Janine Friedman, Executive Coach
Tips for Protecting your Energy Level During the Coronavirus Crisis
It’s hard to believe we are actually going through what we are going through.
There is a lot of uncertainty, a lot of fear, and even a lot of panic.
Let’s take a look at what you can do to stay calm as all of this continues to unfold:
· Exercise - getting a good workout can help you burn off some of the stress hormones that may have built up. You may be staying away from the gym, but there are lots of great ways to exercise at home. It might be a good time to dust off that treadmill or bike or other exercise equipment you have. Or, try Body weight movements (air squats, pushups, sit-ups), on-line workouts, YouTube videos, or at home yoga. The days are getting warmer, so throw a coat on and take a brisk walk, run or bike ride. That extra flush of endorphins can go a long way. I just got off a Peloton ride (thanks Jenn Sherman!) and can’t tell you the marked difference between how I felt before I got on and now. My mind did a complete turnaround and I am planning to use the extra time I have from not going places to bump up my workouts (more often and longer).
· Meditate - whether you have been meditating for years or are just starting out, give yourself a few moments to settle your mind with this age-old tool. A few apps that have good guided ones are: Calm, Headspace, or Insight Timer. If you have been following me or reading my blog, you know that meditation has changed my life. I’m leaning on it extra hard now and using the extra time I have at home to increase the amount of time I am meditating.
· Mindfulness – sometimes being aware of where in your body you are feeling fear can actually help lift it. I experienced this recently and decided to breathe into the space I was feeling the fear (my chest) and started to imagine shards of light entering the space. It helped. According to an article in Psychology Today, feeling into the discomfort of uncertainty can lead to new perspectives and the ability to create an island of safety in the midst of uncertainty.
It also helps to be mindful of how often we are touching our face and tune into the soothing feel of warm water as we wash our hands.
· Gratitude - a foundational principle of the Positive Psychology movement, this practice is based on the fact that you cannot hold 2 emotions at the same time. Thinking about things to be grateful for, even at a tough time like this, can help you feel better. My list for today included:
the family is together under one roof again
we have what we need in terms of food, etc.
it is going up to 62 degrees here today
my dog is so cute
Many of us can work remotely and kids can learn remotely
jazz music playing while I read
· Set an intention - this has more power than you think. A good one might be - "I am going be at peace today”.
· Use mantras to boost your resistance - here are a few suggestions - “I am wellness, I am strong, I am health” ", or “my resistance is strong”, “wellness is my natural state”, “I want to feel good”, “this too shall pass”.
· Take a break from the news or delegate it. Listening to the endless updates all day long or in the background at work can take a huge toll on your energy level. My mood is completely impacted by the news and I have found these two tips really help me. I’m limiting my checking of the news to 3x/day and am trying to make a game out of how long I can go without turning it on or checking my phone for news. You also can take turns with a spouse or friend or delegate news-watching. I’m thankful for Scott, my husband, who is keeping me informed and I have a friend who is in charge of letting me know if I need to panic (Thanks Trace!).
· Phone a friend – we are social creatures and have a need to be with others. I’m calling my friends more often and taking advantage of Facetime as well. This form of communication is more connective than texting.
· Spend extra time with pets and soak up the unconditional love.
· Just breathe - just taking a deep breath can really center you.
· Organize/clean - I haven’t started this yet, but since I’m more home-bound than usual, I am planning to clean out a closet or two/get a jump start on spring cleaning.
· Look at your photos - this can offer a nice break from the endless stream of Covid-19 updates and ensuing commentary on Facebook, Twitter, Instagram, etc. Instead, click over to your pictures. Studies have proven that this actually elevates your mental state. If you are at home, flip through your photo albums.
· Remind yourself that you have choices. You get to decide where you want to focus your attention on energy. You can choose to unplug from your screens if it is becoming emotional.
· Tele-therapy – the anxiety/fear/panic that many are feeling is real. Many therapists and counselors offer tele-therapy and if you feel you could use the support, I highly encourage you to reach out to a licensed clinical mental health provider.
My hope is that one of these ideas might help you during this very challenging time. I
encourage you to try one or two of these suggestions and let me know how it goes.
Wishing you and your families health and safety.
Owner, Choice Training and Coaching Solutions
“Empowerment begins when people realize they have a choice.”
Janine Friedman is the owner of Choice Training and Coaching Solutions, Inc. Launched in 2013, its mission is to inspire and empower individuals to live their best lives. Janine possesses a complementary blend of experience in human resources, Employee Assistance Programs (EAP), corporate upskilling and coaching, and women’s empowerment.
Developing leaders for over 24 years, Janine’s customized system of coaching is tailored to each client’s specific personality, background and needs. She is an engaging and inspirational speaker, conducting training programs that are both educational and memorable. She excels at delivering her message with enthusiasm and clarity, resulting in better learning and deeper understanding.
Janine is passionate about supporting women who are struggling to achieve success in the workplace and in life. She is able to provide the tools necessary to help women develop competence and confidence as well as explore behaviors that may be holding them back.