Steps to Take During the Coronavirus Pandemic

Steps to Take During the Coronavirus Pandemic

Living With Great Uncertainty?

It is especially important to decide what are the steps to take during the Coronavirus pandemic. A new normal has been forced on most of us in the world. A difficult time with many quarantined at home and routines greatly disrupted. If your financial situation is dire because of this new reality or if you or a loved one are not feeling well, the burden is truly enormous. Day to day we are faced with how unpredictable things are, and out of our control.

The truth is that we could never really count on things to go the way we wanted them to go even before this. How often did you make plans in the past only to see them disrupted?

Roshi Joan Halifax, a world-renowned Buddhist teacher says; “Every itinerary is subject to reality”. They say men makes plans and god laughs. I am not sure he or she are laughing right now but we certainly had our plans and our lives greatly disrupted. When you decide what are the steps to take during the coronavirus pandemic you find a sense of some control over the circumstances of your life.

woman with long brown curly hair with mask over mouth, Steps to Take During the Coronavirus Pandemic
woman with long blonde hair and red long cape dress on top of hill, overseeing the valley, Steps to Take During the Coronavirus Pandemic

The Price We Pay When Stressed

We have lived our lives for the most part, with at least the resemblance of predictability and this event, this invisible threat, has taken over our routines completely.

What happens when we are faced with a threat?

You all know the feeling of suddenly being frightened. Perhaps you stepped onto the road and a car came quickly. The heart rate goes up, the breath quickens, the body tenses and the mind goes into high alert as you jump out of the way.

Designed to Protect Us

This response is a beneficial one. It is designed to protect us, and soon after the threat subsides, the body and mind return to balance and we return to normal.

If it is short term and we are back to feeling safe, it is not a problem. The nervous system regulates itself and we return to how things were before. When the threat is ongoing, when things seem chronically out of sorts, a different process starts taking over.

What happens when the threat is ongoing?

When we experience chronic stress and I think we all have been experiencing chronic stress; our body, mind and spirit, our whole system gets affected by it.

On a cognitive level we do not think as clearly as we used to. The part of our brain that oversees processing information and making wise decisions gets somewhat disconnected from the part of the brain that is in charge of survival and that part takes over. And so, our decision-making ability is reduced just when we need it the most.

So what can you do?

You can take control of what is actually under your power to control!

Below you will find the steps to take during the coronavirus pandemic that will help you stay healthy and sane!

Cheerful cartoon style of coronavirus germ holding a sign, Steps to Take During the Coronavirus Pandemic

Wise Vigilence

I know that the instructions keep changing. Also, that not everyone is in the same situation and that our risk depends on many factors.

I urge you to use your common sense and you may find yourself doing more than is enforced or recommended. We can learn from countries like South Korea and Japan where face masks and strong personal accountability are simply part of the culture and they are doing better than most western countries.

Daily routine, modern office supplies, Steps to Take During the Coronavirus Pandemic

Create Structure

Creating a routine is exceptionally beneficial. It may not be your old routine but nevertheless a routine.

  • Getting up at a certain time.
  • Planning for the day.
  • Getting dressed…

I use a small erase board now that I am home to make it more visual for myself and I find it very helpful.

You can put on your schedule a combination of things that you need to do and things that you want to do. It works best to alternate so you are rewarding yourself with a desired activity after you completed a necessary task.

cartoon business woman, Steps to Take During the Coronavirus Pandemic

Get Dressed

Why is that important? Well, we are creatures of habit and getting dressed means to our habitual brain that some action is coming and so it helps motivate us for whatever project you are taking on that day.

woman sitting on a sofa in front of her laptop, on her phone talking with somebody else, Steps to Take During the Coronavirus Pandemic

Maintain Connection

As part of your daily routine make sure you plan for connection. This is crucial for our well-being. We are social animals. We thrive to connect. It actually boosts our immune system and enhances are emotional health.

