Coronavirus Anxiety Workbook

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Coronavirus Coronavirus Anxiety Anxiety Workbook

Workbook From the E-Library of Roldan G. Gorgonio A Tool to Help You Build Resilience During Difficult Times

This workbook is uncopyrighted. Please feel free to share it on your website with an attribution and a link to our website.

CONTENTS CONTENTS

1 5 7 8 9 10 15 18 20 21 22 23 25

Introduction Planning Your Information Diet My Spheres of Influence Worksheet Practical Wisdom for Tolerating Uncertainty Reducing Anxiety With Thought Challenging Reducing Anxiety Through Distraction Activities Starting a Planning Practice Starting a Daily Gratitude Practice Starting a Daily Breathing Practice Improving the Quality of Your Social Connections Developing a Regular Exercise Routine Creating Your Stress-Resilience Action Plan Further Resources

Introduction In this unprecedented period of global uncertainty, we felt it was necessary to put together this workbook to provide our community with much needed support. 7KH ȴUVW WKLQJ WR QRWH ULJKW QRZ LV WKDW LWȇV FRPSOHWHO\ QRUPDO WR EH H[SHULHQFLQJ D ZLGH UDQJH RI HPRWLRQV $FFHSWLQJ \RXU IHHOLQJV LV DQ LPSRUWDQW ȴUVW VWHS WR EXLOGLQJ UHVLOLHQFH 7KH VLPSOH DFW RI QDPLQJ \RXU HPRWLRQV KDV EHHQ IRXQG WR EHQHȴW ZHOOEHLQJ 6R WDNH D PRPHQW QRZ WR WXQH LQWR \RXU ERG\ DQG QRWLFH KRZ \RXȇUH IHHOLQJ &LUFOH WKH HPRWLRQV WKDW \RX LGHQWLI\ ZLWK • • • • • • • • • • •

$Q[LRXV 6WUHVVHG Worried Fearful Low Lonely Overwhelmed Helpless Frustrated Guilty Angry

5HPHPEHU ΖWȇV RND\ WR IHHO GLVFRPIRUW $FFHSWLQJ GLVWUHVV LV RIWHQ WKH TXLFNHVW ZD\ WR IHHO immediately calmer.

What Is Stress and Anxiety? 7KH WHUPV VWUHVV DQG DQ[LHW\ DUH RIWHQ XVHG LQWHUFKDQJHDEO\ 7R GHYHORS D GHHSHU XQGHUVWDQGLQJ RI PHQWDO ZHOOEHLQJ LWȇV KHOSIXO WR XQGHUVWDQG KRZ WKH\ GLÎ?HU Stress .HOO\ 0F*RQLJDO DQ H[SHUW LQ WKH QHZ VFLHQFH RI VWUHVV RÎ?HUV XV WKLV GHČ´QLWLRQ ČŠ6WUHVV LV ZKDW arises when something we care about is at stakeâ€?. Many of us are now in positions where things that matter to us feel more uncertain, which understandably gives rise to our stress response. 6WUHVV LV EHVW XQGHUVWRRG DV PDQLIHVWLQJ LQ WKH ERG\ ΖWȇV WKH UDFLQJ KHDUW VZHDW\ SDOPV DQG IXQQ\ WXPP\ ZHȇUH DOO IDPLOLDU ZLWK &HQWUDO WR WKH H[SHULHQFH RI VWUHVV LV WKH DP\JGDOD WKH DUHD RI \RXU EUDLQ UHVSRQVLEOH IRU JHQHUDWLQJ \RXU ERG\ȇV VWUHVV UHVSRQVH ([SHUWV DJUHH WKDW D FRUH FRPSRQHQW RI VWUHVV LV WKH SHUFHSWLRQ RI WKUHDW DQG GDQJHU <RXȇYH SUREDEO\ KHDUG RI WKH ȆȴJKW RU ČľLJKWȇ VWUHVV UHVSRQVH DV D UHDFWLRQ WR SHUFHLYHG GDQJHU ΖQ IDFW ZH KDYH YDULRXV VWUHVV UHVSRQVHV )RU H[DPSOH WKHUH LV RQH UHVSRQVH ZKLFK HQFRXUDJHV XV WR UHDFK RXW IRU VRFLDO VXSSRUW QDPHG WKH ȆWHQG DQG EHIULHQGȇ UHVSRQVH Dr John Arden, author of several books integrating neuroscience and psychotherapy, recently put forward the term autostress IRU GHVFULELQJ ZKDW KDSSHQV ZKHQ RXU ERG\ȇV VWUHVV UHVSRQVH JRHV RQ IRU D ORQJ WLPH +H H[SODLQV “Like autoimmune disorders that hijack the immune system, attacking the body instead of protecting it, autostress [transforms] the stress response system into something that attacks the self rather than protecting it.â€? PAGE 1

CORONAVIRUS ANXIETY WORKBOOK

If youU ERG\ LV LQ DXWRVWUHVV PRGH \RXȇOO H[SHULHQFH D ZLGH UDQJH RI SK\VLFDO VWUHVV V\PSWRPV RQ DQ RQJRLQJ EDVLV UHJDUGOHVV RI \RXU VLWXDWLRQ 7KDWȇV ZK\ SHRSOH RIWHQ UHSRUWLQJ IHHOLQJ DQ[LRXV IRU QR DSSDUHQW UHDVRQ ΖI \RXȇUH VXÎ?HULQJ IURP KLJK OHYHOV RI GLVWUHVV WULJJHUHG E\ WKH SDQGHPLF you might continue to feel this way after the virus has passed. 6LJQV RI DXWRVWUHVV LQFOXGH • • • • • • •

&KHVW WLJKWQHVV DQG IHHOLQJ OLNH \RX FDQȇW EUHDWKH Muscle tension, aches and pains Headaches 'LÉ?FXOW\ VOHHSLQJ 5HVWOHVVQHVV DQG DQ LQDELOLW\ WR UHOD[ Heart palpitations Digestive issues

