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How to Ease Fears in a Fearful World

March 20, 2020 by Diane

These are challenging times.

As humans, we’re meant to roam with our tribe, something our primitive brains seek to ensure because there’s safety in numbers. Now, with the threat of coronavirus, the government is forbidding togetherness except with people in our immediate household. If you live alone, you may feel further isolated from human touch.

Please know, you are not alone. We’re all a little afraid, a little anxious, a lot unsettled.

But here’s the good news: there’s something we can do to change fearful thoughts into a sense of calm, to shift from feeling unsettled to feeling grounded. And this is where I want to turn our focus now.

Here are five tips to help you navigate the next several weeks as you shelter-in-place.

Claim your power 

While sheltering-in-place may leave you feeling powerless, based on current knowledge, the only way to flatten the curve of the rapid rise of coronavirus is to stay at home. So, in a sense, it’s an act of power. You are taking back power by defeating the spread of this virus. And together, we can do this. Think of yourself as a superhero! Strike the pose every morning when you get out of bed. If nothing else, it may make you feel silly, which is a very good way to start the day.

Choose your words wisely

The words you use have an immediate effect on your mind and body, and on the minds and bodies of those around you. When feeling overwhelmed, stressed or anxious, replace those scary, stressful thoughts in your head with uplifting words and phrases such as:

I look forward to the time when I can see my loved ones in person.

I’m so grateful for the internet and telephone, so I can keep in touch with family and friends.

This moment in history is an opportunity for us all to support one another, offer healing thoughts and prayers, and discover how strong and resilient we really are.

Above the clouds, the sun is always shining.

Distraction is an antidote to fear

Rather than ruminate on something you can’t control, find ways to distract your mind to give those fired-up synapses a rest. Here are twenty distracting activities to try:

  • Check in on a family member, friend, or neighbor via phone, text, or email.
  • Mail a letter to a friend. Who doesn’t love receiving a handwritten letter!
  • Send an email to a loved one, saying “I probably don’t say this enough, but I love you. I’m here for you.”
  • Visualize a relaxing place you’ve visited, or one you invent in your imagination, and bask in that image for twenty minutes.
  • Do crossword puzzles.
  • Learn a new language.
  • Play cards and other games. Monopoly can go on for days.
  • Check out e-books and streaming videos from the library website and have a movie night, snuggled on the couch. 
  • Play with children and pets. If you don’t have children or pets, play like you are one.
  • Take a walk outside to broaden your perspective and get those feel-good ions from nature.
  • While walking, see how many species of trees you can name.
  • Read uplifting literature or motivational biographies.
  • Watch movies or television shows that make you laugh or that feed your soul. One of my favorites is the old Dick Van Dyke show. Van Dyke’s physical comedy never fails to make me laugh out loud.
  • Invent something.
  • Paint something.
  • Write a poem or song or short story or some other form that’s all your own.
  • Teach something to someone else.
  • Start a virtual book club.
  • Do 2 pushups. The next day do 3. Keep adding one a day.
  • Declutter your living space. Or at least your desk.

Habits help you feel grounded

What habits have you developed or would you like to develop?

Rising at the same hour every day, eating at specific times, going to bed at the same hour every night: these habits help normalize life. You can add other habits, too, such as writing for fifteen minutes every day after breakfast. Make a big X on a calendar every day you complete the habit, and don’t break the chain of Xs. Make it a game with yourself!

Take tiny steps. Doing only 1% can make a huge difference in the long run. Which brings me to my final tip.

Tiny actions cause a ripple effect in the world

You’ve probably heard of the Butterfly Effect. A meteorology professor at MIT, Edward Lorenz, posed a question: “Does the flap of a butterfly’s wings in Brazil set off a tornado in Texas?” He ran a computer program simulating weather patterns and then left his office to get a cup of coffee while the machine ran. When he returned, he noticed an unexpected result which led Lorenz to a powerful insight about the way nature works: small changes can have large consequences.

What small change can you do today that can result in a more peaceful, joyful world around you in the future?

I don’t know about you, but just the evidence of hoarding in local grocery stores has amped up my anxiety. It’s a clear manifestation of people’s fear. In Whole Foods one evening, the produce section was empty except for one banana that two guys fought over until they realized the banana was banged up.

What if, instead, we bought what we needed, trusting in abundance rather than scarcity, and left enough for everyone?

What if we smiled at the cashier and expressed our appreciation for their hard work? In turn, that cashier may brighten the next person’s day.

What if we found humor in the day to day and sent out ripples of laughter?

What if we practiced meditation, prayer, or another contemplative practice to radiate peace and calm? Every day at noon, sit for twenty minutes. Tell your family and friends to sit, too. I’ll be sitting, focusing on peaceful images and thoughts, or just observing my thoughts as if they were clouds drifting by, or a movie reel unscrolling. We don’t all need to be in the same room to spread calming vibes into the universe.

Together, with tiny actions, we can help our community heal. And who knows: we may very well set off a tornado of good feelings around the globe.

Blessings to you and yours.

Please share this message via email or social media if you found it helpful.


8 Comments »

  1. Joan says:

    This is so wonderful Diane and such excellent advice! Thank you for this much needed writing. I have witnessed some people reaching out in ways that surely will make a difference. It’s nice to see. And I have noticed people reaching out more…checking in when they normally don’t. I believe God is in control but it is a very bizarre time for sure!!! Love you❤️

  2. Joan says:

    Ps. I will definitely be sharing this!!!

  3. Erin says:

    Thanks for the great tips and helping spread positivity! I really enjoyed reading this and will share on social media!

  4. mydangblog says:

    Thanks for being such a positive voice!

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