Ep. 141: A Mindfulness Tool to Help with Coronavirus Anxiety
Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression
Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
4.9 • 882 Ratings
🗓️ 20 March 2020
⏱️ 20 minutes
🧾️ Download transcript
Summary
Welcome back to another episode of Your Anxiety Toolkit. In today's podcast, I want to provide you all with an easy mindfulness tool to help with coronavirus anxiety.
These are tough times, I know. It is overwhelming and there is a lot of information out there. In this episode, I would like to encourage you to step away from the tools that everybody is giving you right now and hopefully provide you with an easy tool that will help you in the deepest, darkest, moments of struggling.
Now I am still going to strongly encourage you to reduce your consumption of news and to receive your news from one reputable source for a limited amount of time per day. I also want to encourage you to get support right now. Reach out to your people, every single day.
In this episode, I also want to give you this mindfulness tool to help with coronavirus anxiety that you may have heard me mention before. It is actually a four step mindfulness tool known by the acronym, RAIN.
The R in RAIN is for RECOGNIZE. This tool is to get you to slow down or stop and be in the present. Ask yourself, "What is it that I am feeling? What is it that I am thinking right now? What is it that I am experiencing?"
The A in RAIN is for ALLOW. You are going to allow what you have recognized and you are not going to judge it, just allow it to come and go.
The I in RAIN is INVESTIGATE. I think this is really important right now. Investigate involves engaging with your deep sense of curiosity. It involves looking at things as if you have never seen them before.
The N in RAIN is for NURTURE. You have recognized what you are feeling, you've allowed what you are feeling, and you have investigated it with a curious mind. What is left over, you nurture. You provide yourself with a huge dose of self-compassion.
Help Manage COVID-19 anxiety and stress with this mindfulness and self-compassion tool. A FREE custom-made PDF worksheet to help you manage anxiety, doubt and uncertainty. https://www.cbtschool.com/RAIN
Please read this helpful article that explains how OCD and anxiety disorders can be complicated by coronavirus fears. https://www.washingtonpost.com/health/ocd-and-anxiety-disorder-treatment-can-be-complicated-by-coronavirus-fears/2020/03/13/6b851d60-63ce-11ea-acca-80c22bbee96f_story.html
Transcript
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| 0:00.0 | Let's take a deep breath, guys. This is Your Anxiety Toolkit, episode number 141. |
| 0:15.2 | Welcome to Your Anxiety Toolkit. I'm your host, Kimberly Quinlan. This podcast is fueled by three main goals. |
| 0:22.6 | The first goal is to provide you with some extra tools to help you manage your anxiety. |
| 0:27.6 | Second goal, to inspire you. |
| 0:30.6 | Anxiety doesn't get to decide how you live your life. |
| 0:33.6 | And number three, and I leave the best for for last is to provide you with one big fat |
| 0:40.3 | virtual hug because experiencing anxiety ain't easy if that sounds good to you let's go well |
| 0:52.7 | welcome back I'm so thrilled to be with you again. But it is tough times and I know that and I want to validate all of you and what you're going through and the fears that you may have and the struggles and roadblocks that you're experiencing just getting through |
| 1:12.7 | day-to-day life at this point. We are here in Los Angeles right in the middle of quarantine time. |
| 1:21.4 | Everybody is pretty much quarantine to their house. Well, that's not actually a legal mandate. It is actually |
| 1:28.8 | kind of what's happening. The schools are off. The restaurants have closed. Allowing people to sit, |
| 1:34.4 | you can pick up from there. The nightclubs have closed. The bars have closed. So things are looking |
| 1:39.8 | pretty interesting here. There is so much information, so much information. I'm overwhelmed |
| 1:48.4 | myself just going online and looking at the news because there is so much information. |
| 1:56.3 | So again, let's just take a deep breath, right? Now, what I would like to do in this episode of |
| 2:04.0 | your anxiety toolkit is to step away from the tools that everybody's giving you and hopefully |
| 2:10.4 | give you one that is really easy to use and will help you in the deepest, darkest moments of struggling. |
| 2:19.8 | Now, I'm not going to disagree with any of the advice we've been given. |
| 2:26.1 | You know, I really encourage everyone to reduce the consumption of news. |
| 2:30.9 | I have made many, many attempts to share with my clients and patients and people on |
| 2:36.3 | social media that they should be receiving their news from one reputable source per day |
| 2:42.8 | for a limited period of time that you get to choose. I also am going to strongly encourage you |
... |
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