Anxiety $Q[LHW\ LV FRPPRQO\ GHVFULEHG DV KDYLQJ ERWK PHQWDO DQG SK\VLFDO V\PSWRPV 7KH GLVWLQFWLRQ EHWZHHQ PHQWDO DQG SK\VLFDO DQ[LHW\ LV LPSRUWDQW EHFDXVH GLÎ?HUHQW WRROV DUH UHTXLUHG IRU addressing physical symptoms (what we label autostress) and mental symptoms (what we ODEHO DQ[LHW\ $Q[LHW\ LV EHVW GHVFULEHG DV WKH XQKHOSIXO WKLQNLQJ SDWWHUQV ZH H[SHULHQFH ZKHQ RXU PLQG Č´[DWHV on threat, uncertainty and negativity. AQ[LHW\ FDQ RFFXU RQ LWV RZQ DV D UHVSRQVH WR VWUHVV RU LW FDQ WULJJHU VWUHVV :KHQ LW RFFXUV DV D response to stress, it can intensify the stress, and, in worst cases, lead to panic attacks. ΖWȇV LPSRUWDQW WR XQGHUVWDQG WKDW \RX FDQQRW FRQWURO DQ[LHW\ IURP RFFXUULQJ Č‚ WKLV LV \RXU EUDLQȇV DXWRPDWLF VXUYLYDO PHFKDQLVP :KDW PDWWHUV LV OHDUQLQJ KRZ WR UHVSRQG WR DQ[LHW\ KHOSIXOO\ VR WKDW \RX GRQȇW JHW FDUULHG DZD\ E\ LW +HUH DUH Č´YH H[DPSOHV RI ZKDW WR ORRN RXW IRU Threat Scanning

When your mind searches the environment for what you fear (consciously or subconsciously). Threat scanning is often associated with your mind assigning meaning to harmless events. Examples • Frequently checking your body for coronavirus symptoms. • Obsessively checking the news for coronavirus updates.

Catastrophising

When your mind jumps to worst case scenarios, i.e., ‘making a mountain RXW RI D PROHKLOOȇ Examples • You feel chest tightness and your mind tells you that you have coronavirus and that your life is in danger. • Your mind gives you the mental image of losing all the people you love.

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Hypothetical Worry

ΖWȇV LPSRUWDQW WR QRWH WKDW ZRUU\ LV FRPSOHWHO\ QRUPDO ΖW RQO\ EHFRPHV XQKHOSIXO ZKHQ \RX IRFXV H[FHVVLYHO\ RQ hypothetical worries instead of practical worries. +\SRWKHWLFDO ZRUULHV LQFOXGH ȆZKDW LIȇ WKRXJKWV DQG DUH W\SLFDOO\ DERXW WKLQJV \RX GRQȇW KDYH PXFK FRQWURO RYHU Practical worries concern things you do have control over, and they can help you be more proactive. ΖI \RXȇUH YHU\ XQFRPIRUWDEOH ZLWK XQFHUWDLQW\ \RXȇUH OLNHO\ SURQH WR hypothetical worry and spend a lot of time focused on the future instead of the present. Examples • “I know I’m following all the guidelines, but what if I spread the virus?â€? • “What if someone gets too close to me at the supermarket and I catch it?â€?

Emotional Reasoning

:KHQ \RXU PLQG WHOOV \RX WKDW \RXU HPRWLRQV UHČľHFW UHDOLW\ :KLOH HPRWLRQV FDQ DFW DV KHOSIXO PHVVHQJHUV WKH\ RIWHQ DUHQȇW UHOLDEOH Examples • “I feel scared, so I must be in danger.â€? • “I feel guilty, so I must’ve done something wrong.â€?

Fortune Telling

When your mind interprets predictions as facts. Examples • “I’m going to be stuck inside for months on end.â€? • “My mental health will keep deteriorating and I’ll have to go back on meds.â€?

My Unhelpful Thinking Patterns

/HDUQLQJ KRZ WR UHFRJQLVH DQG UHGXFH DQ[LHW\ LV DQ H[WUHPHO\ KHOSIXO OLIH VNLOO ΖQ 3DUW 2QH RI WKLV ZRUNERRN ZHȇOO LQWURGXFH \RX WR VHYHUDO WRROV IRU GHDOLQJ ZLWK DQ[LHW\ ΖQ 3DUW 7ZR \RXȇOO FUHDWH \RXU Stress Resilience Action Plan for preventing and reducing autostress.

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CORONAVIRUS ANXIETY WORKBOOK

PART ONE Tools to Help You Manage Anxiety

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Planning Your Information Diet 7KH PHGLD LV IXOO\ DZDUH WKDW RXU EUDLQV DUH EXLOW WR ȴ[DWH RQ WKUHDW XQFHUWDLQW\ DQG QHJDWLYLW\ Ȃ and they capitalize on it. Most news sources are negatively biased, sensationalist and speculative LQ RUGHU WR ZLQ \RXU DWWHQWLRQ $Q[LHW\ LV HDVLO\ IXHOOHG E\ FRQVXPLQJ WKLV NLQG RI LQIRUPDWLRQ 7R UHGXFH DQ[LHW\ LWȇV LPSRUWDQW WR EH DZDUH RI DQG WDNH FRQWURO RYHU \RXU LQIRUPDWLRQ GLHW My Current Information Diet Which information sources are you feeding your mind and how often?

