How To Use Positive Affirmations To Soothe Your COVID-19 Anxiety

COVID-19. Coronavirus. Pandemic. Social Distancing. Quarantine.

If I had to take a wild guess, I bet you are probably getting pretty tired of hearing these words and pretty tired of talking about COVID-19. The coronavirus itself is not only unfortunately spreading between humans, it is also spreading into our conversations, our workplaces, our phones, our social media feeds, our inboxes, our TVs, our homes, and most definitely into our thoughts. During this unprecedented time, you, like many of us, might find yourself navigating higher levels of anxiety than you have before.

One of the things we DO have control over is being more mindful of the types of messages and words we are repeating to ourselves. Our thoughts have a lot of power over us and directly impact how we feel. It may seem like our thoughts are largely out of our control, but we actually have more power than we think! During times of transition, uncertainty, stress, or change (which, let’s be honest, we have a lot of right now), positive affirmations can offer us powerful support and help us feel more at ease.

What Is An Affirmation?

An affirmation is really anything we say or think.

By using positive affirmations, we create positive statements to repeat to ourselves in order to help shift our mindset.

Positive affirmations are known to help us shift negative thinking patterns and can help us overcome behaviors we would like to change. They are also proven to lower our stress levels, decrease our anxiety, improve our focus and concentration, improve our confidence, and help us feel more in control of our well-being.

Practicing Positive Affirmations

Begin by thinking about a positive message that you might need to hear. It can be helpful to think of a negative thought you often have about yourself or about a situation. Now, try to imagine the opposite of that thought and put it into a sentence.

You can write them in a journal, write them on your bathroom mirror, write them on a post-it note, write them on your hand, make them the background on your phone, say them out loud to yourself, say them out loud to your pet, send them to your friend—the options are endless. Whatever it is you do, make it work for you and make sure you receive the messages multiple times a day to reap the benefits. Now, repeat this affirmation after me: “I can do this.”

Affirmation Examples

I believe in my ability to get through tough times.

I will not stress over things I cannot control.

The feelings in my body are normal and I fully accept them.

I have everything I need within me.

I am a loving human being.

It’s okay that yesterday felt like a hard day.

I am worthy of good things.

I have an inner sense of calm.

My life is full of love.

I can cultivate the life experiences I want.

I will be present and calm today.

All of my feelings are okay.

I get angry sometimes, but I am full of love.

I can take things one day, or one hour, at a time.

When I go with the flow, my life is easy and filled with joy.

I appreciate my life and find things to be grateful for.

I have been through hard things before and have survived them.

This will not break me.

I let go of what I can’t change and do my best with what I can.

I am going to focus on things I love to get me through this.

This is hard, and I can do hard things.

I am allowed to express pain.

I have the ability to overcome anxiety.

REMEMBER– You also have OPTIONS available to you for help and support through this difficult time.

  • EAP: our Employee Assistance Program is offering sessions by video or phone. To make an appointment, contact EAP by calling Wayne Corp. at (502) 451-8262  or (800) 441-1327 between 8 a.m. and 5 p.m. You can earn 30 points per visit (up to 90 points) toward step 4 when you make an appointment through EAP. Points are awarded when you voluntarily submit a tracker form to N Good Health by faxing it to (502) 666-7667 or emailing it to [email protected]. 
  • Employee Emotional Support Team: This is separate from EAP & it was created in partnership with Norton Behavioral Medicine, Norton Women’s Behavioral Services, Norton Sports Health Mental and Performance Services, General Pediatrics Behavioral Health, Heart Failure Behavioral Health, and Norton Cancer Institute Behavioral Oncology. Employees can call  (502) 446-5610 weekdays from 8 a.m. to 5 p.m. to speak to an emotional support team member, who can help staff process emotions and offer coping tools during this crisis. All calls are completely confidential. 

The Employee Assistance Program (EAP) and N Good Health abide by all HIPAA standards and do not share any health information. No personal or appointment information will be shared between the EAP and N Good Health. To receive N Good Health points for using the EAP, submit a tracking form to N Good Health.

Source for affirmations content: https://thoughtcatalog.com/kristen-suleman/2020/04/how-to-use-positive-affirmations-to-soothe-your-covid-19-anxiety/

Carry-out the healthy way!

Choosing carry-out over dining in can already set you up for health success. Dining environments are created to increase your intake. The lighting, the colors, the menus, the starters, the drinks – all designed with one goal in mind – to increase your intake as much as possible. Decreasing these environmental cues can be a huge part of improving the health of your meal. So, we’re already winning! But, what else can we do?

