b'Seven practices for more balance and ease1 When you are in your head, switch to being4 Blessings/Gratitudes exercise in your senses To re-dress the negative bias, a lovely exercise before going If wend ourselves in ruminating stories about the impactto sleep is to count three blessings. Re ect on three things of Covid-19, then we are in our heads and in our ownthat happened during the day that you are happy about and narrative.why you believe they happened. Write them down perhaps Once we are aware of what our brains are doing then wein a special journal and re ect on why they have come into can switch our attention to an experiential mode where weyour life. The outcome from doing this exercise is astonishing. experience the world through our senses. This may include5 Nourishing activitiesour feet being plantedrmly on the ground, sitting on aExamine what nourishes you and what depletes you. Think chair, feeling the sun or breeze on your face, noticing theabout what lifts your mood, energises you and makes you beauty of nature. By switching your attention to your senses,feel calm and centred? What increases your sense of being it can make a big difference and nip those catastrophizingalive and present? thoughts in the bud. For me, its going for a walk (while we can) being in the 2 Soothing Breathing Rhythms garden, reading a novel and doing my (online) dance class If you feel triggered, you will be in your sympathetic nervousand staying connected with loved ones and friends (using all system and possibly in hyper-arousal. We feel safer andthe technology).soothed in our parasympathetic nervous system and oneYou may need to get creative and many community online way to do this is to practice a soothing breathing rhythm,activities will offer ways to engage and support. Seek out where you deepen and slow the breath to about 5 breathswhat you like and dont be solo, even if living in your literal per minute and soften and open at the heart area. The key issingle space for a while. Also, think about what depletes to have a smooth in-breath and a smooth out-breath. you? During this outbreak of coronavirus, I found the news 5/5 seconds for both is most typical howevernd a countnot only depletes me but also stresses me out, so I reduced that works for you. You can build up your 5/5 soothingmy intake of it and felt much calmer and centred as a result.breathing rhythm slowly. For example, Make a list of what nourishes you and what depletes you; Breathe in for 2,3, and then breathe out for 2,3 increase the nourishing things and reduce the depleting Breathe in for 2, 3,4 and then breathe out for 2,3,4 ones. Use physical, mental and emotional boundaries to Breathe in for 2,3,4,5 and then breathe out for 2,3,4,5 protect your mindset, health and wellbeing.Allow yourself to fall into a natural rhythm on the air coming6 The Pausein through the tip of your nose and deep down into theLearn how to pause. During your day, stop at various points diaphragm as it rises on the in-breath and falls away on theand ask yourself What is going on for me right now? How out-breath.am I feeling right now? You will stop automatic reactivity Choose a narrative for yourself such as Mind Slowingand come back to yourself. You can then decide what you Down and Body Slowing Down as you keep to a niceneed in that momenta kind action, soothing breathing, even rhythm. Notice yourself becoming more grounded inconnecting to your senses or appreciating something and the body, more soothed and more in balance. being grateful. You may notice a deeper connection with yourself and a7 Stay Connectedwider perspective and perhaps a wiser action to follow. (credit Professor Paul Gilbert for this practice from hisNothing gives us more pleasure than being with loved Compassion Focussed Therapy). ones, friends and family. It takes us into a content, safe and connected system which is great as an antidote to stress 3 Self-care and a kind wish and keeps us mentally well. During self-isolation and social Offer yourself a daily kind wish or action. Do this in thedistancing, this is going to be more challenging.moment if you notice yourself getting caught up withHowever, we have the gift of technology to stay connected rumination and stress.A kind action can be anything from ato others and, as humans, wend ways to adapt. You can soothing cup of tea in your favourite mug, a nice hot bath,use any of these steps at any time to help you regain more listening to music or eating your favourite food or your handcontrol over your emotions in a world where it can be easy on your heart saying This too will pass Ask; How can I bestto feel out of control. take care of myself in this immediate moment? or What doRe-balance, centre and come back to yourself. You can I need for myself to be ok right now? only control yourself.23'