Surviving Coronavirus: How to Maintain Your Sanity, Survive and Thrive in the Toughest Times
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Surviving Coronavirus - Eugene St.Clair II
Copyright © 2020 Eugene Nelson St. Clair II
All rights reserved.
ISBN: 978-1-09830-914-5
Contents
Quick Reference Coping Checklist
Introduction
Free Resources during the Covid-19 Crisis
Chapter 1 – Your greatest enemy
The War Inside Your Mind
Managing your thoughts
Chapter 2 – Taking Control
Not a Problem
: The art of reframing
Taking Stock
Alter Ego
Chapter 3 – Creating Capacity
Relationships and connections
Alcohol is not your friend
Coffee reduces your capacity
News (is all bad)
Chapter 4 – Setting Intention
Examine your Life
The way you talk to yourself affects EVERYTHING
The Storm Before the Calm
Reprogram Yourself
Set new standards
Chapter 5 – The Job Situation
Build your resume
Don’t Burn Bridges. Build them.
Chapter 6 – Finances
Ask before you assume
Chapter 7 – Family Life
Play with your kids and get high
Getting your kids to listen
Your kids are sponges
Sing like your life depends on it
Grooming
Clean and Maintain your home
Keep yourself healthy
Exercise
Chapter 8 – Nutrition
Where to find food
Vitamins and Minerals
Sunlight
Chapter 9 – Structure and Routines
Structure and Routines
Chapter 10 – Turning things around
Be Part of the Solution
Think about a positive future
Be Proactive
Purpose
Chapter 11 – Prepare to Dominate
Use this time wisely
Go where the puck is going
Chapter 12 – Come out stronger!
Plan for Success
Improve your Systems
Conclusion
References
Quick Reference Coping Checklist
If you are suffering from extreme anxiety and having difficulty knowing where to begin, here are several things you can do right now.
BREATHE. You’d be surprised at how effective a couple of breathing exercises can be. If you’re panicking, the first thing you will experience is shortness of breath. Now it might seem like there’s no way out of it. After all it’s a natural fight or flight kind of situation. But remember that you have the power to overcome this. Granted, it’s easier said than done. But you can calm yourself as much as you can drive yourself to panic. We take breathing for granted, but have you ever stopped and wondered whether you’re doing it right? You may need to unlearn
the way you breathe and assimilate a better way to do so. Go someplace alone. Close your eyes. Check in with your breathing (is it in the chest or diaphragm?) Start box breathing for 10 cycles (deep inhale 5 seconds, hold 5 seconds, exhale 5 seconds, hold out 5 seconds, repeat). For this exercise to work, you need to be mindful of your breathing. With each breath in, think of the act of inhaling. It helps when you repeat to yourself ‘inhale, inhale, inhale’ in your mind. Similarly, be mindful of exhaling with each breath out. Think ‘exhale, exhale, exhale’. Your focus will shift from whatever triggered your anxiety attack to your breathing.
Stop and FEEL. When you’re panicking, it’s very easy to dissociate and drift away from your surroundings. Reality becomes a blur. The only thing you can think of is crippling fear. This is also coupled with a sense of detachment. So you can easily feel like you’re losing yourself in the process. With the shortness of breath and palpitations also come the feelings of numbness and tingling. What you need to remedy this is get back to your body. You need to ground yourself and acknowledge your existence through physical touch. Check in with your body. With eyes closed start with your toes, then feet, ankles, calves, quads, glutes, flex each muscle group one by one and then release. Do this from toes to head. Focus your attention on your limbs and the way you move each one. Switch between tightening your muscles and extending them. Sometimes during an anxiety episode, you lose all feeling of your body. Depersonalization is not uncommon. You also unintentionally clench your jaw,