10 tips to stay sane and reduce anxiety through COVID-19
Yes, a lot of us are freaking out about the possibility of home lock-downs, social distancing, 6+ months of washing our hands a million times a day, and everything else that comes with dealing with a global pandemic. So here are just a few ideas to get you thinking slightly differently, and ways to stay positive and help you through this incredibly stressful and uncertain time. Stay safe everyone, and look after yourselves and your loved ones!
1. Breathe – Deep, long, slow breaths into your belly will activate your parasympathetic nervous system, calming your body and mind. Breathing in through your nose increases the amount of oxygen going to your brain (helping you to think clearer), and increases carbon dioxide saturation in the blood (calming you down even further). Exhale through loosely pursed lips and let go of any excess tension you might be holding in your body. Monitoring the way you are breathing will help you gain a greater sense of relaxation, calm, and control. Inhale for 4 seconds, and exhale for 8 seconds, and repeat 5 times.
2. Meditate – Along with the myriad of advantages meditation brings, I’ve found the most benefit comes from creating a more stable and settled foundation that we base our lives upon. By getting in touch with a relaxed, calm state for just a few minutes each day, you will be able to recognise with greater clarity when you are becoming more agitated or anxious throughout the day. Then you will be able to do something to dissipate those heightened feelings, and return to your baseline state much easier.
3. Listen to music – Music can be a great distraction from the stressors that we are experiencing. Certain types of music can promote more energy and alertness (think faster tempos or louder music). Other styles can create a sense of calm by slowing down brain waves and reducing body and mind activation (think baroque or classical music, smooth jazz, or acoustic contemporary). Try out some different types of music and see what kind of effect is has on you!
4. Reduce social media and news intake – News of COVID-19 is absolutely everywhere, and difficult to get away from. But one way to switch off from it all is to do just that…switch off your phone or TV! I know that means switching off from Performance Under Pressure too, but if it’s going to help you become less anxious and gain a more positive outlook, then that’s what you have to do! But please remember to check in and say hi to me from time to time! ;)
5. Be grateful – Gratitude is something that can have a profound effect on how we view the world around us. By focusing on the things that we are grateful for, it creates neurochemical processes in our brain that neutralizes the stress hormones produced. Shifting our attention away from the chaos around us, and onto what we are grateful for will immediately create a more positive state of mind. This state will create more positive behaviours, and a much more optimistic perception of life in general.
6. Look for opportunities – Now is an amazing time to look at ways of improving what you do, either as a teacher, freelance musician, professional performer, or music lover. There has been an explosion of opportunities to explore online. From free streaming services with some of the world’s best orchestras (Berlin Philharmonic, I’m looking at you!), masterclasses from some amazing musicians, the chance to get online lessons at a discounted rate, and so much more! So take the risk and push yourself out of your comfort zone to stretch your capabilities further.
7. Learn something new – Every wanted to try out another musical instrument? Want to study business, finance, quantum physics, or rocket science!? Or learn how to play chess like a Grand Master, or poker like Phil Ivey or Daniel Negraneau? Now is a perfect opportunity to develop new skills in another area, and work on implementing a Growth Mindset by trying something different and challenging. The world is a sea of information, so dive in and check it out!
8. Practice! – Write out 5 specific things that you would like to improve in your playing over the next 1-2 months. How will you work through these issues to develop your skills? Where can you get some more information to tackle the problems effectively and efficiently?
In uncertain times like these, having a clear goal to work towards can give you a much greater sense of stability and direction. It’s so easy to flounder through the uncertainty, swimming in a sea of bad news day after day, having no clue of what the future will hold. So get back into the practice room, write out your plan, and get cracking!
9. Stay in touch – With all of the social distancing required, this means a lot less physical contact with our family, friends, and colleagues. While this may be necessary in preventing the spread of the disease, it could have serious implications on longer-term connection throughout the community, and impact our own mental health. A simple handshake or hug triggers the release of hormones that promote social bonding. The current lack of physical contact between us means that connecting socially in other ways becomes even more important. So make a point to regularly touch base with the people around you, particularly those in self-isolation. A short phone call, video chat, or text will help maintain social connections. Things like maintaining eye contact with people also become increasingly important, especially when standing 1.5 metres apart!
10. You can still perform! – Yes, that’s right, there are performance opportunities out there, but they might be a little bit different than what you’re used to! Of course we all have our recording devices and can put up clips on Facebook or YouTube. But your audience could be right next door to you, literally! Talk to your neighbour and ask to play a piece for them. Or better still, join together and have a jam session on both sides of the fence!
A great quote that I remind myself of in difficult situations is “This too shall pass.” It’s rough going right now, but once you have weathered the storm, your resilience will be at an all time high. You’ll be ready to take on future challenges with greater confidence, skill, and determination.
Good luck everyone, and if you are in need to talk to someone, then please get in touch and we can have a chat!