  • Connecting with family, with friends.
  • Connecting on social media, joining events such as this one.
  • Connecting with people you have not talked to in a long while.
  • Possibly mending relationships that require some forgiveness and reaching out to those you know can benefit from a call and a check-in.
white sign with lettering think before you speak, Steps to Take During the Coronavirus Pandemic

Choose Kindness & Compassion

It is exceptionally important right now. We are all more on the edge than usual. I already explained that our brains get hijacked during stressful times. Well, we are all in this together. If you find yourself irritable and anxious, do not take it out on someone else. Find a way to nourish yourself and feel better.

This is a great time to practice the 5 gatekeepers of speech:

  • Is it true?
  • Is it kind?
  • Is it beneficial?
  • Is it necessary?
  • Is it the right time?

Move Your Body

Movement is essential to our well-being, it influences our mood, our physical health, and our sleep. If you can go outside, please do. Even if it is a short walk around the neighborhood. My dogs are a little sick of me right now and they hide when they hear me walk to get the leash.

If you are confined to your house or apartment for any reason and you can go up and down the stairs. If you are more limited in your abilities just walk around the house. Set alerts on your phone to get up and move every hour or so.

a heart formed by fruit and veggie shaped symbols, Steps to Take During the Coronavirus Pandemic

Feed Yourself Well

Eating processed food and foods high in sugar or any other junk food may be what your mind sends you to do but it is just another example of your compromised cognitive abilities. This is the time to eat clean.

  • Eating good wholesome foods.
  • Lots of vegetables and fruit.
  • Good quality protein of whatever source.
  • Drinking lots and lots of water and limiting caffeine are all essential.
  • Don’t stimulate your system with caffeine when it is already on overdrive.

Nutrition is medicine and you need all the help you can get. Eating well improves your immune system, reduces your stress and improves your sleep and your mood. A clean diet is what you need. If you are a stress eater go for nuts, fruit, dark chocolate. Be kind to your body and your mind.

woman with black hair and teddy bear, laying in her bed and sleeping

Create a Sleep Routine

Keeping a routine, moving your body and eating clean will all enhance your sleep and we all know how important sleep is for our immune function and our overall health.

  • A bath.
  • A dark room.
  • No alcohol or caffeine for at least 3 hours before bedtime.
  • No devices for about an hour…
African American woman in yoga position on floor

Pray, Meditate, and Find Gratitude

Taking care of your spiritual life is as important. If you never prayed before, maybe it is a time to start.

  • Wishing well for yourself and for others is a form of prayer.
  • Adding a gratitude practice, a list of what you are grateful for to start and end your day helps as well.

Meditation calms the mind and re-connects your brain in a manner that allows you to regain your cognitive abilities and return to making good choices for yourself. Even 10 minutes a few times a day make a big difference. Prayer when done with devotion and intention is in a way a form of meditation.

Your spiritual self-care is as important as your physical self-care.

Below you will find a wonderful and quick mindfulenss tool to help you manage your state of mind during this difficult time. This can be viewed as on of the steps to take during the Corona virus pandemic

How To Manage Your State of Mind: The BRIEF Protocol

How To Manage Your State of Mind: The BRIEF Protocol

Ongoing Stress Challenges Our Minds

You may have asked yourself how to manage your state of mind during a challenging time? When we are faced with continuous difficulty or stress, The grief of losing a loved one, or going through a divorce. The effort of being a caregiver, or being unemployed long term. Or possibly being at the grip of a pandemic whether you are very sick or not…

The mind seems to have be hijacked during such times and we no longer think clearly. We need to find ways to manage our emotions and our thoughts especially during times like this. Managing our mindset during periods of uncertainty requires some effort but the rewards are well worth it.

What happens when we are faced with a threat?

You all know the feeling of suddenly being frightened. Perhaps you stepped onto the road and a car came quickly. The heart rate goes up, the breath quickens, the body tenses and the mind goes into high alert as you jump out of the way.

This response is a beneficial one. It is designed to protect us, and soon after the threat subsides, the body and mind return to balance and we return to normal.

What happens when the threat is ongoing?

