10 Ways to Practice Mindfulness to Bring Peace During Crisis
During this stressful time, it is difficult to find peace. As a long-time consultant and coach, I have worked with dozens of people on managing their businesses, stress, and complications that come with the uncertain nature of life and business. I have learned throughout the years to follow a simple mindset when going through hard times: Live in the present and dream about the future; good things will come. Looking for the good things during times of suffering is difficult, but if you can make a mindset change for the better, you’ll feel like a winner. Our thoughts control our feelings, and our feelings control our actions. If you think positively and practice a “thriving” mentality versus a “surviving” one, you may achieve more than you thought possible. If you struggle with doing this, take a look at the following 10 ways to practice mindfulness and bring you peace during stressful times:
1. Laugh
According to the Mayo Clinic, laughing triggers the release of endorphins which is proven to boost your immune system. It decreases stress hormones and boosts immune cells, fighting off disease more effectively. So, turn on that comedy and keep the jokes flowing! It’ll help keep you healthy.
2. Spend Time in Nature
Being in nature, or even viewing scenes of nature, reduces fear and stress. Take a walk or hike while staying at least six feet away from others. Sitting in the quiet can calm your mind; it can be contagious. Alternatively, watch scenic views on your computer or TV or even spend some time in front of a painting and imagine being here.
3. Sleep
Our body heals when we sleep, helping us handle stressful situations better and even helps to combat depression! Especially during this time of uncertainty when moods can be low, getting enough sleep is important. Sleep deprivation can increase negative emotions and lead to mood variability. Between working and socializing via Zoom, make sure you get enough sleep and, if possible, set up a healthy sleep routine to keep your circadian rhythm strong.
4. Boost Your Immune System
Stress weakens the immune system and increases the level of cortisol in our body. Due to increased stress levels for everyone during this crisis, it is important to do things to assist our immune system to stay healthy and - hopefully - avoid getting sick. One way to boost your immune system is to take vitamins or multivitamins routinely. You can also use natural forms of vitamins, eating plenty of fruits, veggies, and fresh foods. Did you know that kiwis have 10 times the amount of vitamin C as oranges? Boost your vitamin C with some kiwis! Lack of vitamin D can also deplete your immune system, so get plenty of sunlight when you can. Even if you are on lockdown, stepping outside on your balcony, in your garden or by a window for 10 minutes a few times a day can boost your vitamin D levels substantially.
5. Value Your Pets
Spend time with animals! Pets can bring so much joy and love and really uplift us when we’re stressed out. Pet therapy was first scientifically recognized in the 1980, but it is documented as far back as 1860 when Florence Nightingale recognized how animals could help support the mentally ill. Animals can sense when humans are upset and bring comfort. Studies show that the human-animal bond increases our oxytocin levels which help the body heal and grow new cells. If you have a pet, make sure to give them some extra love during this stressful season.
6. Socialize Virtually
Being physically isolated doesn’t mean being virtually isolated. Taking this time as an opportunity to catch up and connect with people is key. It helps to keep support networks open to avoid loneliness which can lead to depression. Don’t forget to call people, especially your grandparents and other elderly friends who may be suffering during this time. Even hearing your voice can bring them comfort and help them feel hope. We are all in this together.
7. Practice Joyful Movement
With so much time spent inside, practicing joyful movement can help you manage stress and keep a routine, allowing you to stay energetic during the days and sleep better at night. Meditating, Yoga, stretching, gardening, at home workout or dance videos, and even cleaning are all forms of movement that may help bring calm during this crisis.
8. Take a Break from Media
With more time and less to do, scrolling through social media and watching the news have become time-fillers for those staying at home. It is almost unescapable the feelings of fear that media perpetuate. Not to underplay the severity of the coronavirus pandemic, but we need time out. If it’s not TV, it’s text, calls, or email notifications all with updates on COVID-19. Our brains already think negative thoughts 80% of the time during “normal” circumstances. We need to protect ourselves from developing an overwhelmingly negative mindset which increases stress and damages our immune system. Let’s focus on life and try positive thinking. “They may break our bodies (a microbe can do that) but they need not dominate our minds. “ CS Lewis
Instead of scrolling on social media, spend some time listening to music! It turns off the stress response in our brains and increases dopamine levels. It also increases awareness and helps us focus on being in the present moment. It’s like a workout for the brain!
9. Go Inward
We can’t change what’s going on in the world, but we can change what’s going on inside of us. Make time to practice meditation, engage in prayer, or journal about your day. All of these practices help bring inner peace and promote emotional well-being. It’s okay if you only spend a few minutes a day going inwards; connection is about depth not breadth. Take this time to break away from old habits and take time for reflection. This can feel cleansing and beneficial in the long run!
10. Practice Gratitude
Even though this is a testing time for us all, we can really reflect on what is meaningful in life. What are the things we are clinging on to and relying on? Are those the things that you want to focus your energy on? Perhaps you have neglected family or certain friendships and relationships. Rekindle those. Showing your appreciation, care and love for others not only feels good for them, but it can even make you happier! Don’t forget to thank those on the frontline during this crisis, especially healthcare and service industry workers. Though times are tough, we all have something to be grateful for. Latch onto that hope and soar!
If you’re finding practicing these 10 steps difficult and you need help, Caroline Sarah Ventures provides mindset coaching on an individual and group basis. For further information or to contact us, please visit www.carolinesarahventures.com or email us at info@carolinesarahventures.com. Thank you, and stay safe!
Author - Caroline Johnston
Editor - Serena Nangia