KEEP CALM AND CARRY ON
WELLNESS KIT
In the spirit of community we would like to offer the following survival kit to our friends, clients and neighbours.
It consists of :
- A Workout Video focused on gentle stretching that will ease tension
- Self Hypnosis MP3 created especially for this situation
- A relaxing Body-Scan Guided Imagery session mp3
- Self Compassion Exercise to help you be kind to you
- Self Isolation Tips to help keep you sharp, distracted and healthy
Please enjoy and pass it on to anyone who could benefit.
Joanna Geary & Sharon Howes
Workout Video
Self Hypnosis MP3
Body Scan Guided
Imagery
Self-Compassion
Exercise
Self Isolation Tips
STRETCHES
Fitness Professional Joanna Geary expertly guides you through a series of gentle stretches that will help keep you limber and release stress & tension. This 15 minute video is suitable for most fitness levels, but as with any physical regime you should check with your doctor before commencing.
SELF HYPNOSIS
This recording was created specifically in response to the Covid pandemic. Created by Clinical Hypnotist Sharon Howes It is designed to soothe, relax and reassure. The session starts with a body scan (the Body Scan Guided Imagery Session) and then goes deeper into relaxation where the message deals with these uncertain times and how we can best cope. Do not listen to this session whilst doing any activity that requires your attention.
BODY SCAN GUIDED IMAGERY
Take time to centre, relax and release tension with this 12 minute recording created by Sharon Howes. This is similar to the self hypnosis recording, they both start the same, but this session induces a shallower depth of relaxation. This is similar to meditation or a daydream.
SELF COMPASSION EXERCISE
When you feel stressed, worried, sad or anxious, take a moment to do this exercise. You will be glad you did!
- Breathe in evenly and deeply to the count of seven and breathe out to the count of 11.
- Do this 5 times, then stop counting but continue to breathe deeply and evenly at your own pace. This will reset the parasympathetic nervous system and give the signal to calm down. In turn, this will slow racing thoughts and decrease fear and anxiety.
- Be still and ground yourself. If you are sitting, feel the surface underneath, if you are standing feel the ground beneath your feet. Imagine you are rooted in place, firm and strong.
- Bring your hands up to your chest and rest them just below the collarbone. This releases oxytocin, the antidote to the stress hormone cortisol.
- identify what you are feeling. Is it worry? Anger? Frustration?
- Acknowledge the dominant feeling. This frees up energy that might be spent avoiding feeling the negative emotion and it also minimizes it’s destructive power.
- Have a little inner dialogue: "I am feeling xyz because of abc..." Then respond as you would to a very dear friend. Do not criticize or negate the feelings. Be as kind and comforting to yourself as you would be to someone else. You may even find yourself giving very helpful advice! We are usually very able counselors.
Do this exercise any time you feel overwhelmed. After a few sessions you will find your problem-solving instincts kick in. This will make you feel more comforted and more in control of things.
Establish a Routine
We all take comfort from routines, a routine keeps us anchored it keeps us from feeling ungrounded and rootless - feelings that can increase stress and anxiety. Having a routine can help us deal with uncertainty by making us feel more in control. This is very important for households with children. You may find it less disruptive if you try to come as close to your normal, pre-isolation schedule as you can.
Keep Your Social Connections Alive
Make it your business to check in regularly via phone or video chat with friends but most importantly--people who may be suffering from the isolation. Seniors are especially vulnerable as are people with health issues. Not only is this a nice thing to do, it is also good for you. Doing something nice for someone gives the brain a serotonin boost, this is the chemical that gives us that feeling of satisfaction and well-being
Limit Your Exposure to Press Coverage.
Find one source you trust and check it once per day, at the same time each day. Coverage of the virus can quickly overwhelm you. So a quick briefing at a set time will give you enough information to make informed decisions. If something changes, trust you will hear about it.
Take care of your body
.Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs.
Learn New Skills
Make use of this time to do things you might not do normally. Researchers found that one of the things that promoted happiness in people is to be engaged in difficult-but-doable activities.
Learning a new skill or creating something will provide pleasant distraction and is an opportunity to become so absorbed in tasks that time flies by enjoyably. As well learning new skills stimulates neurons in the brain, which forms more neural pathways and allows electrical impulses to travel faster across them.
