NURTURING CONNECTIONS COUNSELING

HOW TO DECREASE ANXIETY DURING A PANDEMIC

BREATHE

• Breathe in for five, hold for a second, breathe out for ten

• The slow exhale tricks the brain into relaxing the body

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PROGRESSIVE MUSCLE RELAXATION

• Tense a group of muscles as you breathe in, relax them as you breathe out

• Do in an order (top to bottom, bottom to top, your choice)

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FIVE SENSES ACTIVITY (GROUNDING) - this is a great way to stop a panic attack

• Notice five things you can SEE

• Notice four things you can FEEL

• Notice three things you can HEAR

• Notice two things you can SMELL

• Notice one thing you can TASTE

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DO SOMETHING PRODUCTIVE

• Activity is a great distraction

• Do an activity which gives you satisfaction

• Examples: Clean something, organize items for donation, learn a craft, read, walk the dog, weed or rake, make a list of people to check in with

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KEEP ON A SCHEDULE

• A schedule helps us feel more in control

• Put things on it that are 

  • Solitary (reading, crafting, baking, self-care, learning)​

  • Social (calling friends and family, checking in on social media)

  • Necessary (cleaning, doing laundry)

  • Physical (exercise - walking is GREAT exercise)

• Do not stay on news or social media sites for long amounts of time

• Avoid too much input without a rest for your system

• Take breaks to switch activities

• Spend some time away from your phone

• Eat at regular meal times

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CONTROL WHAT IS YOURS TO CONTROL

• Remind yourself of what you are doing to help contain the spread

  • I am staying home, I am washing my hands and keeping an appropriate distance​

  • I am not putting myself or those around me in danger

  • I am trusting the experts to do their jobs. EVERYONE wants this to be controlled and eradicated soon

  • I do not have to spend time dwelling on what is not mine to control

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