Covid-19: Mental health exercises to face this incredibly challenging situation

Personal Message:

Personal message

Most of us are very scared of what tomorrow will bring.

Use breathing to release tension from panic attacks and relax.

Use breathing to reduce symptoms of intense stress.

Good breathing habits will enhance your psychological and physical wellbeing, whether you practice them alone or in combination with other relaxation techniques.

Breathing exercises have been Found to be effective in reducing generalized anxiety disorders, panic attacks, irritability, muscle tension, and fatigue.

They are used in the treatment and prevention of breath holding, hyperventilation and shallow breathing.

Lie on your back and gently place one hand on your abdomen and one hand on your chest and follow your breathing. Notice how your abdomen rises with each inhalation and falls with each exhalation.

If you are seated while you do these exercises, remember to maintain good posture with your head comfortably balanced on your spine, your arms and legs uncrossed and your feet firmly placed on the floor.

Although most of the action is in your abdomen when you breath diaphragmatically, your chest does move a little. As you inhale, first your abdomen, then your middle chest, and then your upper chest will rise in one smooth movement.

Once you know what it feels like to breathe diaphragmatically, you can use this option to deepen and slow your breath even more. Inhale through your nose, and exhale through your mouth. Take long, slow deep breaths that raise and lower your abdomen. Practice diaphragmatic breathing for about five or ten minutes at a time, once or twice a day.

Inhale diaphragmatically as you say to yourself “breathe in”.

Hold your breath a moment before you exhale.

Exhale slowly and deeply as you say to yourself “relax”.

Pause and wait for your next natural breath.

As you inhale slowly and then hold your breath for a moment, notice the parts of your body that tense up.

As you exhale, feel the tension naturally leaving your body.

Take care. Stay at home.

Love,

Vassiliki

 

About vassilikiplomaritouhttps://mygreatteacheruk.wordpress.comHi, and thanks for visiting! My blog is a good place to find out more about me and my books. I am Vassiliki Plomaritou, a Greek mum of an amazing 27 years old girl and of a pug called Pumba. We live in Richmond, Surrey, a place that I was dreaming about for over 10 years. I wish the rest of my family was here with us, I miss them everyday and especially my little niece, Anna Maria. I love exploring new places such as parks, castles and villages with my husband, my daughter and my dog. Also, I love books, flowers and films, especially comedies. I am passionate about teaching children emotional intelligence skills that will last a lifetime. I have already published four books about emotional intelligence for children in primary school, a program for reading and spelling difficulties, another one for anxiety, fear and panic attacks and the last one which will be published in January 2019, is about the emotional intelligence of teachers. All of them are in Greek but I promise you that I will publish through my blog some important extracts of my books in English in order to show you all my love and respect. I have published one book in English “Charlie a boy with reading difficulties and his dream” which is an award winning book inspired by the real life of a young boy who experiences learning difficulties due to dyslexia. You can buy my books here and of course they are available in all bookstores in Greece: • The development of the emotional intelligence of primary school children: http://www.grigorisbooks.gr/product/1125/πρόγραμμα-ανάπτυξης-συναισθηματικής-νοημοσύνης • A practical resource for primary school children with reading and spelling difficulties: http://www.grigorisbooks.gr/product/1396/πρόγραμμα-αντιμετώπισης-μαθησιακών-δυσκολιών.-ανάγνωση-και-ορθογραφία • Without fear, without anxiety: http://www.grigorisbooks.gr/product/1670/χωρίς-φόβο-και-άγχος • The last panic attack http://www.grigorisbooks.gr/product/1724/ο-τελευταίος-πανικός If you would like to arrange a seminar on the development of emotional intelligence or a visit in Greek school you can contact me to the following email: plomvasso@gmail.com I will happily give you any information you need! I would love to hear from you! I apologise for not being word-perfect in English as it is not my mother tongue but I will do my best Love always, Vassiliki xxx

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