How to Take Control of Your Emotions During COVID – the Link Between Resilience and Meditation
The pandemic has had a negative impact on
A recent Webster University study unsurprisingly showed that “Even the people who reported high subjective happiness and little stress and low moods were struggling during the lockdown.”
However, this study showed (yet again) that some people were weathering the pandemic better than others; and these people are practicing positive psychology interventions. Although participants who completed the positive psychology interventions did not report an increase in happiness levels, they were more likely to avoid the depression, anxiety and low moods that others felt due to the pandemic.
If you’re experiencing mild depression or low moods, and want to boost
NOTE: Studies show that positive psychology interventions can help you stay in a better mood and feel happier overall. However, positive psychology interventions will not replace professional support for people who have clinical issues.
What are Mindfulness and Meditation?
Let’s start at the beginning. There is a link between resilience and meditation and mindfulness, but what do they all mean?
Mindfulness is about slowing down, being present and having greater awareness and intention in the moment. Mindfulness is often confused with the practice of meditation – which is a deeper version of mindfulness. Meditation is more than a moment or state of mind, it’s an action that takes time and is more formal, often requiring sitting down for a length of time.
Both mindfulness and meditation are proven to reduce stress, and both focus on calming your mind down. They both teach us not to eliminate
Both these practices have become far more mainstream in the last couple of decades. According to Bill Gates, “For years, I was a sceptic about meditation. Now I do it as often as I can—three times a week if time allows. At a time when we all could use a few minutes to de-stress and re-focus each day, this [Headspace app] is a great place to start.”
Yet, even today there remain a lot of sceptics (myself included!). So, here is the science…
Build Resilience With Meditation and Mindfulness
The research all supports the premise that you can build your resilience with mediations and mindfulness.
There is a large body of research from Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) programs at the University of Massachusetts. It shows that people who practice mindfulness increase the size and function of their pre-frontal cortex, the area of the brain where we do decision making and long-term planning. Quite simply, this means mindfulness is great for your brain. Increases in the density of grey matter lead to better
Research has found that it only takes eight weeks of mindfulness meditation to boost your immune system. Additional physical health benefits include improved sleep quality, and mindful eating has been shown to help fight obesity. It is great at improving positive emotions, while reducing negative emotions and helping to fight stress, depression, anxiety and burnout.
If you’re still not convinced, then consider that the research is so overwhelmingly definitive that over the past decade, mindfulness has permeated the domain of the sceptic: the corporate office. Many ‘suits’ now use mindfulness to help deal with the day to day demands of today’s hectic office environment and prevent burnout.
Mindfulness is also now being taught in schools around the world to help kids improve their mental strength, resilience, emotional control and concentration. In 2019, England announced one of the largest trials in the world. They have up to 370 schools teaching techniques to promote good mental health, such as mindfulness exercises, relaxation techniques and breathing exercises. Recently studies have shown that learning to teach mindfulness to kids helps teachers reduce their own stress, which also benefits the kids.
Practicing Mindfulness and Meditation
There are countless ways to bring mindfulness or meditation into your life and build resilience. As with all things, it’s about finding the right fit for you. Here are some ways to practice mindfulness or meditation.
Being mindful is about stopping and being in the moment. You can do it in many ways, such as:
- Mindful Eating: This has gained popularity with weight loss experts in recent years. It amounts to
ensuring that you focus on and savour every mouthful of food. Put away all distractions during meals — no phone or TV — and take small bites of food, one at a time. Focus on the taste and texture of the food, and savour it. - Enjoy Nature: Go for a walk through your neighbourhood. Truly take the time to appreciate even the smallest blade of grass. Look all around you and explore your surroundings with fresh eyes. Sit on a bench and focus on the sights, sounds and smells around you.
- Being Grateful: Every evening before bed, grab a notebook and write down three things you’re grateful for from the day. Spend time thinking about why you’re grateful and how it makes you feel.
As mentioned earlier, mediation is a bit more structured, but there are many types of meditation you can try, such as:
- Breathing: This is the most well-known and focuses on taking deep breaths in and out.
- Body Scanning: This is where you focus on each body part starting at the top and working your way down.
- Loving-Kindness: This is where you focus on cultivating feelings of goodwill, kindness and compassion.
The Greater Good Science Center has a range of tips and resources to help you understand all the various practices and research and can help you find the right fit with the right benefits you’re after. Or you can take a look at the below apps or books to get you started on your mediation journey.
Top Meditation Apps for Beginners
If you’ve still got questions and aren’t sure where to start, then an app might be the best start for you.
