Mindful S.T.O.P.

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INTRODUCTION

If you find yourself ruminating or spending too much time reading news about the COVID-19 pandemic recently, and can’t help but feel stressed out, to the point where you feel cannot live a normal life like before, we recommend trying the "Mindful-S.T.O.P" method.

This is a widely recognized simple and brief mindfulness practice, which may help you quickly alleviate stress and its negative emotional effects. It assists in taking back control of mood, and guides focus on what you are doing at the present moment.

Exercising Mindful-S.T.O.P. regularly may effectively enhance your ability to handle pressure and emotional problems, thus enabling you to focus on what you should do in confusing and disturbing surroundings. Beginners are recommended to do the following exercise three times a day or do it whenever time allows it.

Below is a mindfulness practice audio, that was used during the novel coronavirus epidemic in  module hospitals in Wuhan, China, which has effectively reduced the pressure felt by patients as well as medical staff. It is officially recommended by the National Health Commission of China (NHCC).

Dr. Lani Liu, the secondary developer of this audio product, participated as a principal expert in the development and evaluation of the mindfulness audio used in Wuhan during the novel coronavirus epidemic.

THE COURSE

The novel coronavirus (COVID-19) has caused many unexpected changes in everyday life. Faced with this unknown infectious disease, much of the demographic have been situated to stay at home, cancelling travel plans, scheduled activities, and temporarily being separated from each other.

Compounding this, many are constantly concerned about self-health or the health of someone they care about. These uncertainties can cause us to have emotional turmoil which increases the build-up of stress.

Our mental health must be protected during this vulnerable time, and a study from the established medical journal, The Lancet, proves just how critical it is.

The following is a "Psychological Self-Help Method in the Epidemic" prepared by Alberta Mind Biotech based on a retrospective study of The Lancet and other related studies to help people in need to manage stress in these strange circumstances. This method will also help you manage other kinds of stress in the workplace and/or everyday life in the future.

1.  Take a deep breath

• Inhale deeply through the nose. Feel the belly expand outward as you fill it with air.
• Exhale slowly through the mouth, emptying from the lungs all the way to the "base" of the belly
• Breathing consciously, the diaphragm muscles greatly expand and contract, which drives the movement of the entire abdominal cavity, which will evoke our sense of the body and awareness of reality. Inhale more oxygen, release stress, soothe your emotions and make the mind clear.

2.  Limit news intake of Covid-19 to reputable sources in smaller doses

• Humans naturally want more information in times of uncertainty, but the misinformation and constant sensational headlines are very damaging to our sense of inner peace. 
• Staying informed is helpful, but limit checking and receiving news to 3 messages a day

3.  Make a call for connection

• Make a call to a trusted relative, friend or community resource worker. 
• Call or facetime someone you care about and see how you can help. 
• Mutual help from person to person can relieve stress and help one maintain a sense of security and control.

4.  Do little things every day to make yourself happy

• Find something to bring you joy each day
• Think about something you are grateful for each day
• Find joy in the simple and small things offered in life

5.  Keep in touch with your body

• Start your day with simple stretches
• Immerse yourself in all body parts
• Focus on physical sensation for grounding. This helps to release stress that builds into anxiety

6.  Mindful S.T.O.P. exercises three times a day

• Mindfulness can effectively help people relieve stress
• You can follow the audio guide below for Mindful S.T.O.P. exercises.

7.  Maintain the original rhythm of healthy life

• Create a new schedule for yourself that you will stick to daily and weekly
• Consume a balanced diet
• Ensure you are moving and exercising your body in some way daily