Before we dive into how to dissolve pandemic fear and anxiety while boosting your immune system let’s talk about a typical aspect of our day in our new world.
At this stage of the pandemic, we all know the drill. It’s your preferred news hour and it’s time to watch. You brace yourself, take a deep breath, and turn on your tv.
Time to dance that fine little line of staying informed and not over-indexing on media consumption. If we aren’t careful, over-indexing sends us into a tailspin of pandemic fear, anxiety, and oh-my-god-I-can’t-believe-this-is-still-real-life thoughts and feelings.
Then we check our pulse, our temperature, and our brains to make sure we aren’t hallucinating or dreaming it all up.
Yep, this is still our reality and we have to stay informed.
Yet, we also have to respect our boundaries. These boundaries are protection as we balance the other responsibilities and pressures upon us at this time.
There are also many of us who have been on the front lines and who are headed back out onto the front lines.
Pandemic fear and anxiety are a daily reality for many of us.
A strong immune system is key for all of us right now as we are all fighting the same enemy.
According to Harvard Health, “Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.”
So stress is super bad for our immune system and our immune system is being threatened which is causing us stress. Great.
Take a deep breath.
Hey, you’re still alive and able to read, right?
Win!
But wait, what’s the difference between stress, fear and anxiety?
Why don’t you pull up a chair and get comfy while I’ll tell you? It’s not like you can just look it up yourself on the interwebs.
According to Psychology Today: “In general, fear is seen as a reaction to a specific, observable danger, while anxiety is seen as a diffuse, a kind of unfocused, objectless, future-oriented fear. Thus, fear is anxiety that is attached to a specific thing or circumstance.”
So during this pandemic, we’ve all experienced both pandemic fear and anxiety on a daily basis.
The thing is, humans were not meant to experience ongoing and prolonged states of fear and anxiety.
We’re totally game for fight or flight but this is a marathon. We are exhausted.
I don’t know about you guys but I’ve had times when I’m feeling like the Karate Kid when you’re not sure he’s going to win.
Well, nobody’s going to sweep my leg! Johnny!
If we don’t take the steps to take care of ourselves then everything in our entire lives is a lot harder. Also, our immune systems weaken.
Don’t let the pandemic sweep the leg!
Listed below are the daily practices that will help you better position yourself to withstand pandemic stress, anxiety, and fear. These practices align your mind, body, and spirit to a healthier place and support your immune system.
Think of them as wax on, wax off.
It seems like a lot of work but you’re training for the fight.
Practices To Dissolve Pandemic Fear, Anxiety, and Boost Your Immune System
New minimum: 7-8 hours of sleep
Try your best to get at least 7-8 hours of sleep even if you can function on less because you are a rockstar.
- A recent article on SleepFoundation.Org shares incredible insight and tips for anyone struggling to meet this new minimum during Covid-19. The Sleep Foundation also states: “Sleep is critical to physical health and effective functioning of the immune system. It’s also a key promoter of emotional wellness and mental health, helping to beat back stress, depression, and anxiety.”
Hydration and nutrition are extra important
I know, I know. It’s a pandemic we are allowed to eat all the ice cream, chocolate, candy, chips, and all the Oreos while bathing in a hot tub of cheese dip. But try to balance it!
- On the CDC’s recommendation list, staying hydrated was on “10 Things You Can Do To Manage Covid-19 At Home“. We all know we should be drinking more water, now don’t we?
- That’s not all. “Healthy hydration levels can help your nose by maintaining the mucous membrane and decreasing irritation when coughing, sneezing and even just breathing.” Abbott.com also mentions how to increase your immunity with nutrition during the pandemic – check it out.
- Finally, you all know how big I am on nutrition. Check out the article I wrote when I was experiencing MS symptoms which all shifted with a change in diet, mind, body, and spirit practices. It’s called How Clean Eating Can Save Your Life.
Social support
If you really want to get technical, we are actually practicing “physical” distancing, not “social” distancing. But, who am I to split hairs.
- Bottom line – we need to embrace our social skills! It’s recommended that we all make at least 1-2 calls a day to friends, family members, or colleagues to continue our social support.
- Human beings are social creatures and we need to honor this part of who we are by adhering to this practice. If you need ideas on what else you can do check out this article on MagellanHealthInsights.com.