When we experience chronic stress, as the result of being faced with an ongoing threat, it has a detrimental effect on our body, mind and spirit, in fact our whole system gets affected by it.

a woman with brown curly hair, biting her fingernails out of fear, How To Manage Your State of Mind: The BRIEF Protocol
colorful computer drawing, symbolizing the mind, How To Manage Your State of Mind: The BRIEF Protocol

Thinking on a Cognitive Brain Level

On a cognitive level we do not think as clearly as we used to. The part of our brain that oversees processing information and making wise decisions gets somewhat disconnected from the part of the brain that is in charge of survival and that survival part takes over. We may find that our decision-making ability is reduced just when we need it the most.

The Story We Tell Ourselves

I often talk about the stories that we tell ourselves in our minds. We tend to focus on the negative, on what might go wrong. This tendency is designed to protect us by preparing us to deal with the coming danger. This protection mechanism becomes dysfunctional when all we can see are terrible scenarios that are yet to happen and may never happen.

This is why it is so crucial to learn how to manage our state of mind.

Our perception is stronger than any reality.

 

The B.R.I.E.F. Protocol

The B.R.I.E.F Protocol is a short process that guides you step by step on how to manage your mindset. The acronym is my creation. The steps come from different disciplines that I use in my practice.  You can watch the video below to train yourself, and use the step by step guide as you go through your day.

It works. It is quick and simple. The more you use it, the easier it becomes!!

blue box with white lettering, How To Manage Your State of Mind: The BRIEF Protocol

B: Body Awareness

The body is your best cue to the first sign of dys-ease. It all starts with the body. When you learn to notice the cues from your body you will find out that it is the first-responder. Notice any tension, pressure, constriction.

.

R: Rein Your Attention

Directing the attention to the breath. Deep slow breaths. A count of 4 in and 4 out. If the breath is not comfortable bring the attention to the feet on the ground or where your body connects with the surface on which you are sitting or lying.

I: Imagine Yourself In a Positive State

Take your mind to something that is very soothing for you. A wonderful memory of spending time with someone you care about, a scene from a beautiful vacation or even an imaginary place that you find soothing and calming.

E: Enhance The Positive State

Make it come alive in your mind! The more detail the stronger the effect. Think of the sounds, the smells, the temperature, the details of the scene and notice the positive feelings, and the thoughts that accompany them.

F: Feel and notice the change.

Now check in again with the body and see how much better it feels. Your body and mind are in constant communication. Mind better, body improves. Body more comfortable, mind improve. Maintain the feeling.

Repeat as needed.

How To Manage Your State Of Mind?

Be kind to yourself and others as you practice the tools available to you.

Find what works for you and get better at it.

Remember it is an ongoing process. You do not get cured! But you do get more and more skilled at managing your emotions, your thoughts, and your actions. It takes less and less time to return to balance and you move from being more reactive to actually choosing your responses.

Social Distancing: Coping With Separation

Social Distancing: Coping With Separation

Social Distancing

This new term that has come into our lives, social distancing, it means keeping a safe space from one another, fighting together to keep ourselves and each other healthy.

We are social creatures, we crave contact. In fact human babies that are raised without sufficient human contact and loving care do not develop well both physically and emotionally. Social distancing is not natural to us.

young girl is looking out of the window, enjoying the nature, social distancing

And us as adults? We took for granted a hug, a handshake, an embrace… What a strange reality to wake up to every day. Keeping our distance. Not being able to give or receive hugs and touch. Literally staying away from one another!

How does it feel in the body, in the heart, in the mind to not have the contact that is essential to our well-being? How does social distancing show itself in your life?

It is very difficult. In fact it is a completely new paradigm of how to maintain connection with one another in a manner that supports both ourselves and those around us.

 

a young woman with long red hair in front of her laptop, taking a selfie, social distancing

What Can You Do?

I invite you to become creative in how you stay in touch.

We may complain about technology and how it took over our lives, how kids are constantly on their devices, but now we are faced with a time when technology has incredible benefits.

  • If you think of someone, call them.
  • If they have a smart phone, use the video feature.
  • If you have a service you can offer online, make it happen.