  • Decide what you’re ordering in advance. We make our poorest food choices when we are already hungry. If you’re choosing carry-out for dinner, decide in the morning after breakfast what you plan on getting. This way you are in full control.
  • Skip the starters. Does it come with rolls? Ask for the order without. It’s not easy, but it saves calories.
  • Purchase your main dish from a restaurant, but make your own sides at home. This can help save money and calories. Thinking fast-food? Purchase your sandwiches, but then pair with fruit, celery sticks, cottage cheese, etc. from home.
  • Choose something you wouldn’t make at home! Don’t know how to cook fish? Carry-out is a great opportunity for you to add variety to your diet.
  • Dishes labeled deep­fried, pan­fried, basted, batter­dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order steamed, grilled, or broiled dishes instead.
  • Veggies, veggies, veggies. Think about how to include as many veggies as possible. Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce and veggies. Choose veggies as side items or add a side salad.
  • Speaking of sides, try and decrease French fries, onion rings, noodles, macaroni and cheese, and so forth. Healthier sides include side salads, fresh fruit, soups or chili or baked potatoes.
  • With pizza, order thin crust instead of regular crust, deep dish, or pan. Also, choose veggie toppings vs high-saturated fat meat toppings.
  • Drink water with your meal. Soda is a huge source of hidden calories. One 32­oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or having unsweetened iced tea.
  • Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Now, when it comes to keeping yourself safe, here are some tips to safely ordering carry-out:

  • When picking up carry-out, practice social distancing making sure to stay 6ft away from others. The restaurant worker may have to set food down on a countertop or the curb in order for you to pick-up safely.
  • When arriving home with your food, remove all food from the restaurant’s disposable containers and throw containers out. If bags touch your countertops, be sure to disinfect countertops where bags were sitting. Wash hands thoroughly before handling food from there.
  • Do not use utensils from restaurants. In order to decrease waste, request they not be included in your bag.
  • Do not handle condiments from restaurants unless you’ve disinfected them.
  • Wash your hands again before sitting down to eat.

If you’re making healthy choices right now, we want to see it! Post on social media & make sure you use the hashtags #HealthyAtHome & #NThisTogether so we can share healthy ideas with one another. 🙂

Happy Dining!

Erin Wiedmar, Clinical Nutritionist

Working from home? Free ergonomics webinar on Thursday!

If you’re spending more time working at home right now, we want to make sure you have the right setup for spinal health and to limit aches and pains.

Now is the time to ensure your temporary at-home office is ergonomically correct. The term ergonomics applies to the relationship between workers and their environment, and involves arranging things in the environment so workers can use them safely and efficiently. Proper ergonomics in the workplace is the first step in reducing the likelihood of injuries.

Briotix, Norton Healthcare’s partner in workplace performance services, shares tips below that will keep you sitting up straight and getting through your self-isolation pain-free.

In addition, Briotix is offering a free 30-45 minute educational webinar to help you avoid potential injuries to your back, neck and wrists. The webinars will be Thursday, April 9 at 2 p.m. The webinar could fill up, so please register early. Click here to register.

This program is not mandatory in any way. However, the goal of this program is to help you achieve better health.

Don’t get stressed working from home

​Getting stress working from home? It can be a big adjustment for a lot of us now having to work from home. With new adjustments and routines can bring stress along with it. Stress in the short term or long term can have its own negative effects on the body. It’s important not to let stress take over our lives.

There are different strategies to help you stay healthy and bring life into balance.

Develop a schedule

Setting a schedule can help with the new daily routines. Set your alarm to get up every day, just like you would if you had to commute to work. Maybe now you can get an extra 30 minutes of sleep because you don’t have to spend 30 minutes to work. Or you decide to work out for 30 minutes in the morning now? Having a plan can make it easier to stick to it.

Designate workspace at home

Find a well-lit place at home, whether in an office or even a small corner of the living room. Wherever it is make sure it’s a place you can concentration and be productive.

Stay away fromwatching the television or listening radio news on while working.

Stay physically active

Make sure to set aside for some physical activity each day. With the weather warming up, there should be a lot of days where you can get outside. Go for a walk, if you visit a park make sure you practice social distancing. Don’t have weights or equipment? You can do a lot of exercises just using your own body weight. Keep checking out the Health and Wellness tab for more tips to getting fit.

Eat healthy

When you are making your grocery list, make sure you are purchasing nutritious foods like fruits, vegetables and lean proteins. With limited food available right not at the grocery, try to stay away from the processed foods and store-bought cookies. Instead bake homemade cookies, might be a fun family activity.

Avoid social isolation

Even though we are practicing social distancing, doesn’t mean we cannot chat with family and friends. Facetime, Skype or Zoom to name a few can be a great tools with connecting with our loved once.

Focus on the positive

Staying positive can keep our spirits up and boost morale around the house.

Scource: American Heart Association

Fun Food Fact

White chocolate isn’t chocolate.

Its name is deceiving, because white chocolate doesn’t have any components of regular chocolate.

It’s really just a mixture of sugar, milk, vanilla, lecithin, and cocoa butter.

But, it is delicious all the same!

Get your heart pumping with this at-home “work-in”

For many people, exercising with some heart rate elevating moves is more stress-reducing than a smooth breathing or yoga session. One of our fitness partners, Planet Fitness, brings you what they are calling a “work-in” exercise session. Today’s featured “work-in” will get your heart pumping with some cardio movements that require no equipment, just some floor space and comfortable attire. Low impact options are offered so this is fitting for any fitness level and can be completed in less than 30 minutes. 

