We live in uncertain times and in a world of transition. We’ve adjusted to a new normal very quickly with social distancing, unemployment, huge changes in our work life and for some, isolation, alongside the threat of illness.
In the pre Covid 19 world, anxiety and depression were the most common mental health problems in western society, with 10% of us experiencing anxiety in the past year. With big changes impacting society, it’s inevitable that some of us will experience more anxiety now than we did before the pandemic.
These 4 simple techniques, from yoga teacher Anna Brook, will help ease anxiety and leave you feeling more relaxed.
1. 7/11 breath
Closing your eyes and:
- Inhale to a count of 7
- Exhale to a count of 11
- Aim for 10 rounds of the 7/11 breath each time you practice
This will help you feel calmer because the longer exhale stimulates the body’s relaxation response.
2. Altering the sensation
- Close your eyes and notice where you feel anxiety in your body
- Visualise what colour and or shape the anxiety would be
- Imagine how the colour and shape would need to change for the feeling of anxiety to be manageable and ok
3. Shaking off the stress
When we experience anxiety, the stress hormones of adrenaline and cortisol run through our bodies. To break down these hormones we need to move, so shaking your body is a very effective way to release anxiety.
- Simply shake your arms, legs or torso vigorously, focusing on areas that feel uncomfortable. You could put on your favourite music!
4. Dialling down
- Close your eyes and imagine as vividly as possible a dial with the numbers 1 to 10 on it
- See or sense the needle registering at the number that best represents how anxious you feel right now
- Look at the dial and choose to turn it down to the amount of emotion you feel is appropriate to the situation
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If you’re worried about the impact of the coronavirus on you and your family, find out how CABA can support you.