Coping with Anxiety During a Crisis: An Easy 3-Step Exercise

Anxiety can creep up on us, especially in ongoing crisis situations.

We believe we have everything under control. We believe we’re holding our emotions in check and “getting on with it,” as the Queen would say. We believe we’ve quashed worrisome thoughts. We’ve quit looking at the news and regained focus on our tasks and goals.

Then, BOOM! Our heart is pounding. Our palms are sweating. Our thoughts are racing. Angst strikes out of nowhere to deliver a crippling blow just when we got ourselves pulled together, rid ourselves of the tightness in our chest, and let down our guard.

A coaching colleague of mine recommends an exercise she calls “settling the mud” just for moments as this. It’s an easy exercise that takes only a minute, but it brings us out of the mire back into the bright light of optimism and productivity.

Step 1: Place your hand on your chest while closing your eyes.

Step 2: Feel yourself take three deep breaths. Each breath should be fully inhaled and completely, but slowly, exhaled before taking the next breath. Pay attention to the sensation of the rise and fall of your chest..

Step 3: Open your eyes and be like the Queen with a “get on with it” attitude and a fresh outlook.

This exercise will not make the crisis go away, but it oxygenates the brain, calms the body and mind, and provides a time out to regain perspective. It settles the mud that clouds our thinking and causes distress.

And here’s the beautiful thing: Because we are working remotely due to COVID-19, or at the very least working under conditions of social distancing, we don’t even have to feel conspicuous when we pause our day to repeat this exercise. So repeat when necessary. It’s quick. It’s easy. And it’s highly effective at settling the mud.