Key Coronavirus Facts ΖI \RXȇUH SURQH WR FDWDVWURSKLVLQJ \RX PD\ ȴQG LW KHOSIXO WR UHGLUHFW \RXU DWWHQWLRQ WR WKH IDFWV • • •

7KH YDVW PDMRULW\ RI SHRSOH RQO\ H[SHULHQFH UHODWLYHO\ PLOG V\PSWRPV &RURQDYLUXV LV IDWDO LQ DERXW WZR WR WKUHH SHUFHQW RI FDVHV +HDOWK DGYLFH IRU WKH SXEOLF LV DV IROORZV • :DVK \RXU KDQGV ZLWK ZDUP ZDWHU DQG VRDS IRU DW OHDVW VHFRQGV • After coughing or sneezing • Before, during and after you prepare food • Before eating • After toilet use • When you get in from the outdoors • When hands are visibly dirty • When caring for the elderly or sick • After handling animals or animal waste • 8VH DOFRKRO EDVHG KDQG VDQLWL]HUV DV D VXEVWLWXWH IRU ZDVKLQJ \RXU KDQGV EXW GR VR sparingly. • Maintain a distance of at least 2 metres (6ft) between yourself and anyone who is coughing or sneezing. • &RYHU \RXU FRXJKV DQG VQHH]HV DQG WKURZ \RXU WLVVXH LQWR D FORVHG ELQ LPPHGLDWHO\ after use. • Avoid touching your eyes, nose and mouth. • )UHTXHQWO\ GLVLQIHFW VXUIDFHV OLNH \RXU GHVN SKRQH WDEOHW VPDUWSKRQH DQG countertops.

Trusted News Sources :H UHFRPPHQG ȴQGLQJ DQG VWLFNLQJ WR D FUHGLEOH VRXUFH \RX FDQ WUXVW VXFK DV • • • • •

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CORONAVIRUS ANXIETY WORKBOOK

Uplifting News Sources • • • • • • • • • • • •

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Good News Newsletters • • • • • •

The Week 7KH 7HOHΑUDSK &11 *RRG 1HZV 1HWZRUN GoodGoodGood &RXQWU\ DQG 7RZQ +RXVH

Planning My Information Diet 7R UHGXFH DQ[LHW\ ZH UHFRPPHQG FKHFNLQJ \RXU WUXVWHG QHZV VRXUFH RQFH SHU GD\ :H DOVR recommend balancing out your information diet with uplifting news sources (as listed above). Which news sources will you use and when will you read them? How else can you limit your H[SRVXUH WR DQ[LHW\ SURYRNLQJ QHZV H J E\ GRLQJ RQH GLJLWDO GHWR[ GD\ SHU ZHHN DQG OLPLWLQJ time on social media)?

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My Spheres of Influence Worksheet ΖI \RXȇUH SURQH WR K\SRWKHWLFDO ZRUU\ L H WKH ȆZKDW LI"ȇ WKRXJKWV \RX PD\ Č´QG LW KHOSIXO WR SUDFWLFH noticing these thoughts and then redirecting your attention to things within your control. Research shows that when we shift our focus to what we can control, we see meaningful and ODVWLQJ GLÎ?HUHQFHV LQ RXU ZHOOEHLQJ KHDOWK DQG SHUIRUPDQFH 6R ZULWH GRZQ ZKDW \RX KDYH control over inside the circle below. Then, note the things you cannot control outside of the circle, using the table below as inspiration. Remember: You cannot stop hypothetical worries from occurring, but you can control your response to them. Within My Control

Outside My Control

• • • • • • • • • • •

• • • • • • • • • • •

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2WKHU SHRSOHȇV GHFLVLRQV 2WKHU SHRSOHȇV KHDOWK The news 7KH JRYHUQPHQWȇV DFWLRQV 6FKRROV RSHQLQJ RU FORVLQJ The state of the healthcare system Flights and holidays being cancelled 7UDÉ?F Public transport Aging The weather

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Building resilience Following the latest information and advice )RFXVLQJ RQ ZKDWȇV LPSRUWDQW WR PH My information diet My routine 5HOD[DWLRQ &XOWLYDWLQJ FRQQHFWLRQ Eating well ([HUFLVLQJ 6HHNLQJ DQG RÎ?HULQJ VXSSRUW Voting and activism

WITHIN MY CONTROL

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CORONAVIRUS ANXIETY WORKBOOK

Practical Wisdom for Tolerating Uncertainty 3HRSOH ZKR H[SHULHQFH DQ[LHW\ KDYH EHHQ VKRZQ WR KDYH D ORZ WROHUDQFH IRU XQFHUWDLQW\ ΖWȇV worth reminding ourselves that uncertainty is an inescapable part of life, and the sooner we EHFRPH PRUH FRPIRUWDEOH ZLWK LW WKH VRRQHU ZH FDQ UHGXFH PHQWDO VXÎ?HULQJ 6WRLF DQG %XGGKLVW SKLORVRSK\ ERWK HPSKDVLVH HPEUDFLQJ XQFHUWDLQW\ DQG FKDQJH DV WKH HVVHQFH RI OLIH 0DQ\ SHRSOH Č´QG UHDGLQJ DERXW WKHVH WRSLFV KHOSIXO VWDWLQJ WKDW SUDFWLFDO ZLVGRP KHOSHG WKHP VKLIW WKHLU PLQGVHW DQG UHGXFH DQ[LHW\

Practical Wisdom Resources Videos • • •

7KH SKLORVRSK\ RI 6WRLFLVP E\ 7(' (G :K\ 6WRLFLVP 0DWWHUV E\ 7KH 6FKRRO RI /LIH Buddhist Widsom For Inner Peace by Einzelgänger

Books and Audiobooks • • • • •

Happy by Derren Brown /LVWHQ WR WKLV IRU IUHH RQ $XGLEOH XVLQJ WKHLU 30 day free trial Philosophy for Life by Jules Evans Meditations by Marcus Aurelius /HWWHUV IURP D 6WRLF E\ 6HQHFD %XGGKLVP 3ODLQ DQG 6LPSOH E\ 6WHYH +DJHQ