You can even go old school: How about sending real letters? Why not?

Maybe this is the time to connect with people you have not talked to for a while…

Possibly re-kindle friendships that you neglected because of lack of time, and how life happened, because of a silly argument…

Notice Your Internal Conversation Regarding Social Distancing

What is it that you are feeling during this difficult time?

Is there a voice in your head that tells you that people do not care?

Attaching to the Negative

Make sure to remind yourself that in times like this the mind tends to attach to the negative. It means well. It want to protect you from harm and yet this way of thinking is not what you want or need at this time.

Protecting Ourselves

We know it is much more than just the social distancing issue. There is a threat on our health and on our way of life. This is very challenging. Our system: mind, body, spirit goes into a protective mode. Notice that and remind yourself to take good care of you.

 

red fresh rose in vase, social distancing

How do you further support yourself?

For each of us it may look differently….

  • For some dancing is the way to connect to their happy place.
  • Others turn to art.
  • The practice of meditation, a reflection practice, has been for me the guiding light to a good place in my heart.
  • Walking the dogs.
  • A beautiful flower arrangement
  • Sitting outside if possible….
The Best Hypnosis Tools for Training Your Subconscious Mind!

The Best Hypnosis Tools for Training Your Subconscious Mind!

I believe in creating a hypnosis tools kit for my clients. An imaginary box with different methods and practices that allows my clients to do well independently.

I am always available for the people that seek my help and yet I find that the best way for me to help others is to teach them the skills they need to help themselves.

Do you know the old Chinese proverb? “You give a poor man a fish and you feed him for a day. You teach him to fish and you give him an occupation that will feed him for a lifetime”.

What can be more empowering than learning ways to take charge of your own mind as you transform your life?

I find that there are many tools I use and they come from different disciplines. I would like to tell you about the top tools I often teach my hypnotherapy clients.

 

 

little girl is fishing on a lake, Hypnosis Tools for every day success
drawn human brain on black background, Hypnosis Tools for transforming old habits

What Are Hypnosis Tools?

Hypnosis tools are simple and quick ways for accessing the subconscious mind in order to create change and transformation. Taking charge of your own mind is an incredible gift and once you learn how to do it, it can be applied to any challenge you may be facing in your life.

  • Letting go of bad habits,
  • creating healthy patterns in relationships,
  • following and achieving business and life goals

all of these and more become accessible when you take charge of your mind..

Disrupting Patterns Seem Impossible …

People often know exactly what they are doing wrong and yet it may seem to them that disrupting the pattern and creating a new and healthy way of being is impossible. I cannot tell you how often I hear from people “I have no will power” or “I always choose the wrong people…” Well, this happens because it is not our logical mind that runs the show, what runs the show is the subconscious mind.

Learning New Ways for Increased Happiness

The good news is that there is a way to fix this and it is not difficult or complicated. You simply need to learn a few skills and everyone can. In fact I have worked with kids as young as 6 years old, across all ages, to adults aged 95 years old. You are never too old to bring more health and happiness into your life!

 

Learning Hypnosis Tools Is Available Online or In-Person!

I have been working online with hypnosis clients all over the world for years. I find that the treatment is very beneficial, as much as it is when people see me in person. Research shows that cognitive behavior therapy is as good on the phone or over Skype as it is face-to-face for some mental health conditions. We offer hypnosis services in many areas of emotional, physical and spiritual health.

woman in black shirt and long brown hair looking up on the ceiling to a drawn lightbulb, hypnosis tools to transform your mind

The 9 Most Useful Quick Hypnosis Tools

  • Quick Self Hypnosis
  • Riding the breath
  • Bi-lateral stimulation
  • Faster EFT
  • Mindscaping by Mike Mandel
  • The Reversing Fear/Habit Technique
  • Anchoring
  • Thoughts Redirect
  • Mind changing by story telling

Take Charge Of Your Mind And Tranform Your Life By Lerning These Amazing Tools.

