Take a deep breath, even if you feel you're drowning...

There is so much uncertainty concerning the future - physical, social, emotional and financial factors all threaten our security. The current pandemic has had untold consequences concerning our mental, physical and emotional wellbeing. If, like me, you have experienced anger or disappointment towards our governmental institutions for not moving as fast and as efficiently as you have hoped, or towards people not being as careful as you would like in terms of social distancing, you are not alone; feeling anxious, fearful and frustrated is understandable and natural. This is an abnormal, unprecedented situation.

The phenomenon of "toxic positivity" - the excessive and ineffective overgeneralisation of a happy, optimistic state across all situations - throws this term around a lot. Toxic positivity results in the denial, minimization, and invalidation of the authentic human emotional experience. Obviously, that is neither helpful nor healthy. Indeed, real mindfulness is the antithesis of this.

We can all cultivate mindfulness by paying attention to our experience of the present moment, including body sensations, emotions, and thoughts. Some experiences will be pleasant; others not so. They may even be painful. Reacting in an extreme and destructive way - known as catastrophising - to bad experiences, mindfulness teaches us to cultivate a wiser, compassionate, more rational approach in respect to our life experiences.

Mindfulness can help as it allows us to acknowledge any situation, without strong, negative emotions clouding our judgement. It can centre us and calm us, then we clearly see what we control what we do not. It arms us with compassion towards ourselves and others, and shows us the best way forward.

So, how can we be mindful? Well, you can start by:

• Being non-judgment mental
• By being Patient, as things take time
• Having a "beginner’s mind" - don't assume to already know
• Trust yourself - listen to your gut feeling
• Stop endlessly striving for a goal at the expense of everything else
• Acceptance of the present situation
• Letting go
• Compassion

When the mind is hijacked by strong, negative emotions, simply notice your breath; the sensation of inhalation and exhalation in the body, and anchoring yourself to the present moment. Below are two effective techniques:

a) S.T.O.P. (Stop, To breathe, Observe & Proceed): Take a breath, observe what is happening inside you, noting emotions and thoughts in the moment and acknowledging their presence. By gentle awareness of such presence, you can then proceed.

b) R. A. I. N. (Recognise, Allow, Investigate & Nourish): Recognise sensations and emotions, allow them - don not fight it or push it away; investigate where in the body the problem lies, then soothe and nourish yourself.

Helpful links

https://www.headspace.com/headspace-meditation-app

https://www.calm.com/

https://insighttimer.com/