Question 1

What is FACE COVID?

Russ Harris · Accepted Answer

It's an acronym covering a series of steps to respond well to the Corona crisis. You can download the eBook here: https://drive.google.com/open?id=117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG

The main steps:
F = Focus on what’s in your control
A = Acknowledge your thoughts & feelings
C = Come back into your body
E = Engage in what you’re doing
C = Committed action
O = Opening up
V = Values
I = Identify resources
D = Disinfect & distance

Question 2

What are the simplest mindfulness exercise for anxiety and worry related to coronavirus?

Russ Harris · Accepted Answer

Without a doubt it's the simple 'dropping anchor' exercises described in my FACE COVID booklet. You'll find download links in there to 4 different recordings of various lengths - from 40 seconds to 11 minutes: https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view?usp=sharing

Question 3

How can doctors, nurses, counselors, and therapists help their patients and clients to cope with the anxiety of coronavirus?

Russ Harris · Accepted Answer

There are a few simple but powerful practical steps, that I've summarised with the acronym FACE COVID. These steps are outlined in the FACE COVID ebook here: https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view?usp=sharing and in this 5 minute youtube video: https://www.youtube.com/watch?v=BmvNCdpHUYM
Please feel free to share these widely.

Question 4

Thank you for this excellent guide! Just to be sure that I am not infringing on any copyrights, can I 1) translate this into the local language, and 2) do a video/audio recording of it (in English & local language) as an additional medium of sharing the info? With full credits to you, of course!

Russ Harris · Accepted Answer

Yes, you can.  Here are many other translations:

Illustrated and translated versions of FACE COVID, plus animation. Please share freely. Scroll down for English, Spanish, Italian, Dutch, French, German, Vietnamese, Hebrew, Russian, Polish, Swedish, Portuguese, Malay, Greek, Norwegian, Serbian, Arabic, Japanese, Lithuanian, Traditional Chinese, Simplified Mandarin, Finnish, Slovak, Persian.

Illustrated English language eBook version:  https://drive.google.com/open?id=1OG58MgC4dR2PxwNhunCoYEaCOHN4TPkq 
Youtube animation of FACE COVID: https://www.youtube.com/watch?v=BmvNCdpHUYM&feature=youtu.be
Infographic Version: https://drive.google.com/file/d/1YjGsKTP23PKVP-pSYRbDWvNoSYM47Xg2/view?usp=sharing

Text only English language version: https://drive.google.com/file/d/1Q5-WQbw1q7qM9ZU3slUeYx1_3uITGtxn/view?usp=sharing
Spanish version one (thank you Carlos Irurzun): https://drive.google.com/file/d/1GiIq2TGHwsnsZIKz0YqBDt1RSQbw_1gI/view?usp=sharing
Spanish Version two (thanks Enrique Parada): https://drive.google.com/file/d/1IC4kKXsi51nZl06VpX6HaSgryPpiZBdT/view?usp=sharing
Italian version (thank you Salvatore Torregrossa): https://drive.google.com/open?id=1ZoLriWDQDgeApB02k4oyqALyFZ_edolk
Dutch version (thank you  John Morawski): https://drive.google.co m/file/d/1pvZCguyZGob5Dre0Kr3sErDVpV-Q1sn2/view?usp=sharing
French version (thanks Lise Loury) https://drive.google.com/file/d/12Lbhc48TLuk2bCv1CpUQqAy_6ov1j6Lf/view?usp=sharing
German Version (thanks Threo Schelp) https://drive.google.com/open?id=1UdHLbMBcEcA4GppZ3aIlPILUUQCIjUa2

Vietnamese version (thanks Gia Hoang): https://drive.google.com/open?id=1e0dBe71FZY1CwXCqz2r9940JXdQ9oBOz

Hebrew Version (thanks Lilac Friedman): https://drive.google.com/open?id=1hJ5nO2dBOuHa6yB_TGZwYs9JeTOPwBom

Russian Version (thanks Ilya Rozov): https://drive.google.com/open?id=1vJFwSE5MhmyqC7pIbYEc8drAnVOAuzPd

Polish Version (thanks Agnieszka Wroczyńska) https://drive.google.com/open?id=1RtEDPYUNHMMi8sRRg-jl_6MKAurJUI9j

Swedish Version (thanks Nicklas Lasko ): https://drive.google.com/file/d/17bCyStg7LkJoHaAUKEmjWABYDoOCwiz6/view?usp=sharing

Portuguese Version (thanks Graça Areias): https://drive.google.com/open?id=1B0N-JEnb7OGaXs7Wd-0vF3oCSrEoplEn

Malay Version (thanks Eugene Koh ): https://drive.google.com/open?id=1Azgj-78tGcFgvLkKd7aLqOX8RbuUUvJN
Greek Version (thanks Maria Karekla): https://drive.google.com/open?id=1iz7ui-hi0-tNTnvzTjOPdMGikQzG1mSx

Norwegian Version (thanks Kristin Evjen ): https://drive.google.com/open?id=1_j1tyeIYEIyLPmaQLGi0A34jVo4jGF-8

Serbian Version (thanks Darko Tomic and Lazareski Natasha): https://drive.google.com/open?id=1-cHQE45q9VqBvfU8Zi3xUpGlKHx5psGE

Arabic Version (thanks  Dr-Gaceb Boualem and Dr Hassan Boudassamout ) :
https://drive.google.com/open?id=1Yd5LOxx0chtQM29j8SN2EtIDKcLn8YTh

Japanese Version (thanks Horiba Erika ):
https://drive.google.com/open?id=1mfXjt9S3M25eGPKu1qUiOkf-kVidmVxK

Lithuanian Version (thanks Vilma Jazgevičiūtė ) https://drive.google.com/file/d/1gdy6ae30BDs7qQAwanhNAncnA0VHowsa/view

