What is in my control?

Covid-19 has wreaked havoc for over a year and has proven it isn’t leaving just yet as we observe the third wave crash down upon us. I managed to surf two waves safely however the third wave caught me off guard and pulled me into it’s wild current. Receiving the positive result felt surreal and called for immediate action. In quarantine I observed the roller coaster of my mind as each day ebbed and flowed.

The initial days were filled with logistics of quarantining, obtaining treatment and getting those around me or who had been in contact with me, tested and informed.
And then the reality of the isolation and difficulties in symptoms led to overwhelm. The days played drowning war games until the new pathways I had worked so hard to develop in my brain through my work and self-development, allowed me to come up for air and read the sign on the lighthouse “this experience is going to be what you make of it – you cannot control the circumstance but you can control your reaction to it”.

I was reminded while I did not have choice over the circumstance or my symptoms, I did have choice over how I could work with or around this circumstance. Here is a list of steps I took that helped me swim my way out to shore:

Start the day with a positive: I did this with a morning meditation and prayer. Here is a meditation to try on insight timer https://insig.ht/ZN5CFYW39gb for a mindful morning.

Set an intention for the day: Choosing an intention helps to stay accountable and keep on track. Some of my daily intentions included holding gratitude, joy, positivity, keeping to fact, connection, humour.

Create routine: Routine and ritual are restorative to us. Our brain wants predictable activity so we can relax our vigilant nervous system. This provided some structure to my day and gave it some meaning. Simple steps such as having a shower, getting dressed and making my bed made a difference. Middle of the day included a walk or stretches. In the evenings, steaming with eucalyptus then reading a book/ journaling/ watching a movie or series ended it off well.

Connection: Staying connected with loved ones and those who are going through a similar experience adds support. It allows you to realise you are not alone. Reach out.

Breathing: The most basic thing to know is that taking a longer exhale than inhale can help calm your body. Easy techniques include slow diaphragmatic belly breathing (vs. chest breathing), a 2:1 ratio for the exhale (i.e., inhale to the count of 4, exhale to the count of 8); 4-7-8 count breathing, and a common yogic alternate nostril breathing (pranayama).

Movement: Finding some time in your day to physically move through gentle walks or stretching welcomes oxygen and light into your body and assists in finding new energy.

Being in nature: If you are able to go outside and feel the sun or take a walk in the garden, this shakes off the sense of being cooped up and reminds you of your oneness with things around you. Be mindful and note the things you can see, hear, smell, touch as you are in nature. If you can’t go outside, sit by a window and connect.

Thought download: Finding time to unpack and write down what you are thinking and feeling provides relief and creates the opportunity for new perspective. It also allows your mind to feel more organized which leads to things around you feeling more organized.

Focus on things you usually don’t have time for (or haven’t MADE time for): Send that email to a dear friend, write your Will, clear your emails, tidy that drawer, research hobby ideas, reflect on plans once quarantine is over – perhaps set a goal, give yourself some time to think and be creative in your work, catch up on sleep.

Keep some distance from the news and social media: Daily updates on the rising Covid numbers increases anxiety and panic. Keeping your mind focused on uplifting material is much more helpful.

Be kind and self-compassionate to yourself: It is normal and natural to have a flood of mixed feelings during this time – give yourself understanding.

Focus on what is in your control and work on letting go what isn’t: It might be helpful to create a list of what is and isn’t in your control to separate these. Allow this poem about what we can and cannot do to inspire you. It is called:
“Today, when I could do nothing” https://datebook.sfchronicle.com/books/a-poem-about-finding-life-while-we-shelter-in-place