“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Victor Frankel
“When we are no longer able to change a situation, we are challenged to change ourselves.” Victor Frankel
Victor Frankel was a psychiatrist, and German Jew in the concentration camps during World War ll. His job was to remove the dead bodies from the crematorium. He knew at any moment he could be next. One day as he was working, half starved, exhausted, frightened, he looked up at the sky and had a revelation: the Nazi’s could control his body but not his mind. From that moment forward he felt free.
He decided he would choose how he thought. Changing his thoughts, and his attitude, helped him survive the camps. He went on to develop Logo Therapy and is well known for his best-selling book Man’s Search For Meaning.
We are going through very trying times. We have an enemy we cannot see. Being anxious or afraid blocks our ability to make good choices and decisions. Even worse, it compromises out immune system and makes it more likely we will get sick.
How can you tap into your inner resources that will help you and loved ones survive and thrive in these challenging times?
For the last 30 years as a psychotherapist and executive coach, I have developed techniques that help people reduce anxiety, fear, and stress, and tap into their own inner resources. I have implemented these methods with women and men in leadership positions and their employees with great results.
Here are several specific tactics in five key areas – Health, Emotional Wellbeing, Productivity, Self-improvement, and Social – to help you deal with stress, anxiety, and fear: to diminish it, and replace it with calmness. This will allow you to make the best of these difficult times.
Health
- Breathe: Anxiety is reduced by deep breathes:
- When people go into emergency rooms with anxiety attacks, the doctor has them breathe into a paper bag. The bag is not magic. The truth is it Is almost impossible to have an anxiety attack and breathe deeply at the same time
- Meditate: Any type works. Here’s a simple meditation:
- Sit down in a chair, shut your eyes, feel your feet on the floor, relax your body, and notice your breathing for 5 minutes
- Get exercise. Move your body
- Take a walk
- Take your dog for a walk
- Do an online yoga or dance class
- Just put some great music on and dance as if no one is watching
- Stretch
- Eat healthy food
- Learn what foods build your immune system.
- Drink lots of water
Emotional Well-Being
The ability to calm your fears and anxiety is a muscle you can strengthen.
Here are some ways to do that:
- Limit your time on the news or social media
- Get important updates, then turn off the news
- Avoid reading or watching things that trigger your anxiety
- Be Present
- Learn to be in the moment, no past or future, just the now.
- Focus on what has not changed: nature, a good friend, walking the dog
- Gratitude
- Write down and share three things you are grateful for everyday
- Nature
- Walk outside, observe something beautiful, flowers, birds, the sky
- Garden, plant something, pull some weeds, trim a tree
- Laugh
- Share cartoons, silly stories, funny movies.
- Play a game with your family.
Productivity
- Take on the project you have been wanting to do
- Reorganize a shelf, a closet
- Start writing that book you have been thinking about
- Read a good book
Improve Yourself
- Find a free course online or on YouTube
- How to play an instrument
- How to code
- Learn to cook a new dish
- Fill in your dream here…
- Hire a coach or expert to help you reach a goal
Social
- Calmness is contagious
- Comfort, support and encourage yourself and others
- Look for small acts of kindness to give
- Talk to Friends & Strangers – YOU ARE NOT ALONE
- Express your appreciation. Do at least 1 text, email, phone call or Facetime a day
- Learn to be a good listener
- Listen instead of solving
- Find other topics to talk about
- Virtual Get Togethers
- Zoom or Skype virtual get togethers or party
- Connect your laptop to your TV for more fun and impact
- Laugh
- Play a game with your family
- Find funny things to share
Does This Seem Overwhelming?
Here’s Some Ways to Get Started
- What are your priorities?
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- Health
- Emotional Well-Being
- Productivity
- Improve Yourself
- Social
- What is easiest to do?
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- Start with deep breaths
- Remember what you have done in the past that has helped you get through challenging times. Start with those things.
- How often should I do this?
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- Do this anytime you feel stressed or scared
- Commit to doing at least one of these actions a day (it could be the same one!)
- Have an accountability partner, someone who is comforting and safe for you to share your feelings with
- Share what you did today to reduce your stress and make the world a better place
- How do I know it’s working?
- Ask yourself, “On a 1-10 scale, with 10 being very calm, what number am I?”
- If it is below a 10, ask yourself “Which of the tips in this article will help me raise the number by a half a point?”
- If you are feeling tired, scared, fearful, any negative emotion, check where you are on the 1-10 scale and choose an action to improve your well-being and calmness.
The more things you choose to do to help you be calm and alert, the healthier you will be, and the more productive. And it’s not just for you. Your calmness and reassurance will help other people to cope better with these challenging times.
Where can I go to get more tips from you?
Sabrina Braham MA MFT PCC
Sabrina is an author, consultant, ICF Professional Certified Coach, Certified Mentor Coach, Certified Strengths Coach, host of Women’s Leadership Success Podcast and founder of the Women’s Leadership Success Academy headquartered in Sonoma County.
Since 1989 Sabrina has helped women (and men) advance their careers, leadership and gain more board positions via consulting, executive coaching, assessments and trainings.
You can listen to her program at www.womensleadershipsuccess.com
You can also sign up for a free career & leadership development quiz, www.careerdevelopmentquiz.com