Quotes • • • • • • • • • •

“The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today. The whole future lies in uncertainty: live immediately.â€? – Seneca “Ask yourself: Does this appearance (of events) concern the things that are within my own control or those that are not? If it concerns anything outside your control, train yourself not to worry about it.â€? – Epictetus ČŠ<RX KDYH SRZHU RYHU \RXU PLQG QRW RXWVLGH HYHQWV 5HDOL]H WKLV DQG \RX ZLOO Č´QG VWUHQJWK Č‹ – Marcus Aurelius “When I see an anxious person, I ask myself, what do they want? For if a person wasn’t wanting something outside of their control, why would they be stricken by anxiety?â€? – Epictetus “The universe is change; our life is what our thoughts make it.â€? – Marcus Aurelius “It’s not what happens to you, but how you react to it that matters. When something happens, the only thing in your power is your attitude toward it; you can either accept it or resent it.â€? – Epictetus “Men are disturbed not by things, but by the view which they take of them.â€? – Epictetus “Don’t demand or expect that events happen as you would wish them do. Accept events as they actually happen. That way, peace is possible.â€? – Epictetus ČŠ'RQȇW OHW \RXU UHČľHFWLRQ RQ WKH ZKROH VZHHS RI OLIH FUXVK \RX 'RQȇW Č´OO \RXU PLQG ZLWK DOO WKH EDG things that might still happen. Stay focused on the present situation and ask yourself why it’s so unbearable and can’t be survived.â€? - Marcus Aurelius “Freedom and happiness are won by disregarding things that lie beyond our control.â€? – Epictetus

Top Tip

Why not research and create a scrapbook of your favourite practical wisdom quotes? When you notice your mind spiralling, try reviewing your scrapbook to reduce your anxiety.

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Reducing Anxiety With Thought Challenging 7KRXJKW FKDOOHQJLQJ LV D VLPSOH \HW SRZHUIXO FRJQLWLYH EHKDYLRXUDO WKHUDS\ &%7 WHFKQLTXH IRU UHGXFLQJ DQ[LHW\ $V PHQWLRQHG DQ[LHW\ LV EHVW GHVFULEHG DV WKH XQKHOSIXO WKLQNLQJ SDWWHUQV \RX H[SHULHQFH ZKHQ \RXU PLQG Č´[DWHV RQ WKUHDW XQFHUWDLQW\ DQG QHJDWLYLW\ 7KRXJKW FKDOOHQJLQJ KHOSV E\ EURDGHQLQJ your focus to include the bigger picture. %HORZ DUH WZR WKRXJKW FKDOOHQJLQJ WHFKQLTXHV \RX FDQ H[SHULPHQW ZLWK .HHS SUDFWLFLQJ DQG discover what works best for you. The ABCDE Technique

Attention – :KHQ \RX IHHO GLVWUHVVHG VWRS ZKDW \RXȇUH GRLQJ DQG SD\ DWWHQWLRQ WR \RXU LQQHU dialogue. What is your mind telling you? Believe? – Do not automatically believe your thoughts! Challenge – 'HIXVH DQ[LHW\ E\ EURDGHQLQJ \RXU IRFXV :KDWȇV WKH ELJJHU SLFWXUH" ΖV WKH WKRXJKW fact or opinion? What might you think if you were feeling calmer?

Discount – $FNQRZOHGJH WKDW DQ[LHW\ KDV EHHQ LV GRPLQDWLQJ \RXU WKLQNLQJ DQG OHW WKH XQKHOSIXO thoughts go.

Explore options – What would be helpful to focus on right now? What options do I have available? The THINK Technique

True? – Is this thought 100% true? If not, what are the facts, and what is opinion? Helpful? – Is paying attention to the thought useful to me or others? Inspiring? – 'RHV WKH WKRXJKW LQVSLUH PH RU GRHV LW KDYH WKH RSSRVLWH HÎ?HFW" Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it? Kind? – Is the thought kind? If not, what would be a kinder thought? Thought Challenging Tips • • •

Writing or typing your thought challenging process is more powerful than trying to do it in \RXU KHDG :H UHFRPPHQG WU\LQJ RXW WKH IUHH &%7 7KRXJKW 'LDU\ DSS Google Play, iTunes). ΖI \RXȇUH QRW XVHG WR SD\LQJ WKLV PXFK DWWHQWLRQ WR \RXU LQQHU GLDORJXH WKRXJKW FKDOOHQJLQJ PLJKW IHHO XQQDWXUDO DW ȴUVW 7KDWȇV RND\ 2YHU WLPH LWȇOO VWDUW WR IHHO HDVLHU 7KLV LVQȇW WKH PRVW DSSURSULDWH WRRO LI \RXȇUH IHHOLQJ YHU\ GLVWUHVVHG DV LW FDQ EH KDUG WR WKLQN rationally when your emotional brain has taken over. Try defusing your emotions with a GLVWUDFWLRQ DFWLYLW\ VHH WKH IROORZLQJ SDJH DQG UHWXUQLQJ WR WKRXJKW FKDOOHQJLQJ RQFH \RXȇUH feeling calmer.