Learning and using these hypnosis tools will provide you with the skills you need to successfuly enhance every aspect of your life.

What Can You Do With These Tools?

Every one of the hypnosis tools on the list provides a useful way of creating calmness and increased awareness. This allows the person to create and bring the mind to a positive and beneficial state.

You know that your perception of any situation greatly influences how things turn out. Just imagine how much better life can get when you notice before you react and then have the opportunity to choose your response!

Some of the tools come directly from traditional hypnosis teachings and others are adapted from the fields of

  • neuroscience,
  • mindfulness,
  • Neuro-Linguistic Programing (NLP)
  • other traditions.

We are all similar in many ways and yet we may require the tools that truly resonate with us in order to become the best versions of ourselves. I find that people often end us using more frequently 2-3 of the multiple tools in the hypnosis tools kit. These become there ‘go to’ in situations that in the past were challenging and now are simply situations they know how to manage so much better.

  • Quick self hypnosis allows you in a minute or two to go into a safe space within yourself and assess and choose your response.
  • Riding the breath is an incredible tool that adjusts your physiology, allowing you the transformation of stressful situations and greatly help with anxious feelings as your heart rate normalizes and your breath guides you.
  • Bi lateral stimulation an incredible calming tool that draws it’s roots from how our brain functions.
  • Faster EFT relies on old wisdom originating from Chinese medicine. The method I teach is a combination of traditional and innovative techniques. It shifts the mind into a positive state. You know that when we feel better, you simply do better, on every level.
  • Anchoring teaches you how to anchor yourself in a state of mind that is beneficial for you.
  • Redirecting your thoughts is a mindfulness practice that is incredibly powerful for achieving your desired outcome and goals.
  • Harnessing our imagination in story telling is simply remarkable. You tell yourself stories all the time. Some support you and some do the opposite. Tell the story that supports you!
  • Noticing the story and shifting the story line to be beneficial and productive is priceless.

It is an amazing feeling to be in charge of what happens in your mind!

 

 

Want to Learn More?

 

Schedule your 30-minute introductory call today!

 

Hypnotherapy Sessions Online Using Zoom, Skype or Face-time

Hypnotherapy Sessions Online Using Zoom, Skype or Face-time

Hypnotherapy sessions online work!

We spend so much time online, how about making it worth your while? It is time to take advantage of this amazing ability to connect anywhere in the world and get the assistance you require. With hypnosis sessions online you can reach your goals and make great progress.

What can be easier than getting the help you need from the comfort of your own home?

Instead of traveling far in the pursuit of change and transformation simply set a time and day that works for you with a practitioner that is skilled in providing you with all the tools you need.

This is not a hypnosis recording download!

This is a real session live with a clinical hypnotherapist!

Shirly Gilad of Integrative Hypnotherapy, Boca Raton and online therapy
water drop into water, Hypnotherapy Sessions Online Using Zoom, Skype or Face-time

The Initial Transform Your Mind Package:

  • 3 double hypnotherapy sessions online, each between 90-105 minutes
  • 2 customized hypnosis recordings
  • Coaching and guidance
  • Nutritional and Homeopathic Education if applicable
  • Mindfulness tools for every day challenges
  • Self hypnosis skills

Wondering if Hypnosis Online Sessions Are As Effective?

I have been working online with clients all over the world for years. I find that the treatment is very beneficial, as much as it is when people see me in person.

Research shows that cognitive behavior therapy is as good on the phone or over Skype as it is face-to-face for some mental health conditions. Telemedicine in general is flourishing with services becoming available to people that are home-bound or simply prefer to save the travel and waiting time. Hypnosis sessions online are simply a way to access services that is efficient and effective. All you need is an internet connection or a cellphone and you are all set.

Check out our hypnosis services and remember you are not limited to that list.

It is the way of the future and now available to you!

It is as if you have me right there with you…

 

Shirly Gilad of Integrative Hypnotherapy with a patient, Hypnotherapy Sessions Online Using Zoom, Skype or Face-time

Want to Learn More?

 

Schedule your 30-minute introductory call today!