Headspace: Headspace is a guided meditation and mindfulness app for stress, anxiety, sleep, focus, fitness, and more. The app provides hundreds of guided meditations, on several different topics, with new topics every day. The app also features sleep sounds; tutorial animations; a meditation progress tracker; and exercises that are designed for children.
Calm: This leading app for meditation and sleep promises better sleep, lower stress, and less anxiety. The app provides guided sessions on topics ranging from calming anxiety to gratitude to mindfulness at work—as well as sleep sounds, nature sounds, and breathing exercises.
10% Happier: The Ten Percent Happier app helps you discover guided meditations and practical teachings you can carry anywhere. Designed specifically for sceptics, this app has expert teachers walk you through the basics, one breath at a time
Great Books on Meditation
The Headspace Guide to Meditation and Mindfulness, by Andy Puddicombe. Andy’s book and the app he created, Headspace, are what made Bill Gates a convert. Andy is a former Buddhist monk and his book offers lots of helpful metaphors to explain potentially tricky concepts in meditation.
10% Happier, by Dan Harris. After a panic attack on live TV, ABC news anchor Dan Harris had to make some changes. Harris recounts his journey from sceptic to meditator in his #1 New York Times bestselling book.
Remember that a positive psychology intervention is only going to work if it’s the right fit for you, so why not find something that works for you and give it a go!
Related reading: The Secret to Surviving Isolation
Don’t forget to subscribe for our monthly newsletter for more tips, freebies and subscriber-only content!
Thanks for giving your ideas. Something is that college students have a solution between government student loan along with a private student loan where it is easier to opt for student loan debt consolidation reduction than over the federal student loan.
Thanks for your write-up. Another issue is that to be a photographer consists of not only problem in taking award-winning photographs but also hardships in getting the best camera suited to your needs and most especially issues in maintaining the caliber of your camera. This really is very correct and obvious for those professional photographers that are directly into capturing this nature’s exciting scenes — the mountains, the particular forests, the actual wild or maybe the seas. Visiting these daring places definitely requires a photographic camera that can live up to the wild’s harsh setting.
Simply want to say your article is as amazing. The clearness in your post is simply great and i can assume you are an expert on this subject. Fine with your permission allow me to grab your RSS feed to keep updated with forthcoming post. Thanks a million and please keep up the enjoyable work.
Thanks for the good writeup. It in truth was a leisure account it. Glance complex to far introduced agreeable from you! However, how could we keep in touch?
magnificent issues altogether, you just received a new reader. What could you suggest about your publish that you made a few days ago? Any sure?
Hello marieskelton.com owner, Your posts are always well-cited and reliable.
Hello marieskelton.com webmaster, Your posts are always well-supported and evidence-based.
fantastic points altogether, you simply received a emblem new reader. What would you recommend in regards to your post that you just made a few days ago? Any sure?
This really answered my downside, thanks!
magnificent points altogether, you just gained a brand new reader. What would you recommend about your post that you made a few days ago? Any positive?
I?m now not positive the place you are getting your information, however great topic. I must spend some time learning much more or working out more. Thank you for great information I used to be on the lookout for this information for my mission.
Howdy! This blog post couldn’t be written any better! Looking through this post reminds me of my previous roommate! He constantly kept preaching about this. I most certainly will send this post to him. Fairly certain he will have a great read. I appreciate you for sharing!
After I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I get four emails with the exact same comment. Perhaps there is a means you can remove me from that service? Appreciate it.
Oh my goodness! Awesome article dude! Thank you, However I am encountering troubles with your RSS. I don’t know the reason why I can’t join it. Is there anybody having similar RSS problems? Anyone that knows the answer will you kindly respond? Thanx.
Thank you for the good writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how can we communicate?
Can I just say what a comfort to find somebody that really knows what they are talking about over the internet. You certainly know how to bring a problem to light and make it important. More people really need to read this and understand this side of your story. I was surprised you are not more popular given that you surely possess the gift.
I liked as much as you will obtain carried out proper here. The comic strip is attractive, your authored subject matter stylish. nonetheless, you command get got an shakiness over that you wish be turning in the following. in poor health unquestionably come more in the past once more as exactly the same just about a lot steadily within case you defend this hike.
Dear marieskelton.com administrator, Thanks for the well-written and informative post!
Very good post! We are linking to this particularly great article on our website. Keep up the great writing.
Hello marieskelton.com administrator, Excellent work!
Hello marieskelton.com admin, Your posts are always well-structured and logical.
