Monday, March 30, 2020

How To Stay Calm When You're Anxious About Coronavirus (or anything else!)

These are uncertain and anxious times. It's no surprise that lots of folks are stress eating, binge eating, or using bulimia or restricting as a way to manage the anxiety of living through a global pandemic.

This is a scary time and we're all vulnerable. That's why I'm so pleased to share this guest post by Dr. Bob Rich, psychologist and author of 18 books. This excerpt from his latest book helps us feel calmer during a time of global anxiety.

Using his guided imagery techniques, you'll soon be feeling more relaxed and less anxious...

The following is an excerpt from Dr. Bob's book, From Depression to Contentment: A self-therapy guide:

Guided Imagery

One way of putting peace into your heart is by going on a little inner journey. Tell yourself a story, and live it within your imagination, as vividly as possible. 

Actually, this is the technique of hypnosis, so, good guided imagery is self-hypnosis. This technique takes you into a trance state, which is nothing mysterious. 

If you’ve ever felt as if no time had passed, but you’ve done something like reading a good book, driving from A to B, or doing the ironing, then you’ve been in a trance state.

Guided imagery can have up to six components, but it isn’t necessary to use all six.


Here is a relaxation script. Close your eyes, and imagine a source of Healing Light out in space. This can be almost anything: 

God, an angel, your long-dead, beloved grandmother, a glowing planet, or an entire galaxy. 

One client imagined it as the dog of her childhood, whose name had been Angel.

Invite this healing light to shine on top of your head. Feel it gently tingling its way in; relaxing, soothing.

Extend the area of healing light down so it’s like a cap over forehead, ears, back of the head.

Now it’s over your closed eyes, soothing, healing. Down your cheeks, over your mouth and jaw. Down to your neck, relaxing the strong muscles that carry the head.

Feel the beautiful healing light trickle into your shoulders, relaxing, soothing, smoothing, so your arms get heavy. Now into your upper arms on both sides... lower arms... all the way to your fingertips.

Next the upper body: chest, back, heart, lungs. Feel them glow.

The lower body: stomach muscles, lower back, all those wonderful organs within, glowing.

Then your buttocks... upper legs... lower legs... all the way to the tips of your toes.

Top to toe, glowing, healing, beautiful within.


This is a scene, vividly described using all the sense modalities, in which there is movement and progression. 

The script may invite you to walk in a valley between forested mountains, with a creek chattering on your left and grazing animals on your right, along a path to a waterfall. 

The path leads you behind the falling water, onto a stone ledge. Stone above your head, stone below your feet, stone at your back, the curtain of falling water in front. 

Water is the universal cleanser: it cleans away all hurt and pain. It is the universal solvent: dissolves all stress and trouble.

Or go down an elevator from the fiftieth floor, watching the numbers above the door going from 50 to 1 to ‘ground.’ 

A gentle downhill walk along a forest path is great.

People who have physical handicaps do best with a script in which they can stay still. A great one is to sit comfortably in the back of a rowboat. The person you trust most in all the world is behind you, out of sight but felt. This person is gently, slowly rowing. All your pain, suffering, worries are on the shore.

You can devise your own scripts, or check out my Healing Scripts CD at

Safe place

This is somewhere you can feel absolutely the best. It can be a real place you love, or something made up in your imagination. 

Typical choices are a tropical beach, a mountain top, a comfortable seat by a waterfall, looking at a flower-covered cottage, being inside your childhood bedroom. You can remember, or construct, any environment you like.

But you don’t have to stick with realism. Especially if your body is not a nice place to be in because of pain, you can become someone or something else. Three of my favorites are:

*Being a trout in a rock pool, gently waving my fins so I stay motionless relative to the shore, my muscular, beautiful, shining body gently undulating, perfect for my world and my world perfect for me in the cool, crystal clear water, with the silver roof of the surface above me...

* Being an eagle.
My mighty wings are spread wide, motionless as I lazily circle in a thermal updraft, far above all the pain and worry down there on the ground. I can feel my clawed feet hidden within the feathers of my body, my spread tail steering me, the calm gaze of my powerful eyes scanning the ground far below. The wind is gently ruffling my feathers.

* Being a tree. This is similarly detailed. You can take perhaps ten minutes of creation, starting from the taproots and going up to the leaves. Once it’s complete, you can instantly return to it.

One middle-aged lady liked to sit on a fluff of a cloud. 

