Trust and breathe, we’ll be OK
This article was first published in The West Australian, 3 February 2020 following the snap Covid lockdown in Western Australia.
As close to two million West Australian’s entered lockdown on Sunday evening, a wave of fear spread through the community. We again face the psychological and emotional challenges of living through the global Covid pandemic.
Supermarket lines stretched out the door, shelves were stripped of supplies and it took more than an hour to purchase a small basket of vegetables. As I walked through the local grocers, amongst my own moments of overwhelm, I stopped and observed. I took it all in. What I found was actually a deeper truth. One more meaningful and unifying for all of us.
I witnessed the staff replenishing supplies. People smiling and helping each other. In that moment of stillness, I sensed a deepening calm. I felt such compassion for my fellow West Aussies. I thought about those who are already struggling. Parents whose children didn’t return to school this week. The children who may be scared. I felt for the elderly and those needing care.
With gratitude in my heart I shifted my mind to the people who are doing everything they can to make sure both you and I are safe. The essential workers, medical professionals and officials who are working hard so that our basic needs of food and health are maintained for the period of lockdown and beyond.
With the experts focused on controlling the physical and economic fallout of Covid-19, it is also reassuring to know that mental health is increasingly taking centre stage. In 2020 Dr. Tedros Adhanom Ghebreyesus, Director-General of the World Health Organization declared “Good mental health is absolutely fundamental to overall health and well-being.”
We all deal with degrees of uncertainty everyday, whether it be the parent with a newborn who never knows what each new day will bring or the firefighter awaiting the next call. We have the skills to adapt to different situations and though the outbreak of Covid in Western Australia may seem scary, the same rational thinking and coping skills apply.
When you move into a space of fear your primal instincts kick in. You activate the sympathetic nervous system triggering a biochemical response that sends you into a state of fight or flight. This physiological response is an evolutionary adaptation of our biology. It was designed to keep our ancestors safe in dangerous environments some 200,000 years ago.
Thankfully, we are not living in an emergency. We must use logic and look at the evidence. Grocery supplies will not run out if we don’t overwhelm the supply chains. There have not been any long term shortages of food anywhere in Australia during the pandemic over the past year. The lockdown is a precaution - just like cleaning your teeth to prevent cavities.
Fear can creep in when we lack control over our daily life. That’s why preventative wellbeing is paramount to maintain a sense of calm and build inner strength and resilience. Don’t wait until you’re in the midst of a peak moment of stress or struggling with elevated anxiety to prioritise self-care.
In the moments when your heart starts to race, you may get sweaty palms and feel anxiety rising out of nowhere, either stuck in a thought loop or feeling completely frozen, take a moment to breathe deeply. Breathe right down into your belly and refocus on what brings you joy. Use your breath as your anchor to move you out of your thoughts, out of your mind, and back into your heart. Conscious breathing is one of our most important tools for resetting the nervous system and inducing feelings of peace and calm.
Plan a daily routine. Set aside time for self-care practices like enjoying a cup of tea in your favorite spot in the house. Read a book, get creative or write in a journal. If you have a garden or balcony, spend time outside and let the warmth of the sun touch you. Carve out time in your plan for your family and time for work. If you live with others, include them in the planning process. Routine and boundaries help us feel safe and in control.
This is the time to lean into your community and safety-nets. We are innately social beings and cannot survive without the direct and indirect support of others. Reach out and talk to your family, friends, work colleagues or a professional.
It’s also an ideal opportunity to reflect on who your community is and what community means to you. Take a forward-thinking approach. It will fill you with hope.
We must put our trust in experts every day. We trust the pilots to fly us to the mines and home to our family safely, so trust in the advice of the public health experts. They also have families that they love.
Block out the noise and be mindful of the information you take in. Don’t get caught up in other people’s energy and maintain your sense of self throughout the following days. Look to trusted sources and make sure it’s relevant to you and your own circumstances.
The Covid pandemic brings home to me a deep and abiding sense of unity. What sets humans apart from many species is our ability to feel empathy. We wouldn't be human if at this moment we didn't feel overwhelmed, worried, or sad. It’s a reminder that worry isn’t necessarily a bad thing, for it activates empathy. An emotion that is far greater than fear. Use it as a tool to motivate you. We will get through this as we always do.
If you’re struggling or feeling suicidal call Lifeline Australia on 13 11 14
Renée Gardiner is an award-winning business leader and Director of KŌTA, a health and leadership academy specialising in holistic mental health and wellbeing.