Updated: Mar 15, 2020
In this time of Uncertainty it is important for us as Mindful Leaders to stay centered in the Present Moment, and not let Fear taking over our Decisions.
Remember for your own sake:
Fear leads to stress, which will decrease the effectiveness of your immune system significantly.
But fear will also spread, and cause more anxiety - which is not helping you or others.
Here are a few tips that can be helpful:
Stay committed to your daily meditation practise. Do at least one meditation for 15-20 minutes in the morning, and one in the evening after work. If you do not have a regular meditation practise, this is an excuse to start one. Try at least 3-5 minutes in the morning, and keep practising. Use a meditation app like 7Mind or Headspace to get you started if needed.
Sprinkle in moments of mindfulness over the course of your day. Notice your breadth, do mindful walking, brushing your teeth mindfully, mindful eating, or take one mindful minute of rest per hour.
Limit your intake of News to a maximum of 5-10 minutes per day. News are negative in general and will increase your fear unnecessarily, if you are not full present. Subscribe to a Newsfeed, to get the key information in a crisp format, and then don't worry about it for the rest of the day. Or, limit your News intake to a certain time of the day (e.g., first thing in the morning, after lunch)
Turn off your social media and news feed notifications on your Smartphone. They keep your adrenaline levels up.
Look at the scientific facts to not get sucked into drama. Sure, the Corona virus should not be underestimated, but also keep a healthy view on the bigger picture. Still the number of people dying in a car accident every year are much higher in comparison.
In a moment of rising fear, always come back to the present moment by simply observing your breath. Notice the present moment is always your friend. Fear literally dissolves in the present moment if you are fully aware. Try this out.
If you notice you are stressed try the 4-2-4 breathing technique, as it calms your nervous system down in less than a minute: 1) Take a deep breath in and count up to 4 2) Hold your breath for 2 seconds 3) Deeply release your breath and count slowly up to 4. Then repeat as long as needed.
Consider remote work, and doing meetings over Video (Zoom, Skype, FaceTime, ,...) to decrease chances of spreading the virus. You will be amazed how much work and productivity can still be achieved this way if you are tapping into your creativity.
Try to focus on the positive side-effects this situation actually produces and keep a positive attitude. For example, as schools are closing you may have some extra one-on-one time with your kids. Or, things are slowing down at work, which could give you a chance to recharge.
Don't take things or life in general too seriously. A little smile on your face will go a long way. There are studies that confirm the positive effect of smiling, and its profound effect on your body and state of mind.
When you encounter others in fear or distress it is especially important to stay in the present moment and not get sucked into their drama. Let your present awareness act as a calming pole. Let others get infected by your strong level of presence, which will have a calming effect, as it raises the awareness in others as well.
If you have other suggestions or feedback on how to deal with uncertainty and keep you centered in the present moment please share as a comment below.
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I noticed that 7Mind, a Berlin based startup with their popular meditation app, offers a free 7-day course on "Inner Balance", that they released to help calming down your mind. Give it a try!
Connecting to a community of likeminded people can be helpful and provide a strong support during times of uncertainty. Joining the Fellowship of Mindful Leaders is a strong commitment to elevating your level of consciousness (LOC) and investing into your own personal growth. It is also a commitment to teaching and mentoring others becoming Mindful Leaders - consider applying!
Contact me in case you are interested in individual coaching on “Becoming Stress Resilient,” or you can directly book it online. This is an intense crash course and will significantly boost your stress resistance.