Thanks for your posting. I would like to opinion that the very first thing you will need to accomplish is to see if you really need repairing credit. To do that you have got to get your hands on a copy of your credit score. That should never be difficult, since government necessitates that you are allowed to receive one no cost copy of your credit report every year. You just have to consult the right people. You can either look at website owned by the Federal Trade Commission or perhaps contact one of the main credit agencies specifically.
There is certainly a lot to learn about this subject. I like all of the points you made.
I used to be able to find good info from your blog articles.
Thanks for your article. One other thing is that if you are selling your property on your own, one of the concerns you need to be conscious of upfront is how to deal with house inspection reports. As a FSBO seller, the key towards successfully shifting your property in addition to saving money in real estate agent income is understanding. The more you are aware of, the smoother your sales effort will probably be. One area exactly where this is particularly vital is reports.
An fascinating discussion is value comment. I think that you should write extra on this topic, it might not be a taboo topic however generally persons are not enough to talk on such topics. To the next. Cheers
Hi there! This blog post couldn’t be written any better! Going through this article reminds me of my previous roommate! He constantly kept preaching about this. I’ll forward this post to him. Fairly certain he’s going to have a very good read. Thanks for sharing!
whoah this blog is great i love reading your posts. Keep up the great work! You know, lots of people are searching around for this information, you can help them greatly.
Hi marieskelton.com owner, Thanks for the well-researched post!
Hi marieskelton.com webmaster, Your posts are always well-timed and relevant.
I’m impressed, I must say. Seldom do I come across a blog that’s both equally educative and amusing, and let me tell you, you have hit the nail on the head. The issue is something that not enough folks are speaking intelligently about. Now i’m very happy I came across this in my hunt for something relating to this.
Your style is really unique compared to other people I’ve read stuff from. I appreciate you for posting when you have the opportunity, Guess I’ll just bookmark this blog.
http://musicmarket.me/product/eich-410l-8?page&product=eich-410l-8&post_type=product&name=eich-410l-8&add_to_wishlist=156113
It’s difficult to find educated people for this subject, however, you seem like you know what you’re talking about! Thanks
I?ve read a few good stuff here. Certainly value bookmarking for revisiting. I surprise how so much effort you place to create one of these great informative website.
A person essentially help to make seriously articles I would state. This is the very first time I frequented your website page and thus far? I amazed with the research you made to make this particular publish amazing. Magnificent job!
I am glad to be one of the visitants on this great internet site (:, thanks for putting up.
It?s actually a nice and helpful piece of information. I?m glad that you shared this useful information with us. Please stay us informed like this. Thanks for sharing.
Having read this I thought it was really informative. I appreciate you spending some time and energy to put this short article together. I once again find myself personally spending a significant amount of time both reading and leaving comments. But so what, it was still worth it!
Just wish to say your article is as astounding. The clarity in your post is simply cool and i could assume you are an expert on this subject. Well with your permission let me to grab your feed to keep updated with forthcoming post. Thanks a million and please keep up the enjoyable work.
Your style is so unique compared to other people I’ve read stuff from. Many thanks for posting when you have the opportunity, Guess I will just bookmark this web site.
I must thank you for the efforts you’ve put in penning this website. I am hoping to view the same high-grade content from you in the future as well. In fact, your creative writing abilities has motivated me to get my very own blog now 😉
Pretty! This was an incredibly wonderful post. Many thanks for supplying these details.
You actually make it seem so easy along with your presentation but I in finding this topic to be really something that I believe I would by no means understand. It sort of feels too complicated and extremely vast for me. I am looking ahead in your subsequent put up, I will try to get the cling of it!
Hi there, There’s no doubt that your blog could possibly be having web browser compatibility problems. Whenever I take a look at your site in Safari, it looks fine however when opening in Internet Explorer, it has some overlapping issues. I simply wanted to give you a quick heads up! Besides that, great blog!
Wow, superb weblog structure! How lengthy have you been running a blog for? you make blogging look easy. The whole look of your web site is wonderful, as well as the content!
I like the helpful information you provide in your articles. I?ll bookmark your blog and check again here frequently. I am quite certain I?ll learn a lot of new stuff right here! Good luck for the next!
Your style is unique in comparison to other folks I have read stuff from. I appreciate you for posting when you have the opportunity, Guess I will just bookmark this page.
I used to be able to find good info from your articles.
Fraternal insurance is provided on a cooperative basis by fraternal profit societies or other
social organizations.
Great info. Lucky me I ran across your blog by chance (stumbleupon). I have book marked it for later.
I think this is one of the most vital info for me. And i’m glad reading your article. But want to remark on few general things, The site style is wonderful, the articles is really excellent : D. Good job, cheers
I used to be able to find good information from your content.
