Dr. Nan Littleton, psychologist and, Professor Emeritus at Northern Kentucky University said almost everyone is in what she calls crisis mode right now, in other words, she said, in shock, due to the reality of the coronavirus pandemic.
Littleton said one significant way to help alleviate anxiety is self-care which includes following guidelines from the Centers for Disease Control and Prevention such as regular handwashing. “We’ve got to do those things. We’re not used to washing our hands for twenty seconds. We may not be used to using hand sanitizer at the drop of a hat or doing the social distancing but those things are all really important and ways that we take care of ourselves,” said Littleton.
The psychologist said what she does when she notices her anxiety, is to pause, and begin taking deep breaths as a form of self-care. “I take a nice long slow breath into my belly. I usually put my hands on my chest over my heart. Sometimes one hand is enough. Sometimes I need two hands over my heart as I’m taking that long deep breath into my belly and then holding it for one or two seconds and then slowly letting that breath out, said Littleton.
Littleton recommends taking deep breaths as many times as necessary until you start to feel a sensation of relaxation. She said the breath is valuable in helping us connect with our body which she said can help alleviate anxiety.“It’s that head and mind that’s creating most of this anxiety that we’re feeling. So breathing into my belly is a way for me to stop those thoughts and focus on my body,” said Littleton.
Littleton encourages movement of any kind, even if it’s simply getting up and moving to another room. With the required social distancing she also encourages staying connected with others even if it’s by text, email or telephone.“It’s very important right now to stay connected with our friends, with people in general, very important. We’re social creatures. We need each other, especially during these crisis times,” said Littleton.
One way Lexington resident Joyce Johnson said she stays connected and handles anxiety is a daily ritual with her spiritual community via Zoom, a web-based video conferencing tool.“We mediate and it ends in a prayer. That’s what I do. And then I reach out to people like the elderly or people that I know that may have compromised health issues. The elderly I call, the younger people I text,” said Johnson.
Lexington-based artist Ciara LeRoy makes art and takes walks to deal with her anxiety. She said before she gets out of bed in the morning she also meditates on something good. She calls it “what’s good today” and shares it on her Instagram.
At a community college in Louisville, Dan Phelps usually teaches geology. Now he’ll be teaching his classes online which is new for him and he said a learning opportunity. Phelps has a few different modes of self-care to help alleviate anxiety.“Well, I do like classic TV, so I like old movies from the Turner Classic movie channel, that helps a little bit. I’m hoping when the weather gets a little better I’ll be able to get out and go fossil collecting on my own.”
Dr. Nan Littleton said this is also a good time to make healthy food choices, drink lots of water, limit intake of media and most of all, she says, keep your heart open. “Have no expectations of anyone but yourself because you’re the only one you have any control over. Remember, we’re all connected, we’re all one and we’re all up to the challenges that we’re now facing,” said Littleton.
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