Traditional Chinese (thanks Anthony Tong and the ACBS Hong Kong Chapter): 
https://drive.google.com/open?id=1hY1Lo37At_05Yei_AVlo_2vohdgiGiaA

Simplified Mandarin (thanks Eugene Koh ): https://drive.google.com/open?id=14MajQWRwHaBVvuKT7xEYviuZXDj-bVK-

Finnish version (thanks Pati Erianna): https://drive.google.com/open?id=18yXpVq_WXSmsnttMLjeecF6ZJAWIiB0d

Slovak version (thanks Radovan Kyrinovic)
https://drive.google.com/open?id=1nUsvo6IiugzjiSYapv9bGu2XU8p1G70M

Persian version (thanks Ali Feizi and Mehrnoush Esbati )
https://drive.google.com/open?id=17B8Qo60tBXH0HddVNgdmAbO3fC1T4iPu

Question 5

Any suggestions for people who are in denial that this is a pandemic?

Russ Harris · Accepted Answer

It depends on your relationship with the other person. If you know them well or live/work with them you'd handle this very differently than you would with someone you hardly know. As a general rule, if you ever want to be persuasive to anybody with a firmly held belief that differs to yours, you want to start off by listening to them VERY WELL; give them your full attention, and make sure to understand their perspective - and reflect it back to them to make sure you've understood properly.
After that, ask if you can share an alternative way of looking at things, and whether they'd be open to hearing is. If the answer is yes, then kindly, respectfully, present your alternative viewpoint.
And be realistic; it's very very hard to change the belief system of someone who is 'in denial'.

Question 6

I am currently working mental health unit how to use ACT as clinicians whilst trying to support others needs?

Russ Harris · Accepted Answer

I'd recommend you use the steps in this booklet - for yourself and with others: https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view?usp=sharing

Question 7

What can be do to reduce our anxiety while being in an strict quarantine (can not leave the room even for 15 min a day) ?

Russ Harris · Accepted Answer

This FACE COVID booklet has some really practical steps for you: https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view?usp=sharing  The dropping anchor practice is very helpful; ideally do it over and over again throughout the day.

Question 8

How do I cope with my anxiety being worse than usual?

Russ Harris · Accepted Answer

The first thing is to acknowledge that it's normal, natural and expected. 
And keep in mind, many others are experiencing the same thing.

The second thing is, if you already have good psychological skills for managing anxiety - e.g. mindfulness, defusion, expansion, self-compassion - then experiment with using these more - increasing the duration or frequency of use. You'll usually find, the more you use these skills, the better the results. If you don't have such skills, then use this as an opportunity to develop them. You may want to see a coach or a therapist (this is now easy to do online) or do an online course or read a self-help book (such as my own book, The Happiness Trap 🙂 ).

Question 9

Do you feel as though people have a good grasp of what actually is in their control?

Russ Harris · Accepted Answer

I think people often ruminate and worry about things that aren't in their control; it's human nature. But most people find if they take  moment to consider, "What's in my control - and what isn't?" we can very quickly grasp what is and what isn't in our control.

Basically, what we have most control over is our actions; we have much less control over our thoughts and feelings>

And we have no control at all over other people and what happens in the world around us. 
We can of course influence other people and the world around us - but we are only able to exert that influence through our actions, through what we say and do.

Question 10

Why are people struggling so much with isolation?

Russ Harris · Accepted Answer

Because we are social animals; connection with others is essential for health and wellbeing. So when isolated by ourselves, we experience loneliness and sadness- we are cut off from the people we care about and the social activities that matter to us.
And if we our isolated with others, the close sustained contact for prolonged periods of time without a break is something we're not used to; tempers rise, people get snappy, people annoy each other; it's difficult and stressful for even the best relationships.

Question 11

What feelings do you anticipate people struggling with during isolation?

Russ Harris · Accepted Answer

Anxiety, sadness, loneliness, frustration, guilt, anger, fear, envy, shame. All the same feelings that people struggle with when they're not isolated. Loneliness and anxiety are especially common - normal, natural responses to these circumstances.

Question 12

Thank you so much for this resource! I'm sharing it widely among my friends and family. What step from your guide do you anticipate people struggling with the most?

Russ Harris · Accepted Answer

I take it you mean the FACE COVID booklet? The O - Open up- is likely to be hardest for most people. To open up and make room for difficult feelings and treat yourself compassionately is a lot easier said than done.

Question 13

What exercises do you recommend for coming back into your body?

Russ Harris · Accepted Answer

Stretching is good. Tune into the parts of your body that are stiff and tight  and tense, and gently stretch them.
Also, changing your posture: e.g. straightening your back, dropping your shoulders.
Self-massage is another option.
And modifying your breathing - making it slower, gentler - is yet another :)

Question 14

Do you think digital spaces are more of a help or a hinderance for most people's mental health during isolation?

Russ Harris · Accepted Answer

it's a double-edged sword. The upside is that digital spaces can enable connection with others and participation in meaningful, life-enhancing online activities. The downside is that they can facilitate addictive behaviours, or participation in life-draining online activities. Of course, it's the same upside and downside outside of isolation :)

Question 15

What personality types do you expect to struggle most with COVID-19?

Russ Harris · Accepted Answer

I have to confess, I take the whole concept of 'personality type' with a grain of salt. We all have multiple personalities; just notice how you change when you're with your parents, your partner, your boss, your co-workers - or when you're going to a job interview or a first date etc.
Having said that, I'd expect introverts -(people who  tend to feel more energized by time alone)  to cope better than extroverts (people who  tend to feel more energized by interacting with others). But there would be many, many exceptions to that.

COVID-19 Anxiety: How ACT Can Help

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