I haven?t checked in here for a while since I thought it was getting boring, but the last few posts are good quality so I guess I?ll add you back to my everyday bloglist. You deserve it my friend 🙂
Thanks for your posting. I also feel that laptop computers have grown to be more and more popular nowadays, and now tend to be the only kind of computer utilised in a household. This is due to the fact that at the same time that they are becoming more and more cost-effective, their computing power is growing to the point where these are as strong as desktop coming from just a few years ago.
Thanks for your post made here. One thing I’d like to say is most professional fields consider the Bachelor Degree like thejust like the entry level requirement for an online college degree. Though Associate Certification are a great way to start, completing ones Bachelors presents you with many good opportunities to various jobs, there are numerous internet Bachelor Diploma Programs available by institutions like The University of Phoenix, Intercontinental University Online and Kaplan. Another issue is that many brick and mortar institutions offer Online variations of their certifications but commonly for a drastically higher price than the institutions that specialize in online course programs.
I really appreciate this post. I?ve been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thx again
Hi marieskelton.com admin, You always provide great examples and real-world applications.
Thanks for the ideas you have shared here. One more thing I would like to state is that laptop memory specifications generally increase along with other advances in the technology. For instance, when new generations of processor chips are brought to the market, there’s usually a matching increase in the size calls for of all laptop or computer memory and hard drive room. This is because the software program operated by these cpus will inevitably boost in power to take advantage of the new engineering.
Terrific work! This is the type of information that should be shared around the internet. Shame on the search engines for not positioning this post higher! Come on over and visit my site . Thanks =)
Thanks for the ideas you have discussed here. One more thing I would like to talk about is that pc memory demands generally rise along with other breakthroughs in the technologies. For instance, if new generations of processor chips are brought to the market, there is certainly usually an equivalent increase in the size and style calls for of both the computer memory and hard drive space. This is because the application operated by way of these processor chips will inevitably increase in power to make new technological innovation.
I do not even know how I finished up here, however I believed this post was good. I do not realize who you are but certainly you’re going to a well-known blogger if you aren’t already 😉 Cheers!
Thanks for your intriguing article. Other thing is that mesothelioma is generally due to the inhalation of material from mesothelioma, which is a extremely dangerous material. Its commonly noticed among individuals in the structure industry that have long contact with asbestos. It’s also caused by living in asbestos insulated buildings for an extended time of time, Family genes plays a crucial role, and some individuals are more vulnerable on the risk compared to others.
Hello there, just became alert to your blog through Google, and found that it is truly informative. I?m going to watch out for brussels. I?ll appreciate if you continue this in future. Lots of people will be benefited from your writing. Cheers!
Great blog here! Also your site loads up fast! What web host are you using? Can I get your affiliate link to your host? I wish my website loaded up as quickly as yours lol
The heart of your writing whilst sounding agreeable at first, did not work perfectly with me after some time. Someplace within the paragraphs you managed to make me a believer unfortunately only for a while. I however have a problem with your jumps in assumptions and one would do nicely to fill in those breaks. If you can accomplish that, I could undoubtedly end up being impressed.
Aw, this was a very good post. Finding the time and actual effort to create a superb article… but what can I say… I procrastinate a lot and never seem to get nearly anything done.
Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you could do with some pics to drive the message home a bit, but instead of that, this is magnificent blog. A great read. I’ll certainly be back.
This is a great tip especially to those fresh to the blogosphere. Short but very accurate information… Appreciate your sharing this one. A must read article.
Thanks for some other excellent post. The place else may just anybody get that kind of info in such an ideal manner of writing? I have a presentation next week, and I am at the search for such info.
I could not refrain from commenting. Perfectly written!
Very good info. Lucky me I discovered your site by chance (stumbleupon). I have saved it for later.
Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but instead of that, this is wonderful blog. A great read. I will certainly be back.
That is really attention-grabbing, You are an excessively skilled blogger. I have joined your feed and look forward to seeking extra of your magnificent post. Additionally, I have shared your site in my social networks!
An added important component is that if you are a senior citizen, travel insurance intended for pensioners is something you should really consider. The old you are, the harder at risk you’re for making something negative happen to you while in most foreign countries. If you are definitely not covered by quite a few comprehensive insurance, you could have several serious troubles. Thanks for giving your suggestions on this web site.
We’re a group of volunteers and opening a new scheme in our community. Your web site provided us with valuable info to work on. You have done a formidable job and our entire community will be thankful to you.