A man chose to look at a poster of a waterfall in Tasmania, then step through it so he could look at the falling water, hear the roar, feel the spray on his face. 

You can be in a rocking chair, with a toddler you love (who is perhaps an objectionable teenager now!) quietly playing at your feet.

Tie your safe place to feelings of serenity, safety, comfort, strength, power, self-control... whatever personal qualities will help you to cope with your current situation. 

I always make the suggestion that you will be able to access the safe place when out of the trance, at any time, while doing any other task. This is quite possible. 

You can be in the middle of a painful medical procedure, having an argument with someone, being cross-examined by a hostile barrister in court, or doing a complicated job, and at the same time feel yourself in the safe place, drawing strength and peace from it.


You enter trance for a reason. This could be pain control, healing some illness or injury, dealing with distressing memories, or merely stress reduction.


Take time when emerging from a trance, especially a deep one. If for any reason a trance is interrupted, you can develop a headache, be disoriented, and be affected by suggestions made but not cancelled. In that case, you need to return into the trance, and come out slowly.

When using guided imagery with a person, my invariable script is to slowly count backward from 5. At each count, I draw the subject’s attention to some aspect of the situation: the feel of the chair against the body, breathing, the sounds around, etc.

You can record your total script, then play it for yourself, or just go through the concepts in your mind. The exact words are irrelevnt.


Dr. Bob Rich

Bob Rich, Ph.D. earned his doctorate in psychology in 1972. He worked as an academic, researcher and applied scientist until "retiring" the first time at 36 years of age. Later, he returned to psychology and qualified as a Counseling Psychologist, running a private practice for over 20 years. During this time, he was on the national executive of the College of Counselling Psychologists of the Australian Psychological Society (APS), then spent three years as a Director of the APS. He was the therapist referrers sent their most difficult cases to. Bob retired in 2013, but still does pro bono counseling over the internet. This has given him hundreds of "children" and "grand-children" he has never met, because many of these people stay in touch for years. His major joy in life is to be of benefit to others, which is why he wrote a book that's in effect a course of therapy. You can find out lots about Dr. Bob Rich at his blog, Bobbing Around 


Dr Bob Rich said...

Nina, thank you for having me as your guest. I hope our collaboration will ease life for many people.

I'd like to add that guided imagery can also be a lot of fun. It is widely used in sports for practicing things like a perfect tumble turn for a swimmer. You can plan out a project in imagination, making variations that would be difficult in real life, in this way getting it RIGHT the first time.


Kamal Gabry, M.D. said...

I love it Bob. Thanks for sharing. Allow me to share on my Facebook groups.

Dr Bob Rich said...

Thank you, Kamal. I hope my words are of service to lots of people.

Ajit Kumar Das said...

Thanks for beautiful hypnotic story.

Ajit Kumar Das said...

Wow wonderful. Thanks Dr. Bob Rich.🙏

cheap gaming laptop under 300 said...

thanks for information.

Absecurity said...

Making it easy to choose the best soundbar for you. Best Soundbar Reviews after strong research. Top Rated Soundbars IP Camera Price List

Offshore hosting said...

Offshore Hosting – Cheap Offshore VPS – Offshore Servers – Streaming Servers With DMCA ignored Guarantee.

Wholesale Affordable and Stylish Women's Clothing said...

It can be frustrating, I have been there. That's why you should let global-lover online clothing store supply you everything women's clothing. Our products range from jumpsuits and maxi dresses to swimwear and accessories. Just take a look at some of our products.

Remember that sexy, strapped, floral print dress that went viral on Twitter? All it took was a picture of someone rocking it, and everyone was running to Aliexpress to order one.

Women want to feel good in their clothes. And even more than that, they want to be the one starting trends because of how good they look.

Our sexy butterfly jumpsuit is guaranteed to make your customers feel good, once they put it on, which will make you their go-to retailer.

Please take a look at our other wholesale jumpsuits by browsing through our jumpsuit category

Winter fashion can be such a bore; the thick sweaters, scarves and boots. It gets monotonous after a while. And the worst part is after winter you tuck it all away.

Fitness Gear said...

Tired of the usual ineffective tools? Armoured offers a wide selection of Fitness Gear Equipment for every need in the fitness world to increase the efficiency of your workouts! Armoured Home page

Robot Toys said...