Adapted from Carol Vivyan (2006) PAGE 9

CORONAVIRUS ANXIETY WORKBOOK

Reducing Anxiety Through Distraction Activities ΖI \RXU PLQG FRQWLQXHV WR VSLUDO ZLWK XQKHOSIXO WKRXJKWV GLVWUDFWLRQ FDQ EH DQ HÎ?HFWLYH WRRO IRU QLSSLQJ LW LQ WKH EXG ΖWȇV LPSRUWDQW WR QRWH WKDW D GLVWUDFWLRQ DFWLYLW\ PXVW EH very attention DEVRUELQJ WR HÎ?HFWLYHO\ UHGXFH DQ[LHW\ :KHQ DQ DFWLYLW\ LVQȇW ZRUNLQJ ZHOO VSHQG VRPH WLPH UHČľHFWLQJ RQ ZK\ WKLV FRXOG EH DQG KRZ \RX FRXOG PDNH LW PRUH DWWHQWLRQ JUDEELQJ LQ IXWXUH 'LVWUDFWLRQ DFWLYLWLHV KDYH WKH DGGHG EHQHČ´W RI KHOSLQJ \RX IHHO KDSSLHU PRUH PRWLYDWHG DQG more energised, as well as combatting feelings of boredom. Low activity and social disconnection are the two most fundamental maintaining factors of low mood, motivation and energy. To feel better through building up your drive system (see page 8 of our Understanding Your Mental Wellbeing Guide \RX QHHG WR LQFUHDVH \RXU DFWLYLW\ OHYHOV DQG HQVXUH \RXȇUH PHHWLQJ \RXU VRFLDO FRQQHFWLRQ QHHGV ZKLFK ZHȇOO DGGUHVV ODWHU +HUHȇV D FKHFNOLVW RI LGHDV IRU KHDOWK\ GLVWUDFWLRQ DFWLYLWLHV 7LFN WKH RQHV \RX OLNH WKH VRXQG RI WR DGG WR \RXU GLVWUDFWLRQ DFWLYLWLHV OLVW DORQJVLGH \RXU RZQ LGHDV Â… 1. Browse mindfulness and meditation resources to try Č´QG ORWV LQ our online guide! Â… :RUN RQ SHUVRQDO GHYHORSPHQW WKURXJK MRXUQDOLQJ KHUHȇV a list of prompts Â… 3. Browse new healthy recipes Â… 3ODQ \RXU PHDOV Â… :RUN \RXU ZD\ WKURXJK WKLV OLVW RI Č´OPV that have helped people with their mental health Â… 6. Do the 'D\ +DSSLQHVV &KDOOHQJH from Action for Happiness Â… :DWFK free online documentaries Â… 8. Watch comedy Â… 9. Play on a trivia or games app Â… /HDUQ VRPH EDVLF \RJD SRVHV ZH UHFRPPHQG <RJD ZLWK $GULHQH RQ <RX7XEH Â… /HDUQ FDOOLJUDSK\ RU KDQG OHWWHULQJ Â… 12. Learn how to play a musical instrument Â… 7DON WR D YROXQWHHU OLVWHQHU VHH SDJHV RI 7KH 6RFLDO &RQQHFWLRQ 3ODQQHU) Â… 5HDG D ELRJUDSK\ DERXW VRPHRQH ZKR LQVSLUHV \RX Â… 'R VRPH PLQGIXO FRORXULQJ FKHFN RXW RXU IUHH mindful colouring sheets Â… 16. Rediscover old music you liked when you were a teenager Â… :DWFK D OLYH VWUHDP WKHDWUH VKRZ IURP 7KH 1DWLRQDO 7KHDWUH Â… 18. Make a list of things to save up for Â… +DYH D UHOD[LQJ 'Ζ< IRRW VRDN Â… 20. Do a free online nutrition course Â… 21. 6WDUW D EORJ Â… 22. Download Bumble BFF and chat to new people in your area Â… 23. Reorganise or redecorate your living space Â… 'R D jigsaw puzzle Â… 0DNH D OLVW RI JRDOV IRU WKH \HDU Â… 26. Find a new podcast to listen to Â… 'HFOXWWHU Â… 8SGDWH \RXU &9 Â… 29. Make a list of books you want to read this year THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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Â… 6HDUFK 3LQWHUHVW IRU FUDIW RU 'Ζ< SURMHFW ideas Â… 31. Download Reddit and browse uplifting content such as r/aww and r/humansbeingbros Â… 32. Do a free online drawing class Â… 6HDUFK )DFHERRN IRU ORFDO JURXSV ZLWK YROXQWHHULQJ RSSRUWXQLWLHV Â… $UUDQJH WR FDWFK XS ZLWK VRPHRQH RYHU YLGHR FKDW Â… ([SORUH QHZ PXVLF Â… 36. Do a workout video Â… %UDLQVWRUP ZD\V WR VDYH PRUH PRQH\ Â… 38. Learn furniture building or upcycling Â… 0DNH D OLIH H[SHULHQFHV EXFNHW OLVW Â… *HW D 30 day free trial of Audible and listen to an audiobook Â… 'R D free online coding course Â… %XLOG \RXU Mental Wellbeing Toolkit Â… 8VH -DFNER[ *DPHV to play games with friends Â… -RLQ DQ online book club Â… 6WDUW OHDUQLQJ D QHZ ODQJXDJH Â… 'R WKH ZHHN %HVW 3RVVLEOH 6HOI ([HUFLVH DQ HYLGHQFH EDVHG LQWHUYHQWLRQ IRU LPSURYLQJ ZHOOEHLQJ Â… 3ODQ VRPH WKRXJKWIXO ELUWKGD\ RU &KULVWPDV JLIWV Â… 5HVHDUFK activities for your elderly relatives Â… 6WDUW D VLGH SURMHFW WR HDUQ H[WUD PRQH\ Â… %URZVH free online courses (here are some for kids) Â… :ULWH D SRHP RU VKRUW VWRU\ Â… 0DNH D FRRNERRN RI \RXU IDYRXULWH UHFLSHV Â… 0DNH D OLVW RI WKLQJV \RXȇUH ORRNLQJ IRUZDUG WR ZKHQ WKH SDQGHPLF LV RYHU Â… %HFRPH D YROXQWHHU OLVWHQHU RU FKDW WR RQH RQ &XSV FRP Â… :DWFK D OLYH VWUHDP JLJ IURP 6RIDU 6RXQGV Â… :DWFK TED Talks Â… 8VH WKH 1HWȵL[ 3DUW\ H[WHQVLRQ WR ZDWFK 1HWȵL[ ZLWK \RXU IULHQGV RQOLQH Â… 'R D KRPH LPSURYHPHQW SURMHFW Â… 'R VRPH JDUGHQLQJ Â… 0DNH D OLVW RI WRSLFV \RXȇUH FXULRXV DERXW DQG UHVHDUFK WKHP RQOLQH Â… 61. Do a spring clean Â… 6HDUFK 3LQWHUHVW IRU family bonding ideas Â… 6HDUFK 3LQWHUHVW IRU indoor kids activities Â… /HDUQ NQLWWLQJ FURVV VWLWFK RU HPEURLGHU\ Â… )LQG D new board game to play Â… 66. Do H[HUFLVH VRQJ YLGHRV with your kids Â… 7DNH SDUW LQ D YLUWXDO SXE TXL] Â… 6WDUW D dream journal Â… 69. Watch a live opera stream from The Metropolitan Opera Â… 'R VRPH baking Â… )HHO PRUH FRQQHFWHG E\ È´QGLQJ D SHQ SDO Â… /HDUQ KRZ WR LQYHVW LQ WKLV free online course Â… ([SORUH LGHDV IRU camping in your backyard Â… %URZVH RXU free tools library!

