Using Mindfulness as a Tool Toward Well-being in Post-COVID-19 Syndrome

Posted on behalf of Dr. Bala Munipalli, M.D., from the Post-Acute Sequelae of COVID (PASC) Clinic at Mayo Clinic Jacksonville.

One powerful tool that can be used to manage the stress of illness, including the anxiety, depression and fatigue that comes from having had COVID-19, is mindfulness. What is mindfulness? It is a way to remain present, while allowing feelings and events to unfold, in a compassionate and nonjudgmental way. Mindfulness has been shown to help with mood regulation, and to reduce the burden of illness,  and it is something that can be done any time of the day.

So, with this in mind, I share six mindfulness techniques for you to try today. These were developed by Dr. Gwen Adshead, a forensic psychiatrist and psychotherapist who works with physicians and is one of the founders of Mindfulness for Doctors, and are beneficial for anyone who only has a minute or two to spare:

1. Pause and breathe, take notice for just a few seconds of what is right in front of you-your hands, the door handle to patient room, and your shoes. Be in the moment.
2. Close your eyes and focus on your breathing for just 1 minute. Be aware of feel of your breath, the different sensations. Be compassionate toward yourself if your mind wanders and gently return your attention to your breath.
3. Be aware of what you are feeling at any given moment and own it. In the book “Mindfulness: Finding Peace in a Frantic World”, Mark Williams and Danny Penman suggest viewing thoughts as clouds moving across a sky-variable in shade and in size-some big, some small, some dark, some light.  Feel what you feel and then let them go.
4. Find your feet-This is a technique used also in public speaking training. Whether you are sitting or standing, be aware at all times of the position of your feet, sensation in your feet, and the weight of your feet – is it more on one side or another?
5. Make ordinary tasks extraordinary-make everything you do a new experience, and be inquisitive, investigate. Notice the activity you are doing. If taking a walk, examine your surroundings, the sounds, what you see, what you feel.
6. Body awareness/cultivate self-awareness - When lying down, notice your body’s position, note any sensations, be aware of the different parts of your body in a non-judgmental way.

Learn more about self-care during post-COVID syndrome and share with others in the discussion group.

Article by Dr. Bala Munipalli, M.D., from the Post-Acute Sequelae of COVID (PASC) Clinic at Mayo Clinic Jacksonville.