Coronavirus: Coping with Uncertainty and Lifestyle Changes

Learn to respond to anxiety in the moment as it arises. Apply a simple three-step process to calm yourself when you feel anxious or panicked.

Regulate your stress response by practicing belly breathing and box breathing to calm your mind during uncertainty, breathing in through the nose and counting four.

Compassionate touch from people we feel safe with lowers cortisol and raises oxytocin, calming stress response and fostering connection; you can tap into this by offering yourself touch while breathing.

Learn to anchor attention in the present moment with mindfulness, using the 5-4-3-2-1 technique to calm anxious thoughts by tuning into the five senses and coping with uncertainty.

Slow the breath into the belly, apply compassionate touch, and notice sight, sound, touch, smell, and taste to calm anxiety in the moment.

Identify unhelpful negative thoughts that worsen mood, address health and money worries related to coronavirus, then apply a full step technique to work through difficult feelings and thoughts.

Identify how pain and suffering differ, and acknowledge what happened. Apply the rain method to prevent negative thoughts from amplifying pain.

Name your emotions to calm the brain and reduce stress, recognizing that mixed feelings can co-exist. Observe body sensations nonjudgmentally, noting chest tension and shoulder tightness as signs of anxiety.

Practice accepting and allowing difficult feelings in the present moment, avoid resisting emotions, and recognize this step prepares you to examine negative thoughts in the next step.

Investigate the eye of rain by naming what you tell yourself, separate the pain from the meaning you assign, and neutralize negative thoughts through self-nurturing.

Connect with compassion by recognizing our shared humanity during coronavirus anxiety and isolation. It fosters warmth, connectedness, and self-kindness through visualization and stories of kindness.

Apply the four step rain process to cope with uncertainty and lifestyle changes by recognizing bodily and emotional experiences, staying present with discomfort, challenging internal narratives, and embracing human connectedness.

Build resilience and a positive perspective during hard times. Learn three evidence-based practices from positive psychology to boost wellbeing, happiness, and reduce social isolation.

Regain a sense of control during uncertainty by choosing to embrace challenges with autonomy, then shift to ease and gratitude to build emotional intelligence and healthier lifestyle habits.

Cultivate gratitude to shift attention from negatives to positives, reducing fear and anxiety by signaling safety to the brain. Practice the 'what went well and why' exercise to train optimism.

Learn to alleviate loneliness during social distancing by achieving three micro moments of real-time connection per day, and a 10-minute daily audio practice, through brief calls, smiles, and warm interactions.

Discover how a three-to-one ratio of positive to negative emotions builds resilience, boosts self-control, and promotes faster recovery by doing things that bring you joy.

Develop resilience by practicing gratitude, seeking three micro moments of connection daily, and making time for enjoyable activities to prevent anxiety and negative thoughts.

Turn lessons into habits by defining triggers and actions, then reward well-being and reinforce resilience with anxiety and negative thinking strategies via the upcoming worksheet.

Complete this course to learn practical strategies for managing difficult thoughts and anxiety related to coronavirus, and building resilience for any challenging situation.

Explore keys to overcoming negative thinking and boosting coping confidence, plus four more keys for a positive perspective; sign up for a free roadmap and join a free Facebook group.