Aarti Odhrani Clinical Psychologist MSc.
The current pandemic has caused more uncertainty and stress than usual, leading us to experience pangs of fear and anxiety from time to time. During these past few months, many of us have been increasingly worried for our own health, or the health of our loved ones. For some of us, social isolation, social distancing and various restrictions on travel may have led to intense feelings of loneliness, frustration or anxiety. Experiencing symptoms such as fever, cough and fatigue may have caused us emotional distress and fear of having contracted COVID-19. Although anxiety is a human experience, and at optimum levels, it can function to keep us safe, excessive anxiety can lead to chronic stress. This can alter our immune system and can have detrimental effects on our physical and emotional health.
Previous studies on the aftereffects of an epidemic show that even non-infected populations can experience adverse psychological health issues. A vast majority of medical practitioners involved during the SARS outbreak suffered from Post-Traumatic Stress Dis
order (PTSD), depression and anxiety. In our present circumstances, in addition to medical staff and law enforcement agents, the impact of COVID-19 on the vast majority of the general population has become a matter of concern, as many experience exhaustion, burnout, isolation and feelings of hopelessness and helplessness.
Social support is generally a coping tool. However, now, with the limited amount of interaction due to the lock down and recommendations for social distancing, there has been an increase in self-isolation. This can lead to psychosocial problems and compromise the mental health of individuals. Therefore, especially now, in addition to our physical safety, we need to look after our psychological health.
Research shows that mindfulness enhances our wellbeing and regularly engaging in mindfulness practices can help us stay calm and reduce symptoms of anxiety. This is because mindfulness activates the prefrontal cortex, the rational part of our brain, so we can focus better and engage in better decision making. It also helps deactivate the brain’s emotional reactivity, so instead of experiencing a state of panic, we are able to stay grounded.
So, What Is Mindfulness?
Mindfulness refers to the art of paying attention, purposefully, to our thoughts, feelings, sensations and surroundings in the present moment, in an accepting and non-judgmental manner. It means allowing ourselves to slow down and take notice of what we are doing, without overly reacting to a situation. Although mindfulness has been around for thousands of years, with its roots in Buddhist meditation, it was recently popularised by Jon Kabat-Zinn, founder of the Center for Mindfulness at the University of Massachusetts Medical School. By developing a Mindfulness-Based Stress Reduction program, Kabat-Zinn shifted the focus of mindfulness from a religious to an evidence-based secular scientific practice. Mindfulness-Based Cognitive Therapy has also been established as an evidence-based intervention for the treatment of Major Depressive Disorder.
How Can We Practice Mindfulness?
During COVID-19, some mindfulness experts, like Tara Brach, have found it useful to meditate regularly. Brach developed an acronym RAIN that we can use as a handle if we find ourselves caught up in fear. RAIN stands for:
Recognition (noticing and recognising our thoughts, feeling, sensations and mental images),
Acceptance (embracing the current moment and our situation, even though we may want it to be different),
Investigation (looking more deeply into our thoughts, emotions and situation to get a better understanding), and
Non-Identification (taking an objective view of our situation, without attaching meaning to it, to help reduce the intensity of our emotions).
Kabat-Zinn’s STOP practice is also a powerful tool that can assist with stress. It stands for:
Stop what you are doing
Take a few deep breaths to anchor yourself
Observe your physical sensations, thoughts, feelings, and intentions
Proceed mindfully after the information gained during this check-in.
According to Thich Nhat Hanh, also known as the father of mindfulness, “Meditation is not evasion; it is a serene encounter with reality”. At the beginning, meditation might be a complex practice to follow but adults as well as young children can learn how to feel more grounded with the help of simple breathing exercises such as 4 7 8 breathing, starfish breathing, body scans and guided imagery.
Any activity involving the senses, such as listening to music, going for a walk, connecting with nature, and even eating, can be carried out mindfully. Art, journal writing and yoga are also forms of mindfulness that can improve our mood and help us manage our emotions.
Mindfulness can help us gain power over our fears and feel more in control. Taking a few moments throughout the day to pause and check in with ourselves can provide us with better clarity, increase our awareness and improve our physical and mental wellbeing.
However, if we are unable to let go of worrisome thoughts using self-help strategies, and our anxiety begins to interfere with our day-to-day functioning, we may need to reach out to a professional for support.
“In the midst of movement and chaos, keep stillness inside you”. – Deepak Chopra
—
References:
Bonfil, A. and Bonfil, A., 2020. Mindfulness STOP Skill — Cognitive Behavioral Therapy Los Angeles. [online] Cognitive Behavioral Therapy Los Angeles. Available at: <http://cogbtherapy.com/mindfulness-meditation-blog/mindfulness-stop-skill#:~:text=One%20skill%20developed%20by%20Jon,the%20mindfulness%20practice%20of%20STOP.> [Accessed 27 June 2020].
Headspace. 2020. A Mindful Approach To The Coronavirus Disease. [online] Available at: <https://www.headspace.com/work/mindful-approach-to-covid-19> [Accessed 18 June 2020].
https://newsnetwork.mayoclinic.org/. 2020. COVID-19: Tips For Mindfulness & Coping With Anxiety. [online] Available at: <https://newsnetwork.mayoclinic.org/discussion/covid-19-tips-for-mindfulness-coping-with-anxiety/> [Accessed 18 June 2020].
Mindful. 2020. Rethinking Our Self-Care During The Pandemic – Mindful. [online] Available at: <https://www.mindful.org/rethinking-our-self-care-during-the-pandemic/> [Accessed 18 June 2020].
Mukhtar, S., 2020. Psychological Health During The Coronavirus Disease 2019 Pandemic Outbreak.. [online] Journals.sagepub.com. Available at: <https://journals.sagepub.com/doi/pdf/10.1177/0020764020925835> [Accessed 18 June 2020].
PositivePsychology.com. 2020. History Of Mindfulness: From East To West And Religion To Science. [online] Available at: <https://positivepsychology.com/history-of-mindfulness/> [Accessed 18 June 2020].
Refinery29.com. 2020. How To Boost Mindfulness During The Coronavirus Outbreak. [online] Available at: <https://www.refinery29.com/en-us/2020/03/9578446/mindfulness-during-coronavirus> [Accessed 18 June 2020].
Thrive for Change – Counselling. 2020. R.A.I.N For Anxiety – Thrive For Change – Counselling. [online] Available at: <https://thriveforchange.com/r-n-anxiety/> [Accessed 27 June 2020].
Vox. 2020. “Our Calm Is Contagious”: How To Use Mindfulness In A Pandemic. [online] Available at: <https://www.vox.com/future-perfect/2020/3/18/21181644/coronavirus-covid-19-mindfulness-meditation-anxiety> [Accessed 18 June 2020].
Commentaires