Finding an Anchor in the Midst Fear and Uncertainty

(7 Tips for Resilience during Times of Crisis)

In these challenging times of Covid-19, I wanted to reach out and offer some tips that I hope may be helpful for our nervous system settling and regulation.

1. Allow for intense and fluctuating emotions.

These are normal in response to a real danger that’s invisible and largely unknown. Whether it’s untethered fear that jumps around like a wiry nerve, bouts of intense angst or the tired beast of despair, we are all suffering right now. Forgive yourself and others for their behavior under stress. It is so human. And the more you can allow for it, the quicker it will settle and pass.

2. Join the herd.

Under threat animals instinctively know that there is safety in numbers and will stick with the pack for protection. You can use this instinct and still practice social distancing. Get outside and walk or run with others and keep the recommended six feet distance. Know that a healthy nervous system can have a positive impact on others from as far as 30 feet away.

3. Connect with others.

Hunker down with a pet, friend or family member. Who are the people or animals that have a calming or soothing effect on you? Reach out to them in as many creative ways as possible virtually or over the phone. Call an old friend. Start a virtual singing group. Know that you are not alone. We are all in this together. Even in social isolation we are together in our separateness.

4. Rectify a Routine.

Likely, your life as you know it has been completely disrupted, along with your schedule. Try to rectify some semblance of a routine and then stick to it as best you can daily. This will help ground you. Basic routines tend to divide the day into at least three parts: morning, afternoon and evening and then establish activities for each (breakfast, walking, checking emails.) Now, can also be a good time to Dive into a project and this could be a part of your routine too that can help ground you. If you have a home or creative project that you have been meaning to do, now is that time. Organize the closet. Tackle the drawer of old photos. Fix the broken fence. Mend the socks you wore through this winter. Likely, there is some part of your life that has been waiting for a moment like this one.

5. Feel your bones often and throughout the day.

Sometimes the best way to face an invisible threat and the corresponding fear of the unknown, is to touch what is known and has weight in your own life. If you are sitting, find your sitz bones now. Takes some time to feel their weight and allow your breath to settle. If your arms or legs are crossed take some time to notice the points of contact. Let yourself settle into those points a little. You might continue this practice by pushing a little into your hands and feet and also feeling your muscles. (If you practice yoga think: plank pose, down-ward dog, goddess pose, warriors I, II and II)

6. Protect your mind and attention.

Limit the amount of time you consume media, especially at night or when you first wake up. Set aside a specific time or times during the day for media consumption and then track your internal state immediately afterwards. Are you inspired to action? Angry and outraged? Spacey and numb?  Try to gently move this energy in creative ways and connect with others.  If you noticed yourself getting over-whelmed by media, either really anxious, angry up or feeling stymied and depressed, put limits on your device so that you can only access media during certain times of the day.

7. Remember your ancestors.

Likely you have or had a grandparent or great-grandparent that survived the Spanish Flu. Take some time to feel their resilience. Imagine what it was like for them the day they got the news that the flu was finally over. Just like them, you will get through this too.