Mindfulness Self-Help

COVID-19 / Coronavirus | Mindfulness Self-Help

Content Copyright Alberta Mind Biotech Corporation

If you find yourself spending too much time reading about COVID-19 recently, and can’t help feeling stressed out – so much so that you cannot live a normal life like before, you might want to try practicing Mindful S.T.O.P!

This is a widely recognized, simple, and brief mindfulness practice, which may help you quickly alleviate the stress and its negative emotional effects, take back control of your mood, and focus on what you are doing at the present moment.

To get started, find your first language in the list of audio recordings on the right, then click play.

Exercising Mindful S.T.O.P. regularly may effectively enhance your ability to handle pressure and emotional problems, thus enabling you to focus on what you should do in confusing and disturbing surroundings. Beginners are recommended to do the exercise three times a day or whenever they feel like it.

This mindfulness practice audio, used during the novel coronavirus epidemic in module hospitals in Wuhan, China, has effectively reduced the pressure felt by patients as well as medical staff, and was officially recommended by the National Health Commission of China.

Dr. Lani Liu, the secondary developer of this audio product, participated as a core expert in the development and evaluation of the mindfulness audio used in Wuhan during the novel coronavirus epidemic.

The Course

The novel coronavirus (COVID-19) has caused unexpected changes in our life. Faced with this unknown infectious disease, many of us are required to stay at home, cancel our travel plans and scheduled activities, and be temporarily separated from our family and friends.

Compounding this, we are constantly concerned about whether we, or someone we care about, is infected. These uncertainties can bring us emotional disturbances and a build up of stress.

Our mental health must be protected during this vulnerable time, and a study from the established medical journal, The Lancet, proves this importance.

Below are “Psychological Self-Help Method in the Epidemic” techniques prepared by Alberta Mind Biotech. These techniques are based on a retrospective study of The Lancet and other related studies to help people in need to manage stress in these circumstances. They will also help you manage other kinds of stress in the workplace and/or everyday life in the future.

Mindfulness Techniques

1. Take a deep breath

  • Inhale deeply through the nose, feeling the belly expand outward as you fill it with air.
  • Exhale slowly through the mouth, emptying from the lungs all the way to the base of the belly.
  • Breathing consciously, the diaphragm muscles expand and contract, which drives the movement of the entire abdominal cavity. This will: evoke your sense of the body and your awareness of reality, increase flow of oxygen, release stress, soothe emotions and clear the mind.

2. Limit news intake of COVID-19 to reputable sources in small doses

  • Humans naturally want more information in times of uncertainty, but misinformation and constant headlines are very damaging to our sense of inner peace.
  • Staying informed is helpful, but limit to 3 messages a day.

3. Make a call for connection

  • Make a call to a trusted relative, friend or community resource.
  • Call or FaceTime someone you care about, and see how you can help them.
  • Mutual help between people can relieve stress and help you gain a sense of security and control.

4. Do a small thing every day that makes you happy

  • Find something to bring you joy each day.
  • Think about something you are grateful for each day.
  • Find joy in the simple and small things.

5. Keep in touch with your body

  • Start your day with simple stretches.
  • Feel into all body parts.
  • Focus on physical sensation is grounding, and helps to release stress that builds into anxiety.

6. Practice the Mindful S.T.O.P. exercise three times a day

  • Mindfulness can effectively help relieve stress.
  • Follow the audio guides on the upper right.

7. Maintain the original rhythm of healthy life

  • Create a new schedule for yourself. Stick to it daily and weekly.
  • Eat a balanced diet.
  • Ensure you are moving often and exercising your body.
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