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CORONAVIRUS ANXIETY WORKBOOK

My Distraction Activities :ULWH WKH DFWLYLWLHV \RX WLFNHG LQ WKH ER[ EHORZ $QRWKHU LGHD LV WR PDNH DQ ȊΖ *HW 7R /LVWȋ :ULWH “Now that I have more free time, I get to...” and brainstorm your ideas. What opportunities does having more free time bring for you?

THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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MOTIVATION FOLLOWS ACTION. _

“What assistance can we find in the fight against habit? Try the opposite!” - Epictetus If you’ve been inactive and feeling low for a while, you’ll likely be experiencing low motivation and energy levels. You can build up your motivation and energy by increasing your activity. Don’t think – just do. Motivation will follow! Check out this video on the opposite action technique for more guidance.

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CORONAVIRUS ANXIETY WORKBOOK

PART TWO Creating Your Stress Resilience Action Plan _ Here are five different methods for preventing and reducing physical anxiety symptoms (i.e., autostress). Choose the practices that appeal most to you and add them your Stress Resilience Action Plan. (The more, the better!)

THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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Starting a Planning Practice Maintaining structure can work wonders for your mental wellbeing. Routines help you increase your sense of control and defuse feelings of overwhelm. Planning Tips • • • • • • • • • • • •

Schedule regular breaks. 7DNH WLPH WR PLQGIXOO\ GULQN \RXU WHD RU IRFXV RQ \RXU EUHDWKLQJ Č‚ KHUHȇV D JUHDW ZHEVLWH \RX FDQ ERRNPDUN IURP &DOP Write a weekly goals list. Identify what you need to do to achieve your weekly goals. Break WDVNV GRZQ LQWR VPDOOHU VWHSV DQG FURVV WKHP RÎ? DV \RX JR WR PDLQWDLQ D VHQVH RI SURJUHVV throughout the day. Identify 1-3 “Most Important Tasksâ€?. &UHDWLQJ D GDLO\ 0Ζ7 OLVW KHOSV \RX SULRULWL]H \RXU PRVW important and urgent tasks. 5HYLHZ \RXU FURVVHG RÎ? LWHPV DW WKH HQG RI WKH GD\ Taking stock of your achievements can help boost mental wellbeing. Try a to do list app. <RX PD\ SUHIHU D GLJLWDO IRUPDW VXFK DV Google Keep. Experiment with productivity techniques such as 7KH 3RPRGRUR 7HFKQLTXH and Eat The Frog. Write your daily to do list the night before. <RX PLJKW Č´QG WKDW EHLQJ DEOH WR VWDUW ZRUN straight away helps increase your productivity. Also, this practice can help you clear your mind DQG VZLWFK RÎ? LQ WKH HYHQLQJ Tidy your workspace at the end of the day. 5HVHDUFK Č´QGV WKDW FOXWWHUHG HQYLURQPHQWV interfere with your ability to focus. Decide on a regular sleep schedule. When it comes to improving sleep, research suggests that maintaining a regular sleep schedule is of high importance. Create an end of work day ritual. 7R HQIRUFH ZRUN OLIH ERXQGDULHV \RX PLJKW Č´QG LW KHOSIXO WR FUHDWH DQ HQG RI GD\ ULWXDO VXFK DV FKDQJLQJ LQWR FRPČ´HU FORWKHV VZLWFKLQJ RÎ? ZRUN HPDLO QRWLČ´FDWLRQV DQG SXWWLQJ RQ VRPH PXVLF Create weekly family traditions. 6WUHQJWKHQ IDPLO\ URXWLQHV WKURXJK WUDGLWLRQV VXFK DV ČŠ%RDUG *DPH )ULGD\VČ‹ DQG ČŠ0RYLH 1LJKW 0RQGD\VČ‹ )LQG PRUH DGYLFH DQG UHVRXUFHV IRU VHWWLQJ up a family routine here, here and here. Be kind to yourself. <RX PLJKW VXGGHQO\ KDYH D ORW PRUH RQ \RXU SODWH %H PLQGIXO RI \RXU inner critic, and remind yourself that you can only do the best you can.

Notes

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CORONAVIRUS ANXIETY WORKBOOK

MORNING

AFTERNOON

EVENING

MY WEEKLY GOALS

MONDAY

TUESDAY

WEDNESDAY

weekly planner

© THE WELLNESS SOCIETY

THURSDAY

FRIDAY

SATURDAY

WEEK OF:

SUNDAY

daily planner

DATE:

3 MOST IMPORTANT TASKS

6AM 7AM 8AM 9AM NOTES

10AM 11AM 12PM 1PM 2PM 3PM 4PM 5PM 6PM 7PM 8PM 9PM 10PM 11PM

© THE WELLNESS SOCIETY

Starting a Daily Gratitude Practice “Enjoy the little things. For one day you may look back and realize they were the big things.� – Robert Brault

5HVHDUFK VKRZV WKDW FXOWLYDWLQJ JUDWLWXGH KDV D SOHWKRUD RI EHQHȴWV LQFOXGLQJ • • • •

5HGXFLQJ VWUHVV DQG DQ[LHW\ Boosting mood 6WUHQJWKHQLQJ \RXU LPPXQH V\VWHP Improving sleep

A simple way to cultivate gratitude is to keep a gratitude log. Each day at a set time in your daily URXWLQH ZULWH GRZQ RQH WKLQJ \RXȇUH JUDWHIXO IRU RQ WKH IROORZLQJ VKHHW

THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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GR

G O L E D U T I T A

I’m l gratefu for...

