Stop, take a breath
THIS year we have found ourselves living in circumstances unlike anything we have ever experienced.
We are uncertain and we are isolated, which poses a risk for our mental health.
Associate Professor of psychology at JCU Dr Wendy Li says the current circumstances can increase people’s anxiety.
“Cognitive uncertainty is correlated to anxiety,” she said.
“In self-isolation, people are worried about if they have contracted the virus and what it means for their health if they do contract it. This reflects what Professor David Kessler called anticipatory grief.”
Anticipatory grief refers to our emotional response to being uncertain about what the future holds.
We don’t know what is ahead of us and our fear drives us to imagine the worst – we begin to grieve for an imagined time that hasn’t yet begun and may not even happen.
“Cognitively, people in selfisolation understand the deadly virus is there, but they can’t see if they have been infected by the virus,” Dr Li said. “This uncertainty leads to the loss of a sense of safety, which results in escalated anxiety.”
If you are feeling this anxiety over the unknown, take a breath.
Dr Li emphasises that this anxious feeling is one that we can combat. To avoid panicking or giving in to anxiety, we need to stay engaged, active and productive – whatever that may mean for you.
“People in self-isolation can help minimise anxious thoughts by staying connected to others and being positive when interacting with others,” Dr Li said.
“Maintaining routine in self-isolation is not only good for maintaining productivity, but also good for mental health. Routine will help restore a sense of purpose and normality.”
Even small things like making your bed and getting ready each morning will help you to feel that sense of everyday routine.
Dr Li also deep breathing calm our minds.
“Structuring the day to begin and end with breathing exercises will assist to start the day with peace and go to bed with comfort,” she said.
“Find a place where you can sit comfortably with your back straight. Breathe in through your nose and exhale through your mouth.
“Count slowly as you exhale. This is effective in relaxing the mind and body, and thus managing anxiety.”
Remember that even if we are in self-isolation, we are still in this together. recommends as a tool to