Practical tips for dealing with Coronavirus information overload.

The corona Virus has really landed in Ireland this week, and pretty much everywhere globally. We knew it was only a matter of time before it started spreading its muck paws over the isle, taking hold all over the country, certainly with our somewhat lax reaction to the spreading global disease, but mostly because its just not possible to contain a contagious virus, in this age of international travel. Certainly not with a virus that potentially has a two week, symptom free, incubation period.
So up until now I’d say our attitude has been pretty relaxed, we’ve approached it quite casually and with our usual humour. I would also say its our general reaction to these types of things. But maybe the reality is starting to hit home for you a little and despite your best effort maybe you are beginning to give this serious consideration?
So what to do?
I have a short list of practical things to do to prevent the fear taking hold.

To do (and don’t) list

1. Stop Watching the news:
   The media are practically frothing at the mouth about this, they have been for a while but it’s gone pure on-repeat reporting now the virus is actually here. This is their job and events like this justify their existence, simple. The one thing I love about the internet and media today, you can cherry pick what you read, watch and give oxygen to, for your sanity turn off the 24 hour news reporting. Watching something that brings you joy, whether its cat montages, puppy’s being crazy, home videos of your own kids, a stand up comedian or a beautiful movie. Change your vibration, change your mood, laugh and let go.
2. Rest and Enjoy:
   See this as the opportunity it is, rest and sit back. We spend our days running from activity to event and back again. Slow down. If you can stay home, switch on and binge Netflix, order a take away, dig out that hobby you bought all the equipment for but never got round to enjoying (guilty-where are those knitting needles?), bake, garden, Yoga, whatever. Look at it like Christmas week, that weird triangle of ethereal space when you lose track of days and time, when you are forced to slow down, and enjoy it if you can.
3. Call someone who needs to hear your voice:
   This is the perfect idea if you have older relations, someone’s in hospital or you haven’t touched base with a friend or family member for a while. Call them, ask them how they are doing. Altruism, compassion, acts of kindness, these are actually proven to be beneficial for our health, both mental and emotional. This article from Big Think states, “Kindness is a virtue that is admired and applauded, in most cases. But did you know that being kind can also be good for your health? In fact, being compassionate to others can actually reset our consistently stressed systems back into our default “rest mode”, causing all kinds of positive effects to our overall health.” So taking some time to check in on someone else, a few minutes on the phone even, could benefit you as much as it benefits the person at the end of the phone. If you are the one who is feeling alone.. reach out. The Seniors Helpline 1850 440 444. Or you can find help at Spunout.
4. Breathe and ground.
   This simple breathing technique Dirga breath, tri-phase breathing or Yogic breath is how I start most of my yoga classes. When we are stressed, unperceived to our conscious selves, our breath becomes shallow, we breathe into the upper chest only, our breath quickens. When we breath using the full capacity of the body, the vagus nerve is stimulated (our threat and fight /flight nerve), oxygen is increased, the cognitive brain engages, we focus and our heart rate slows.
   
   
   Tri-phase breathing tecnique
   Seated or lying, comfortably. Notice your physical body and where it contacts the floor, the chair, the mat or surface you are weighted on. Notice the textures, the solidness and the sensation of being in contact with the floor or chair as it holds and supports you. Spend a moment here.
   Breathe through your nose, notice your natural breath.
   Place your hands on your abdomen. Begin to slowly draw your breath deep in to your abdomen. Feel your abdomen lift and swell beneath your fingers, inflating like a balloon. On the exhale feel the abdomen soften and the belly button move back towards the spine, squeezing the air out. Repeat 3 abdominal breaths noticing the breath in your lower back, sides as well as abdomen.
   Next move your hands to your ribs on your side. Inhale a slow deep breath in to your abdomen, lifting and swelling, then fill the area under your hands, your ribs with breath and feel your ribs lift and separate beneath your fingers. On the exhale allow the ribs to soften followed by the abdomen. Repeat 3 times.
   Finally move your hands to your upper chest, below your clavicle. Inhale in to the abdomen, fill the ribs and finally draw the breath all the way up to the upper chest, feeling the shoulders spread wide and open. Exhaling, the upper chest softens, the ribs soften followed by the abdomen drawing in. Repeat this full yogic breath at least 3 times.
   When you’ve completed return to your natural spontaneous breath. Noticing the quality of the breath. Then return to the sensation of the physical body on the mat or chair, begin bringing small movements to the feet and hands. Take a few moments to yourself.
   This video can guide you through it, its takes only a few minutes.
   
   

Be careful where your attention flows. We are all being vigilant and doing what is wise in these times, but please take care of your mental health.