© THE WELLNESS SOCIETY

Starting a Daily Breathing Practice %UHDWKLQJ GLÉ?FXOWLHV DUH DVVRFLDWHG ZLWK DXWRVWUHVV :KHQ \RX KDYH SUREOHPV ZLWK \RXU EUHDWKLQJ \RX ORZHU WKH DPRXQW RI FDUERQ GLR[LGH WKDWȇV QRUPDOO\ LQ \RXU EORRG 7KLV OHDGV WR D ZLGH UDQJH RI V\PSWRPV LQFOXGLQJ • • • • • • • • • • •

6KRUWQHVV RI EUHDWK &KHVW WLJKWQHVV 7LQJOLQJ RU QXPEQHVV LQ WKH DUPV Č´QJHUV WRHV RU DURXQG WKH PRXWK )HHOLQJ GL]]\ DQG OLJKW KHDGHG Weakness Heart pounding and racing Heart palpitations 6ZHDWLQJ RU KRW ČľXVKHV Headaches Feeling sick Fatigue

These symptoms can appear out of the blue and can also lead to panic attacks. <RXU EUHDWKLQJ GLÉ?FXOWLHV PD\ EH UHODWHG WR • •

Shallow breathing EUHDWKLQJ LQ WRR TXLFNO\

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6RPH SHRSOH H[SHULHQFH ERWK 6R OHWȇV WDNH D PRPHQW WR WHVW \RXU EUHDWKLQJ 1. Put one hand on your chest, and one on your belly. 2. Breathe for a few seconds. Which hand rises? 3. ΖI LWȇV \RXU FKHVW \RX PLJKW KDYH GHYHORSHG D KDELW RI VKDOORZ EUHDWKLQJ $OWKRXJK WKH HÎ?HFWV RI VKDOORZ EUHDWKLQJ FDQ EH YHU\ XQSOHDVDQW LW ZRQȇW KDUP \RX DQG \RX FDQ UHYHUVH WKH KDELW ZLWK D GDLO\ EUHDWKLQJ SUDFWLFH 7KH QH[W WLPH \RX IHHO DQ[LRXV WDNH D PRPHQW to notice your breathing. Focus on breathing through your stomach so that your belly rises when \RX LQKDOH DQG GURSV ZKHQ \RX H[KDOH +HUHȇV D EHOO\ EUHDWKLQJ H[HUFLVH \RX FDQ SUDFWLFH IRU PLQXWHV D GD\ • • •

ΖQKDOH JHQWO\ OLJKWO\ DQG VORZO\ FRXQW WR IRXU H[SDQGLQJ \RXU EHOO\ DV \RX GR VR Hold that breath for a count of two, 6ORZO\ H[KDOH WKRXJK \RXU PRXWK IRU D FRXQW RI VL[

7KLV LV UHIHUUHG WR DV ȆEHOO\ EUHDWKLQJȇ 5HVHDUFK VKRZV WKDW SUDFWLFLQJ UHJXODU EHOO\ EUHDWKLQJ FDQ help people feel calmer within a matter of weeks.

Top Tip

You can use the breathing timer function on the free Stop, Breathe and Think app to complete your daily breathing practice. They also have a great kids version!

THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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Improving the Quality of Your Social Connections How to cultivate connection in a period of isolation? +HUH DUH VRPH LGHDV 7LFN WKH RQHV \RXȇUH LQWHUHVWHG LQ DGGLQJ WR \RXU Stress Resilience Action Plan: 8VH WKH RQOLQH VXSSRUW UHVRXUFHV OLVWHG LQ SDJH RI 7KH 6RFLDO &RQQHFWLRQ 3ODQQHU. ([SORUH LPSURYLQJ \RXU FRPPXQLFDWLRQ VNLOOV XVLQJ SDJHV RI 7KH 6RFLDO &RQQHFWLRQ 3ODQQHU. 7DON WR YROXQWHHU OLVWHQHUV RQ D KHOSOLQH VHH SDJHV RI 7KH 6RFLDO &RQQHFWLRQ 3ODQQHU). 8VH WKLV WLPH DV DQ RSSRUWXQLW\ WR FRPSOHWH WKH 5HODWLRQVKLS ΖQYHQWRU\ ([HUFLVH VHH SDJH 6FKHGXOH YLGHR FKDW FDWFK XSV ZLWK IULHQGV \RX KDYHQȇW VSRNHQ WR LQ D ZKLOH 6. Use the video chat app Houseparty to play popular games like trivia and Heads Up! with friends. +DYH D YLUWXDO KDSS\ KRXU RYHU YLGHR FKDW 8. Browse Meetup.com for events that have been transferred to online. 9. Organise a weekly lunch date with a friend over video chat. 10. Use the 1HWȵL[ 3DUW\ H[WHQVLRQ WR ZDWFK 1HWȵL[ ZLWK \RXU IULHQGV RQOLQH 6HQG OHWWHUV WR \RXU ORYHG RQHV XVLQJ D VHUYLFH OLNH Postable. 3OD\ 6FUDEEOH DQG FKDW WR IULHQGV XVLQJ WKH Words with Friends app. +HUHȇV D OLVW RI YLGHR FKDW RSWLRQV :KDW HOVH FRXOG \RX GR" 5HȵHFW EHORZ

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CORONAVIRUS ANXIETY WORKBOOK

Developing a Regular Exercise Routine “Walking is man’s best medicine.� - Hippocrates

