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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