Breathe in for a count of 5, hold for 1 second, breathe out for a count of 5. The slow exhale tricks the body into relaxing. This is also an excellent exercise for your lungs during this particular respiratory virus. Do this repeatedly throughout the day as needed.
Start at your toes. Tense your muscles as you slowly and deeply inhale. Relax those muscles as you exhale. Work your way in small muscle groups from your toes and ankles, up your legs to the rest of your body to the top of your head. Don't forget your facial muscles! You will physically feel stress and tension leave your body.
Notice 5 things you can SEE
Notice 4 things you can FEEL
Notice 3 things you can HEAR
Notice 2 things you can SMELL
Notice 1 thing you can TASTE
Get distracted by activity. Do something that makes you feel satisfaction or a sense of accomplishment. Clean something, organize something, make a craft, read, walk, weed, or make a list.
Create a Schedule, Develop a Routine
A schedule helps us feel more in control: Make sure your schedule includes something:
Take breaks and switch activities
Eat regular meals
Go to bed on time, wake up on time.
Control What You Can
Remind yourself what you are doing to control the spread. Repeat:
Mental Health Apps
CBT icoach for insomnia
Take a Break
Domestic Violence: 800-799-7233
Crisis Text Line: text CONNECT to 741741
Substance Abuse: 800-662-HELP (4357)
Mental Illness: 800-950-NAMI (6264)
Schedule an appointment: If every strategy seems difficult or futile, or if your best efforts have failed and you are having difficulty functioning, you may need the help of a professional that can provide you with additional coping mechanisms and help to live comfortably during this difficult time.