Use mindfulness to reduce anxiety and fear
DIEPSLOOT – Counselling psychologist Sharon Boyce discusses the benefits of mindfulness during the Covid-19 pandemic.
Counselling psychologist and founder of the Shumbashaba Community Trust Sharon Boyce recommends that community members use mindfulness as a coping strategy during the coronavirus outbreak.
Boyce described mindfulness as the ability to do one thing at a time, in the present moment with full attention and acceptance.
“When we act from a position of mindfulness, our actions are conscientious and intentional resulting in a mindset that is open to multiple possibilities without judgement of ourselves, others or the situation,” said Boyce.
She explained that psychological research shows that the ability to be fully present through mindful awareness improves our resilience to face the challenges of our daily lives, which in turn has a significant impact on our well-being. Boyce added that mindful practices have been shown to have a calming influence on the brain.
Boyce said that the Covid-19 pandemic has resulted in an enormous amount of uncertainty and isolation.
“What we are going through is a hugely stressful experience – a crisis.”
“During times of crisis, our thoughts can run away with us and we focus on the catastrophic or worst-case scenario, giving rise to intensely painful feelings like fear and anxiety, which may become immobilising or result in actions which could be hurtful to the self or others.”
Boyce explained that by living in the past or worrying about the future, we easily begin to experience painful emotions such as depression or anxiety.
“Essentially, when we are doing this, we are not accepting reality and are focusing on things that are not in our control. When we don’t accept reality as it is, then we create emotional pain for ourselves.”
Boyce said that by living in the present moment, we are able to identify what is in our control.
“The present moment has painful experiences; suffering is part of life. However, if we live in the present moment, we only have to deal with the pain of the present rather than the pain of the present, the past and the future simultaneously.”
Boyce gives these useful steps to integrate mindfulness into daily life:
- Choose an activity such as making a cup of tea, playing with your children, eating a meal
- Focus on being in the present moment with the activity
- Notice when your attention wanders
- Gently bring your attention back and focus on the activity at hand, showing compassion to yourself.
Follow Sharon Boyce’s videos on mindfulness through the @shumbashabacommunitytrust Instagram TV.