Shop the best collection of Robot Toys, Home Exercise Equipments, Home Furniture and Wireless Earbuds on Visit us now for high quality products!

Easton Press said...

Find your Easton Press and Franklin Library Edition leather Books here! It is our goal to provide you with a clear description of books and to make sure it is delivered and received by you.

Best Watches for Men said...

Find the huge collection of Best Watches for Men on at a very reasonable price. We have the perfect Timeless Luxury Watches that are tailored to meet your needs.

Designer Sneakers for Men and Women said...

Find the best collection of Designer Sneakers for Men and Women on Miami Linkup at a very reasonable price. Visit us now for Women's Accessories.

Italian Fashion said...

Gustobene is a Modern Italian Fashion Boutique known for its high quality products such as chandeliers, gadgets,furniture, shoes, luggage, watches. Visit us now!

Best Personalized Gifts said...

We strive to make the Best Personalized Gifts for your loved one's. Visit us now on for Unique Customized Gifts. Discover them now!

Human Hair Wigs said... offers an extensive range of Human Hair Wigs with transparent lace to suit all skin types and 6x6 closures. Get these High Quality Custom Lace Wigs now!

Designer Custom Wedding Dresses said...

Jana Ann Couture showcase’s a high level of artistry, passion and attention to detail, that comes together in creating Designer Custom Wedding Dresses and evening wear.

Bridal Shops San Diego said...

Let your personality shine with beautiful wedding dress from Jana Ann Bridal Shops San Diego. For Custom Wedding Gowns San Diego, Book your Appointment now

Shop Custom T-Shirts said...

Shop Custom T-Shirts at SouthernHearth that is dedicated to providing the best Custom Apparel with a focus on outstanding customer service and unique products at low prices.

360 Virtual Tours Photography said...

VVISIT offers interactive 360 Virtual Tours Photography that allows your potential clients to virtually walk through your space and explore every detail, instilling a sense of familiarity and trust.

Fitness Gear said...

FATLOOZERZ is devoted to producing effective fitness gear and Best Home Workout Equipment at the most affordable price. Train from home and never miss a workout!

shubhi gupta said...

Thank for this post. I’m really happy to say it was an interesting post to read. I learned new information from your post. you can visit our blog Beauty Blog

Sancept said...

Sancept - Multi Blog Site for Music Upload & Downloads, Showbiz News and Digital Music Management

Antique Swedish Furniture UK said...

White and Faded is offering the best Antique Swedish Furniture in the UK. Find treasure with our unique items, collection, and tutorial for free. Join us now as we transform an old table into an absolute treasure!

Anonymous said...

Get Spiritual Clothing and Accessories having quotes from various enlightened Masters or with positive messages at Spiritur. We are a simple company that values ancient teachings, showing gratitude by designing clothes that can express your soul.

Spiritual Clothing and Accessories Online | Spiritur said...

Get Spiritual Clothing and Accessories having quotes from various enlightened Masters or with positive messages at Spiritur. We are a simple company that values ancient teachings, showing gratitude by designing clothes that can express your soul.

Natural Herbal Store said...

Supherb Botanicals is a Natural Herbal Store and our mission is creating herbal products of the highest quality and committing ourselves to bringing the healing power of plants to everyone.

Digital Marketing Agency said...

We are a Digital Marketing Agency and our primary goal is to help your company meet its digital marketing goals; whether you are just launching, wanting to increase your optimization, or simply increase your reach.

Gaming Controller Grips Online said...

Meta Grips focuses on delivering superior console Gaming Controller Grips to give our customers a competitive edge. Established in 2020 with the simple aim of creating high-end controller grips and devices without compromise.

Carlan's Premium House of Coffee said...

Grind House Coffees have the perfect combination for coffee lovers tailored to meet your needs and taste buds. At Carlan's Premium House of Coffee, we provide our clients with an excellent shop...

Baby and Newborn Clothes said...

TD Lil Smiles believe that happy kids make happy parents. We provide you with quality Baby and Newborn Clothes. Visit us now for and Trendy Kids Fashion and Parenting Accessories.

Unique Protective Apparel said...

Omonoro Kids specializes in Unique Protective Apparel for children in today's changing world. Visit us now to know everything so you can order from us with confidence.

Modern Home Decor said...

OLIVIA ROCCO UK offers stylish and trendy home, bed, and bath products. Shop for comfortable bedding sets, throw pillows, mattress toppers, absorbent towels, and more! We