember to take a break from watching the news and focus on the things that are positive in your life and the things you can con-trol.
Be mindful of your assumptions about others. Someone who has a cough or a fever does not necessarily have the coro-navirus. Self -awareness is important in not stigmatizing others in our community.
Stay healthy. Adopting hygienic habits such as washing your hands with soap and water or alcohol-based hand sanitizer, frequently and certainly after sneezing or before/after touching your face or a sick person. Cover your mouth and nose with a tissue or your sleeve. Avoid contact with others who are sick and Stay Home, only leaving for emergencies.
Keep connected. Maintaining so-cial networks can help maintain a sense of normalcy, and provide valuable outlets for sharing feelings and stress.
Seek additional help. Individuals who feel an overwhelming worry or anxiety can seek additional professional mental health and
support.
“What you Focus on you Get More of.” Dr. Bailey
It is not easy during times of distress to shift your thoughts from the challenges we are currently facing. The Harvard School of Medicine suggests that positive affirmations have helped thousands of people make significant changes in their lives. But they don’t always work for everyone. An affirmation can work because the brain has the ability to believe in the stated concept. Research also suggests that when listened through the night, positive affirmations have the power to positively trigger the brain’s internal pharmacy and release friendly chemicals that promote well-being. Here is the link for the research https://news.harvard.edu/gazette/story/2016/12/optistic-women-live-longer-are-healthier/
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Local Resources for Counseling of if
you just need to talk to a mental
health professional at no cost:
Employee Assistance Program 524 300 N #202 Provo, UT 84601 Phone: (801) 442-3509
Hours: 9:00 am - 5:00 pm
Wasatch Mental Health 750 North 200 West Provo, UT 84601 Phone:(801) 373-4760, website: http://www.wasatch.org/
National Alliance on Mental Illness (NAMI) Contacts: Nedra Bell (801-373-2688) and Robert and Brenda Chabot (801-224-0591; 801-885-6714) Website: http://www.namiut.org/find-local-support/item/21-utah-county Intermountain Healthcare Behavioral Health Services Utah Valley Regional Medical Center 1034 North 500 West Provo, Utah 84604-3337 Phone: (801) 373-7850 United Way of Central & Southern Utah PO Box 135 Provo, UT 84603-0135 Phone: (801) 374-2588 http://www.unitedwayuc.org/
Are you at risk? CALL1-800-273-TALK
For resources in your area, please visit the websites or call the agencies provid-ed above.
Most clinics are offering Teletherapy. Just consult with them with questions that arise.
Physical Responses:
Change in sleep patterns,
change in appetite, shallow
rapid breathing, dizziness,
headaches, muscle tension,
increased heart rate, stom-
ach upset
Recognizing the signs of stress, grief, loss,
transitions and changes
Emotional Responses:
Shock and/or numbness, anger,
fear, depression, guilt, frustra-
tion.. Sadness, feeling unsafe or
vulnerable, loneliness
Mental Responses
Confusion, difficulty concen-
trating, difficulty remember-
ing details of event, unable
to stay on task
Behavioral Responses:
Withdrawal from others, an-
gry outbursts, crying, irritabil-
ity, decreased energy/
ambition, marital/
relationship conflict, increase
use of alcohol or medications,
fear of being alone
Physical Self-Care:
Eat regularly
Eat healthily
Drink water
Exercise
• Get regular medical care for
prevention
• Get regular medical care
when needed
• Take time off when sick
• Fun Physical activity (dance,
walk, run, play sports, sing)
• Get enough sleep
Wear clothes you like
Enjoy sunlight
Make time away from tele-
phones/computers
Play with a pet. Take time away
from electronics to play catch
with a dog in the backyard
Paint
Learn a new skill
Cook challenging recipe
Remodel, decorate
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Psychological Self-Care:
• Make time for self-reflection
• Psychotherapy
• Journal
• Read (literature unrelated to work)
• Do something at which I’m not the expert
or in charge
• Notice my inner experiences (listen to my
thoughts, judgments, beliefs, attitudes, feel-
ings)
• Engage my intelligence in a new area
• Practice receiving from others
• Say no to extra responsibilities sometimes
Emotional Self-
Care:
• Spend time
with others whose company I enjoy,
• Stay in contact with important people of my
life
• Give myself affirmations
• Find ways to increase my sense of self-esteem
• Re-read favorite books, review favorite movies
• Identify comforting activities, objects, people,
relationships, places, and seek them out
Allow myself to cry
Find things to make me laugh
Online Resources: Look in your Play Store to see which apps are free. Just type in “positive affirma-tions.” YouTube: Positive affirmations: https://www.youtube.com/watch?v=0lkCrPjmwks Meditation: https://www.youtube.com/watch?v=ydprXYAUKpc&t=1866s Yoga: https://www.youtube.com/watch?v=Zn7CSDY5zTk
Progressive Muscle Relaxation: https://www.youtube.com/watch?v=QkswdqpHqww
Guided Imagery: https://www.youtube.com/watch?v=t1rRo6cgM_E
Spiritual Self-Care:
• Make time for reflection
• Spend time with nature
• Find a spiritual connection of community
• Be open to inspiration
• Be aware of nonmaterial aspects of life
• Try at times not to be in charge or expert
• Identify what is meaningful to me and notice its
place in my life
• Meditate
• Pray
• Sing
• Have experiences of awe
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