- In Covid-19, Changes & Our Evolution, I share my point of view which is shared by a movement across the globe. Find your tribe! You are not alone!
Gratitude
Work and life have become as blended as a peanut butter and jelly sandwich that’s been smushed in a ziplock all morning. I love PB&J – see – there is so much to be grateful for!
- I recently ran across an article in the Work-Life Balance section on Inc.com that listed out a slew of reasons why gratitude will up your game in every aspect of your life.
- Gratitude is something that I practice constantly and it makes such a difference in my world. My wife and I have come up with the “Gratitude Game” where we each go back and forth listing one thing we are grateful for. It inevitably turns in to some pretty ridiculously funny things until we are both cracking up. Try it!
- Gratitude will shift your consciousness into a higher frequency and emotion. This shift changes the chemicals in your brain and body to support a better mood. It’s that simple. If you have a hard time list out 10 things you are grateful for. Then add 10 more. Keep doing it until you can feel the shift.
Mindfulness
Do you eat, breathe, bathe, or drive? Then you can practice mindfulness, friends.
- It’s recommended that we all practice mindfulness at least 11-20 minutes a day. Mindfulness not only boosts our immune system but it also brings us into the present moment which in turn induces relaxing and calming chemicals in our brains.
- Check out my article on Everyday Mindfulness and 6 Mindfulness Practices During The Pandemic for you to get on the mindfulness train.
- According to the Greater Good Science Center at UC Berkley, “In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease.” Boom. Drop the mic.
Exercise
There’s yet another reason to up your exercise game. Ready, set, go!
- We all know exercise is healthy for all of the physical and emotional reasons. But did you know there have been studies that show practicing 20-40 minutes of exercise until your mind gets quiet aids in cognitive abilities?
Panoramic views
Stop what you’re doing, step away from the news, go outside, and catch you some views. Yep, that rhymed and I literally couldn’t help myself.
- Step outside and take in the panoramic view. Our vision literally narrows when we experience fear and anxiety.
- According to Steven Kotler, the Director of Flow Research Center, NYT Best Selling Author and badass consultant to the world’s strongest tech companies, he states that fear, and anxiety narrow one’s vision as we involuntarily prepare for fight-or-flight.
- The goal with this tactic is to go outside and get a panoramic view of anywhere, wherever you are, to slow the production of chemicals your body produces due to fear. Along with all of the other physical, mental, and emotional components involved with our body’s natural response to fear – this pano view helps!
Breathwork in the moment
Light yourself some incense, sage the room, get out your crystals… or you can just breathe.
- When you’re feeling fear, anxiety or even stress try this: Take a very deep long breath in and when you can’t take in any more air inhale with a strong sniff at the end. If you practice Yoga you can also use the Fire Breath technique.
- Remember, “The way we feel is directly related to the way we breathe. When dealing with challenging or stressful life situations, our body has an unconscious tendency to pull the diaphragm in. This is the area of the Solar Plexus, where the body keeps all of its emotions” according to TheSecretsOfYoga.com.
Think of your favorite memory
Remember that time at that place with that person? You know the one! Now close your eyes and immerse yourself.
- Just think of your favorite memory. Mentally go there and ease yourself away from overwhelm, fear, and anxiety.
Media fasting.
A long long time ago, in a land far away, there once was a time when we were not glued to our screens.
- Don’t forget that Media Fasting for 24-48 hours will work wonders! Social Media fasting can be a helpful tool too!
Incorporating these practices into your life will keep your mind, body, and spirit holistically aligned. When we are aligned we process the inevitable intense life events in a much healthier way. Pandemic or post-pandemic.
Remember we must honor our feelings, feel them, and not push them down and allow them to pass like the clouds in the sky or like the bullies in Karate Kid.
All of life’s circumstances, emotions, and even trauma will pass eventually – just hang in there.
During this trying time for our world, I hope you find relief, hope, and gratitude even if it’s in the little moments. The little moments are actually what makes life so beautiful; collect them together, zoom out, and feel your heart make a shift.
Above all else, don’t let the pandemic sweep the leg.
Please let me know if there is anything I can do or address that would be helpful for you during this time. Please stay safe and healthy!
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