([HUFLVH UHGXFHV WKH RYHUDOO DFWLYDWLRQ RI \RXU DP\JGDOD DQG V\PSDWKHWLF QHUYRXV V\VWHP Č‚ WKH parts of your brain and body that generate your stress response. 5HVHDUFK VXJJHVWV WKDW DHURELF H[HUFLVH VXFK DV ZDONLQJ F\FOLQJ DQG MRJJLQJ SURYLGHV WKH VDPH EHQHČ´WV DV QRQ DHURELF H[HUFLVH VXFK DV \RJD DQG SLODWHV 6WXGLHV DOVR VXJJHVW \RX QHHG DURXQG 21 minutes three times a week WR H[SHULHQFH WKH EHQHČ´WV 6R \RX GRQȇW KDYH WR VSHQG KRXUV GRLQJ LW Č‚ LWȇV VRPHWKLQJ PRVW RI XV FDQ Č´W LQ WR RXU lives when it becomes a priority. ΖWȇV LPSRUWDQW WR Č´QG VRPHWKLQJ WKDW \RX HQMR\ ZKHQ LW FRPHV WR EXLOGLQJ DQ H[HUFLVH KDELW 1RZ PRUH SHRSOH WKDQ HYHU DUH LQWHUHVWHG LQ Č´WQHVV \RX KDYH HQGOHVV RSWLRQV 7KHVH LQFOXGH ȆEHGURRP Č´WQHVVȇ UHVRXUFHV DQG WRROV WKDW PDNH LW HDV\ WR NHHS PRYLQJ LQGRRUV Here are some ideas. Tick the ones you may be interested in adding to your Stress Resilience Action Plan: Â… 6FKHGXOH D GDLO\ ZDON Â… &RPSOHWH <RX7XEH YLGHR ZRUNRXWV. Â… 3. Do a free trial of Les Mills at home workouts. Â… 'R RQOLQH \RJD ZLWK <RJD ZLWK $GULHQH. Â… 'R WKH ZHHN VWUHQJWK DQG ČľH[LELOLW\ SODQ IURP WKH 1+6 Â… 6HW \RXUVHOI D FKDOOHQJH WR UXQ N ZLWK WKH VXSSRUW RI WKH &RXFK WR N UXQQLQJ SODQ IRU EHJLQQHUV. Â… ΖQYHVW LQ VRPH LQGRRU H[HUFLVH HTXLSPHQW. Â… 8. Do this 10 minute home cardio workout IURP WKH 1+6 Â… 9. Find an outdoor gym to visit. Â… 10. Browse Pinterest for indoor workouts. Â… 'R DQ DÎ?RUGDEOH DW KRPH FDUGLR ZRUNRXW ZLWK D jump rope. Â… 12. Invest in a Fitbit to track your progress.

Don’t forget: Motivation follows action!

THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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Creating Your Stress-Resilience Action Plan 5HYLHZ \RXU ZRUNERRN DQG PDNH D QRWH RI WKH DFWLRQV \RXȇYH FRQVLGHUHG EHORZ 7KHQ VHOHFW XS WR ȴYH DFWLRQV WKDW IHHO WKH PRVW DSSHDOLQJ WR \RX WR DGG WR \RXU 6tress Resilience Action Plan on the following page.

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CORONAVIRUS ANXIETY WORKBOOK

My Stress-Resilience Action Plan ACTION STEP

WHEN WILL I DO IT?

© THE WELLNESS SOCIETY

DONE 9

Further Resources “Don’t be ashamed of needing help. You have a duty to fulfil just like a soldier on the wall of a battle. So what if you are injured and can’t climb up without another soldier’s help?” - Marcus Aurelius

There are endless ways to improve your mental wellbeing and an abundance of tools to support you. 7KLV WLPH PD\ UHSUHVHQW DQ H[FHOOHQW DQG UDUH RSSRUWXQLW\ IRU \RX WR LQYHVW LQ \RXUVHOI DQG develop skills that will help you for the rest of your life. +HUH DUH VRPH UHFRPPHQGHG UHVRXUFHV • • • • • • • •

The free online course &RSLQJ GXULQJ WKH SDQGHPLF IURP 5HFRYHU\ &ROOHJH 2QOLQH FOLFN ORJ LQ as guest) )UHH 2QOLQH 0HGLWDWLRQ 5HVRXUFHV IRU 7LPHV RI 6RFLDO 'LVWDQFLQJ &29Ζ' by The Awake 1HWZRUN &RURQDYLUXV $Q[LHW\ +HOSIXO ([SHUW 7LSV DQG 5HVRXUFHV from the ADAA 7KH IUHH H %RRN )$&( &29Ζ' +RZ WR UHVSRQG H΍HFWLYHO\ WR WKH &RURQD FULVLV by Dr Russ Harris )UHH *XLGH 7R /LYLQJ :LWK :RUU\ $QG $Q[LHW\ $PLGVW *OREDO 8QFHUWDLQW\ from Psychology Tools The Framework, our deeper dive into understanding, transforming and reducing stress, DXWRVWUHVV DQG DQ[LHW\ The Mental Wellbeing Toolkit, our comprehensive set of practical tools designed to help you improve your mental health and wellbeing Our online guide to accessing therapy. There are many therapists currently working via video chat. If you start to feel too overwhelmed emotionally or physiologically, we strongly encourage you to seek the support of a trained professional

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CORONAVIRUS ANXIETY WORKBOOK

We love hearing from you. _

Thank you to everyone who shared their experiences with us for the development of this workbook. Collaboration is incredibly important to us, and we really appreciate your help in making our tools the best they can be. Do you have any feedback on the workbook? Or suggestions for future updates/tools? Please email us at hello@thewellnesssociety.org. We love to hear from you! Published by The Wellness Society Supported by Jamma International

A full list of references is available on request by emailing hello@thewellnesssociety.org THE WELLNESS SOCIETY | WWW.THEWELLNESSSOCIETY.ORG

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