Five Steps to Ease Fear During Coronavirus Pandemic You Can Do Anytime, Anywhere
Can we ease fear during COVID-19?
What is Fear
Fear is our belief that we are in danger. is powerful and primitive and has saved our lives for years. It’s natural to experience fear. But, fear can also paralyze us, cause us pain and discomfort and escalate into panic.
With COVID-19, it’s completely normal to feel like our safety, well-being, and lives are at risk. However, contrary to popular belief, feeling afraid is not a bad thing. The good news is that we can manage fear even during coronavirus pandemic.
What Causes Fear
Fear lives in the amygdala, an almond-shape part of the brain. When the brain perceives a threat, we experience bodily changes. Our mind becomes overactive, our pupils dilate to allow us to focus better, and our breathing accelerates. Fear also triggers a release of stress hormones and results in an active sympathetic nervous system. Too much stress can lower our immune system, which is not a good thing in times of coronavirus pandemic.
Five Steps to Help You Deal with Fear During Coronavirus Pandemic
Step 1: Learn to Recognize Fear
Instead of pushing it away, welcome the fear. Notice where it shows up in your body. Is it in your stomach, chest, neck? Locate the feeling, breathe into it, smile, and say to yourself: “I see you. I accept you.” You may find out that by doing this simple awareness practice, you’ll soften the feeling and feel instant calm and freedom.
Step 2: Get Centered & Present
Get centered anytime you feel stressed, fearful, anxious, or overwhelmed. The easiest way to achieve instant presence is to take a deep breath in your lower belly and count backward from 5. Breathe deep into the lower belly and arrive into presence. Notice what shifts. By doing this practice, you will experience calmer, presence, and aliveness. You can also get grounded by putting both feet on the ground and standing tall like a tree, feeling the earth beneath your feet.
Step 3 – Monitor For Fear
When you know how to recognize your fear, you also know how to pay attention to see when and where it shows up. You can do a quick body scan to locate it. By being more aware of your body sensations, you can take action to ease the emotion. As you go about your day, observe your inner state and behavior. Anytime you start experiencing overwhelm and fear, shift it.
Step 4 – Shift Your State Away From Fear
This practice allows you to shift your mind-body state and behavior powerfully. You can shift from unpleasant feelings and emotions to a state of presence, where you are in the moment. To shift your emotion from fear to calm, follow the steps outlined above:
1) Pause and body scan
2) Get present
3) Proceed with your day from a state of presence.
Step 5 – Shake Fear Off
Like Taylor Swift rightly sings, shake it off.: Shaking allows your body to release tension. When animals experience a life-threatening situation, they shake after. Shaking will leave you energized and feeling better. Gently shake your whole body including your arms, legs and neck. Be gentle and curious. Don’t force the movement. Shake for a few minutes and see how you feel afterward. Do this daily.
Keep it simple. If you only have a few minutes a day, instead of long meditations or yoga sessions, shake the fear off.
Show us your moves. Record a video of you shaking and tag us @unhustle on social media or email it to us and we’ll share your love with other people. Fear is contagious, so is love.
You got this!