Techniques for Reducing Anxiety and Stress During Pandemic Times

Hello readers and welcome to my website and blog page! My hope is to periodically share bits and pieces of information relating to our health; physical, mental, emotional and spiritual.

As a massage therapist living in Virginia, I am unable to provide hands-on bodywork until June 10, 2020.  Rightfully so, given the strength of this worldwide pandemic. What I can, and would like to do, is offer suggestions of ways to help calm any anxiety or stress you may be experiencing during this time. 

Breathing is a great way to help reduce anxiety and stress. Slow, deep breathing. This sounds easy and yet, for many of us, it is not. The tendency, especially when we are experiencing stress, is to breathe short and shallow. Here are a few ideas for using your breath to bring in a bit of calmness. 

To begin, just notice your breath. Where does it go? Does your chest rise and fall? How about your abdomen? Is there any movement?  The ultimate goal is to bring your breath down into your belly so that it expands with your inhalation. Get comfortable (sitting or laying down), place your hands just below your navel and practice moving your abdomen out and in.  Take it slow and easy. Breathe in through your nose, gently out through your mouth. Just notice. 

If you can, allow the exhalation to be longer than the inhalation. This stimulates the parasympathetic nervous system which is calming. Sometimes this is enough. Sometimes other methods might work better so here are a few options: 

1. Visualize

   • Inhale (through the nose) positive thoughts  (ie, calm, safe, happy, )

   • Exhale (through the mouth), blow out negative or disruptive thinking. 

   • You can also sigh or vocalize

2. Relax

   • Bring your breath to any area you feel tension. 

   • Exhale, filling the space with what you would like it to be (open, free, space, loose, relaxed etc)

1. 4,7,8

   • Inhale to a count of 4

   • Hold your breath for a count of 7

   • Exhale for a count of 8

1. Whole Body Tense/Relax

   • Inhale into your feet, bring in tension; exhale and relax

   • Inhale into legs;  bring in tension; exhale and relax

   • Slowly move up your entire body; inhale, tense, exhale, relax 

One more thing. Throughout your day, remind yourself to smile. Smiling releases endorphins which contribute toward a greater feeling of well being. If you have to –“fake it til you make it”

Sometimes your joy is the source of your smile, but sometimes your smile is the source of your joy

Thich Nhat Hanh

I hope some of this is helpful. As always, please feel free to contact me via phone (540-717-2143), text or email with any questions thoughts, concerns. 

Wishing you safety and well being,  Stefanie

Watch for my next blog for some self-massage techniques.