Hello There. I found your blog using msn. This is an extremely well written article. I will be sure to bookmark it and come back to read more of your useful information. Thanks for the post. I?ll definitely return.
There’s noticeably a bundle to know about this. I assume you made certain good factors in features also.
Thanks a bunch for sharing this with all of us you really know what you are talking about! Bookmarked. Kindly also visit my site =). We could have a link exchange agreement between us!
One other issue is when you are in a circumstances where you do not have a co-signer then you may really need to try to wear out all of your educational funding options. You can find many funds and other grants that will give you finances to help you with education expenses. Thanks for the post.
Thanks for the guidelines you have provided here. Something else I would like to talk about is that laptop memory specifications generally go up along with other breakthroughs in the know-how. For instance, whenever new generations of processor chips are brought to the market, there’s usually a corresponding increase in the type preferences of both the computer system memory plus hard drive room. This is because the software operated simply by these processor chips will inevitably increase in power to leverage the new technological innovation.
You made some respectable factors there. I seemed on the internet for the issue and found most people will go along with with your website.
Great beat ! I would like to apprentice whilst you amend your website, how could i subscribe for a blog site? The account aided me a appropriate deal. I had been a little bit acquainted of this your broadcast provided brilliant transparent idea
After research a few of the blog posts in your web site now, and I truly like your means of blogging. I bookmarked it to my bookmark website listing and will probably be checking back soon. Pls check out my site as well and let me know what you think.
hi!,I like your writing so much! percentage we be in contact extra approximately your article on AOL? I need a specialist on this space to unravel my problem. May be that’s you! Having a look forward to peer you.
Great weblog here! Also your site quite a bit up fast! What host are you the use of? Can I get your associate hyperlink for your host? I desire my website loaded up as fast as yours lol
This is really interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your fantastic post. Also, I’ve shared your website in my social networks!
I have learned new things through your blog post. Also a thing to I have discovered is that typically, FSBO sellers can reject a person. Remember, they’d prefer never to use your companies. But if you actually maintain a comfortable, professional partnership, offering aid and being in contact for around four to five weeks, you will usually have the capacity to win an interview. From there, a listing follows. Many thanks
I think other site proprietors should take this web site as an model, very clean and wonderful user genial style and design, as well as the content. You are an expert in this topic!
I have seen plenty of useful factors on your web page about pcs. However, I have got the thoughts and opinions that laptop computers are still not nearly powerful sufficiently to be a option if you normally do things that require a great deal of power, for instance video croping and editing. But for internet surfing, microsoft word processing, and most other popular computer work they are okay, provided you cannot mind your little friend screen size. Thank you for sharing your thinking.
Нeya i’m for the first timе here. I found this board and I in finding It really һelpful & it helped mｅ
out much. I am hoping to pｒesent one thing again and aіd others such as you helped me.
Great blog here! Also your website loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my web site loaded up as quickly as yours lol
What i do not understood is actually how you are not really much more well-liked than you might be now. You’re very intelligent. You realize therefore considerably relating to this subject, produced me personally consider it from numerous varied angles. Its like women and men aren’t fascinated unless it is one thing to do with Lady gaga! Your own stuffs excellent. Always maintain it up!
Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!
It is the best time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I desire to suggest you some interesting things or advice. Perhaps you can write next articles referring to this article. I want to read even more things about it!
388586 676282Hello! I could have sworn Ive been to this web site before but soon after browsing through some with the post I realized it is new to me. Nonetheless, Im certainly pleased I located it and Ill be book-marking and checking back regularly! 99511
I have seen a lot of useful factors on your web site about pc’s. However, I’ve got the impression that netbooks are still more or less not powerful adequately to be a sensible choice if you typically do projects that require plenty of power, such as video touch-ups. But for net surfing, microsoft word processing, and most other prevalent computer work they are perfectly, provided you can’t mind small screen size. Many thanks sharing your opinions.
Definitely believe that which you said. Your favorite justification seemed to be on the web the easiest thing to be aware of. I say to you, I definitely get irked while people consider worries that they just don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks
Nice list, those are some great apps to have.
I would really like it if you could have a look at one of my apps which helps in waking up faster, sleeping better, and generally relaxing throughout the day. It’s called Unwind (unwind.to) and I think it’ll fit the list well.
have tried breathing and relaxation of my body and I find that they can help to relax me. the virus has changed our daily lives and we do need to accept what is and obey the new rules of social distancing and meditation is helpful to achioeve these goals
I must admit, I thought mindfulness and meditation were the same thing. Don’t think I’m ready for meditation, but mindfulness seems like a great idea at this time in our lives. Thanks for the article 🙂