5 tips for managing anxiety during the coronavirus outbreak |01 February 2021
During the outbreak of the coronavirus, a number of people continue to reach out to share their advice and to help others find ways to minimise the impact that the pandemic is having on our health.
It is in this light, that local yoga teacher, Antigone Frichot, has also reached out to share with us some simple but effective ways that can help to manage feelings of anxiety.
- Get enough sleep
As most of us are currently working from home or have been asked to stay away from our normal work places, it's easy for days to merge into nights and our routines to be thrown out of kilter. It's important to still prioritise your sleep though, as this vital rest will make you feel more settled and focused. Try to go to sleep at the same time every night and get 7-8 hours of sleep.
- Eat nutritious food
With more time at home, maybe you'll have time to cook nutritious meals. Add lots of vegetables and greens to your diet to nourish your mind and body. Vegetable soups are a favourite and always quick and easy like the recipe below:
Ingredients
- 1 chopped onion
- Minced garlic and ginger
- Chopped vegetables roughly to the same size (anything you have in your fridge will do but I love potatoes, pumpkin, green beans, spinach)
- 1 stock cube
- Thyme or any other herbs you like
- Salt and pepper to taste
Method
- Fry your onions until translucent. Add in ginger and garlic. Add potatoes or other hard vegetables. Pour in two cups of boiling water (or enough to cover your vegetables), leave to simmer and gradually add in softer vegetables.
This is like a big hug to your belly and perfect for the rainy days we've been experiencing!
- Move your body
It can be hard to find the motivation to exercise when we're in restrictions and can't go to our favourite classes, but movement is not restricted to just exercise classes. Try this – put on your favourite playlist and have a mini dance session in your room. I promise you'll feel a lot better. If you prefer the structure of a class, many of our local instructors are offering classes online.
- Put your phone down!
Being unable to be with friends and family is really hard. We are so lucky to have the technology to bring us together and help us keep in contact during these times, BUT our phones can get really addictive and may be the source of your anxiety. Try to schedule an hour or two of strictly phone-free time. I'd recommend doing this before bed so you can drift off to sleep in a calm state.
- Practice mindfulness
Try to start a daily mindfulness practice. There are lots of great apps and online resources. I personally use ‘Insight Timer’ app which has a range of meditations, from short ones to longer sessions.
If you'd like to try a short breathing practice to calm your nervous system, try the following abdominal breathing exercise:
- Find a comfortable place to sit or lie down where you won’t be disturbed
- Bring your awareness onto your breath
- Begin to slowly lengthen your inhales and exhale
- As you inhale, send your breath to your lower belly, pushing your bellybutton up and away from your spine
- As you exhale, allow your belly to relax back in towards your spine
- If you can, lengthen your inhales to 4 seconds and your exhales also to 4 seconds
- Breathe like this for ten rounds
This is great practice first thing in the morning or anytime during the day when you feel a little anxious or stressed.
For more information, contact Antigone:
- Phone: 2 641 799
- Email: antigone.f@live.co.uk
- Facebook page: Little Island Yogi
- Instagram account: @littleislandyogi
F.P.