By Pat Ingelse, Assistant Vice President, PMP

Many of us are feeling anxious right now because of COVID-19 — you’re not alone. We are all facing more stress and uncertainty than usual. The key question is: How do we stay calm through all of this?

When we start to feel fear, the first step is to calm our sympathetic nervous system. This means simply taking at least three full breaths, counting to five as you inhale and to five again as you exhale. As you exhale, imagine releasing the tension from your body. You will feel your nervous system settle down.

Psychologist, author, and meditation teacher Tara Brach suggests a meditation practice called “RAIN” when you’re feeling uneasy, upset, or afraid:

Recognize it: “OK, I’m feeling fear.” Just whisper that to yourself and feel it lessen right away. When you can name a fear, it loses some of its power over you.
Allow it: Just let it be there. Don’t judge it or hide it.
Investigate it: Simply feel where the feeling is in your body. Give it gentle attention.
Nurture yourself: Thank yourself for being aware and protecting yourself. Remind yourself you are handling this as best you can. Be proud of that.

It is good to take in the amount of news you need to feel informed. But remember to balance that with things that bring you calm and gratitude. Listen to music, go for a walk, take time to write down things you are truly grateful for. It will make such a difference.

And remember — just breathe!