United We Move! 

Monday Motivation

It can be hard to stay motivated & maintain a positive attitude when you’re in a funk; today, that changes.  ​

When you look for the good in others, you will appreciate them more & overlook their shortcomings.  When you give a compliment, you make the world a better place- better for th​​e other person & better for you!  Think about it; you can actually improve YOUR mood & YOUR situation simply by uplifting others.  Today, your challenge is to make someone’s day a little brighter.  Help others in order to help yourself.

Action:  Give a minimum of FIVE people MEANINGFUL compliments today.  This can be as simple as complimenting their new shirt to as involved as congratulating them on a stellar performance during your team meeting.  Guarantee you will bring a smile to their face (even if you’re working virtually right now & can’t see it!) & you will feel amazing as result.

An activity for the whole family

​Being stuck in the house and practicing social distancing, some might  start to feel a little stir crazy. However, the weather is getting consistently nicer and we should all take advantage of it!

Here is a fun idea to get your whole family involved, use sidewalk chalk to draw on your driveway or on the sidewalk. Try some pretty flowers, a rainbow, a butterfly or share some words of encouragement. Not only spending quality time with your family is great, but you are sharing even more with those in your neighborhood.

I’m sure you have noticed your more than normal amount of neighbors out walking. Take this opportunity to share some artwork and words of encouragement. Maybe you have everything under control, but maybe for some, they could use a mood boost. By seeing someone else’s art work, or a kids drawing, it might remind them of grandchildren they can’t see or maybe just what they needed to enjoy the day.

New to meditation? Try it outdoors

There are many benefits of meditation in nature—it’s a place where wisdom and perception come alive. Meditating outdoors activates our senses, making our practice more alert and wakeful. At the same time, the usual distractions seem far away and somehow less important. Many meditators find it easier to let go of their worries and their electronic devices when they’ve got such a satisfying alternative: mindfully communing with nature.

Can’t make it to the wilderness to meditate just now? How about your balcony, back yard, or the nearest public park? You’ll have to factor in the sounds of civilization, but in some ways this can reinforce your training in impartial awareness. Awareness is awareness, whether the focus is the sound of a nightingale’s aria or gridlocked traffic.

How to Meditate

Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:

1) Take a seat

Find a place to sit that feels calm and quiet to you.

2) Set a time limit

If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.

3) Notice your body

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.

4) Feel your breath

Follow the sensation of your breath as it goes in and as it goes out.

5) Notice when your mind has wandered

Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.

6) Be kind to your wandering mind

Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

7) Close with kindness 

When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.

Sources: Mindful.org & Mindworks.org

Food tips for these times of high stress

When it comes to food while hunkering down at home, a little prep can go a long way. Here are a few tips to help stay nourished and healthy.

Stick to planned meal and snack times
If you are at home throughout the day, you may have noticed the constant access to your pantry. Just because you have access to food all day doesn’t mean the kitchen is open all day. Write down your preferred meal/snack times and stick to them.

Spend this extra time cooking
Bringing more ingredients home instead of prepackaged, processed foods means you’ll be cooking more. Bring out the crockpot, or get some more use out of the Instant Pot gift. Use extra time at home for cooking.

Use cooking as daily activity for kids
What a great time to include kids — they need something to do. Include kids in the rituals of eating — setting the table, etc. Add in an extra baking session of homemade cookies. This is a much healthier alternative to store-bought cookies with unhealthy ingredients like high fructose corn syrup.

Cook in bulk
In the planning process, you may want to think about cooking in bulk, so that one cooking session leaves you with meals for several days. This can be very important if you are still going into your workplace and need to take meals with you. Think chili, soups, lasagnas, enchiladas, etc.

Think simple
It doesn’t need to be fancy. Pack a peanut butter sandwich on whole wheat bread and piece of fruit if going to work.

Buy things you will eventually eat
We won’t be social distancing forever. When shopping, be mindful of staples that will last beyond this time. Think about whole-wheat dried noodles; jarred marinara sauce; canned tuna; no-sugar-added cereals like Cheerios; canned or frozen fruits and vegetables; and frozen meats and seafood.

Be prepared to make your own coffee and tea at home
Don’t forget honey, creamer, etc., for your at-home beverages.

Refrigerate your grains
Refrigerate breads, tortillas, buns, etc., to help them last.

Have sick-day items
Be sure to have the things you need if anyone gets sick — crackers, soups, sports drinks, pain relievers, etc.

Avoid snacks you can’t resist
This is not an excuse to eat large amounts of processed foods throughout the day. Avoid bringing snacks with low nutritional value into the house. Grab healthier snacks like microwave popcorn or baking items for an afternoon activity.

Carryout and delivery
Remember that carryout and delivery is still available, so plan ahead, think healthy and remember those whose jobs depend on you.