1 Simple Practice for Managing Anxiety in the Midst of COVID-19

According to StrengthsFinder, my number one strength is Positivity. So when there was an opportunity get certified as a Positive Intelligence coach, I immediately signed up. I must say, the timing of this training couldn't be more perfect. The anxiety, stress and disruption that COVID-19 has brought into my life has definitely sent my Saboteurs into overdrive which in turn has caused me an extraordinary amount of additional anxiety and stress.

Saboteurs are internal source of negative thoughts and emotions. They are fueled by stress and anxiety. In turn, they generate even more stress and anxiety so you get caught in a downward spiral. It is important to be aware of this destructive cycle because we are living in a time when our stress and anxiety is the highest it has ever been. Therefore, I would like to provide you with a quick tip that can help you reduce some of the anxiety, stress and tension that you may be feeling.

In times of danger or crisis such as now, the thing that often happens to people who want to protect themselves and their loved ones is a mode where the person is hijacked by their Hyper-Vigilant Saboteur. The Hyper-Vigilant Saboteur is the one that tells you " In order for you to protect yourself and your family, you need to be constantly aware of any danger or risk. It is imperative that you have the latest information so you must check the news outlets frequently, like every hour." The result of this mindset is a state of anxiety, stress and perhaps even panic. The truth is, these thoughts are lies and by acting on them you actually cause more harm. It does so because being in a constant state of anxiety and stress reduces the effectiveness of your immune system and clouds your ability to focus and make rational decisions.

Think about the Jedi who is being attacked by enemies from multiple different directions. The Jedi was trained to remain calm, clear-headed, and laser-focused in all situations. Why? Because he knows that if he gets anxious, stressed or uptight, chances are that he'll focus on one specific attack, perhaps from the left, so he won't see the attack that's coming from the right.  It is important for the Jedi to remain calm, clear-headed, and laser-focused in the most urgent of times. That's Vigilance. That's your inner Jedi being powerful and vigilant instead of allowing your inner Darth Vader make you stressed, anxious and panicked.

One of the most powerful tools I have learned through my Positive Intelligence certification training, is a mindfulness exercise called the PQ rep. Every time you feel stress coming on whether that's by noticing shortness of breath, tightening of facial or body muscles, or a shift in your posture, do this simple 30-second mindfulness technique. Close your eyes and for the next 10 seconds, or 3 breaths, notice the rising and falling of your chest or stomach with each breath. For the following 20 seconds, or 6 breaths, rub two fingertips gently against each other with such a tension that you can feel the fingertip ridges on both fingers. By doing this quick 30-second mindfulness exercise, you will quiet the region of the brain where the fear-based Saboteurs live so you can shift to a different part of your brain where the inner Jedi, or Sage, lives. Hopefully, by doing this exercise, you will notice you're much more calm, clear-headed, and laser-focused. It is in this mindset that you will be able to productively discern what action needs to be taken to protect yourself and your family.