As we head into the back end of 2020 - the gift that keeps on giving, with news of second waves, increased restrictions and further lockdowns, remember that you are not powerless. You are not a victim. You have more control than you may think over how these events affect you. 

 

Feeling stressed or anxious, perhaps lonely, or experiencing a hard-to-define sadness or unhappiness? 

 

You have access to, and control over some of the neurobiological systems that determine that you feel that way. And so you can change how you feel, your perspective and how you can emerge from 2020 even in better mental and emotional shape than you entered into it.

 

In an acute stressful event, do a few deep belly breaths to activate the vagus nerve and trigger the calming relaxation response.

 

Get some oxytocin flowing to counteract the cortisol by getting out into nature, and walk with awareness of what you are seeing, hearing, smelling  and feeling. Allow yourself to be gobsmacked by the beauty of it.  

 

Reconnect with someone - give them a hug, a compliment, a helping hand

 

Be kind to yourself - don’t judge or self-criticise yourself for any thoughts or feelings you have - banish the gremlin nagging in your ear

 

Train yourself to be more positive. In every situation before you respond, think of three positive sides to that situation. 

 

Activate your dopamine reward pathway and spike your endorphins by accomplishing something new - learn a skill, read a book, start a hobby, take up an instrument. Be curious about how things work or about other people - a colleague, a neighbor, or someone you don’t know very well at all, such as your local shopkeeper. 

 

Be aware of how you’re responding to news, to comments from others, to things that seem to ‘happen to you’ such as internet or computer failures.

 

Take care of your mind through your body. Be body aware and get some exercise. The benefits of exercise are far reaching on your resilience and ability to cope during times of stress. 

 

Smile. Even if you don’t feel like it. Go into the bathroom and in front of the mirror do the biggest silliest smile / grin you can do. Keep doing it. You will immediately feel better. Add to this a power stance (legs akimbo and arms in V shape reaching high), as well as think of 10 great things about yourself (eg, how good you are at something, what you’ve accomplished, why people love you), and you have a recipe for emotionally rebalancing yourself.

 

In the words of John Milton  

 

‘The mind is a universe and can make a heaven of hell or a hell of heaven.’

 

Go on. You can do it.