FACE COVID
How to respond effectively
to the Corona crisis
by Dr Russ Harris, author of The Happiness Trap

‘FACE COVID’ is a set of practical steps for responding effectively to the Coronacrisis, using the principles of acceptance and commitment therapy (ACT). Here’sa quick summary of the key steps, and in the pages that follow we’ll explore them
all in more depth:

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 & distanceLet’s now explore these, one by one....

F = FOCUS ON WHAT’S IN YOURCONTROLThe Corona crisis can affect us in many different ways: physically, emotionally,economically, socially, and psychologically. All of us are (or soon will be) dealing with thevery real challenges of widespread serious illness and the inabilities of healthcare systems
to cope with it, social and community disruption, economic fallout and financial problems ,obstacles and interruptions to many aspects of life … and the list goes on.
And when we are facing a crisis of any sort, fear and anxiety are inevitable; they are normal,
natural responses to challenging situations infused with danger and uncertainty. It’s all too
easy to get lost in worrying and ruminating about all sorts of things that are out of yourcontrol: what might happen in the future; how the virus might affect you or your loved ones
or your community or your country or the world – and what will happen then - and so on.
And while it’s completely natural for us to get lost in such worries, it’s not useful or helpful.
Indeed the more we focus on what’s not in our control, the more hopeless or anxious we’relikely to feel. So the single most useful thing anyone can do in any type of crisis – Coronarelated or otherwise - is to: focus on what’s in your control.

You can’t control what happens in the future. You can’t control Corona virus itself or theworld economy or how your government manages this whole sordid mess. And you can’t
magically control your feelings, eliminating all that perfectly natural fear and anxiety. But youcan control what you do - here and now. And that matters.

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

Because what you do - here and now - can make a huge difference to yourself, and anyone livingwith you, and a significant difference to the community around you. The reality is, we all have far
more control over our behaviour, than we do over our thoughts and feelings. So our number one
aim is to take control of our behaviour - right here and now - to respond effectively to this crisis.
This involves both dealing with our inner world – all our difficult thoughts and feelings - and ourouter world – all the real problems we are facing. How do we do this? Well, when a big storm
blows up, the boats in the harbour drop anchor – because if they don’t, they’ll get swept out tosea. And of course, dropping anchor doesn’t make the storm go away (anchors can’t control theweather) - but it can hold a boat steady in the harbour, until the storm passes in its own goodtime.
Similarly, in an ongoing crisis, we’re all going to experience ‘emotional storms’: unhelpful thoughts
spinning inside our head, and painful feelings whirling around our body. And if we’re swept awayby that storm inside us, there’s nothing effective we can do. So the first practical step is to ‘dropanchor’, using the simple ACE formula:

A = Acknowledge your thoughts and feelings
C = Come back into your body
E = Engage in what you’re doing

Let’s explore these one by one:

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

A = ACKNOWLEDGE YOURTHOUGHTS AND FEELINGS
Silently and kindly acknowledge whatever is ‘showing up’ inside you: thoughts, feelings,emotions, memories, sensation, urges. Take the stance of a curious scientist, observing what’s
going on in your inner world. As you do this, often it’s helpful to put this into words, and silently
say to yourself something like, ‘I’m noticing anxiety’, or ‘Here’s grief’, or ‘There’s my mind
worrying’ or ‘I’m having a feeling of sadness’ or ‘I’m having thoughts about getting sick’.
And while continuing to acknowledge your thoughts and feelings, also ....

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

C = COME BACK INTO YOUR BODY
Come back into and connect with your physical body. Find your own way of
doing this. You could try some or all of the following, or find your own methods:•

Slowly pushing your feet hard into the floor.

•

Slowly straightening up your back and spine; if sitting, sitting upright and forward
in your chair.

•

Slowly pressing your fingertips together•

Slowly stretching your arms or neck, shrugging your shoulders.

•Slowly breathing

Note: you are not trying to turn away from, escape, avoid or distract yourself
from what is happening in your inner world. The aim is to remain aware of yourthoughts and feelings, continue to acknowledge their presence .... and at thesame time, connect with your body, and actively move it. Why? So you can gainas much control as possible over your physical actions, even though you can’tcontrol your feelings. (Remember, F = Focus on what’s in your control)
And as you acknowledge your thoughts & feelings, and come back into yourbody, also ....

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

E = ENGAGE IN WHAT YOU’RE DOING
Get a sense of where you are and refocus your attention on the activity you aredoing. Find your own way of doing this. You could try some or all of the following
suggestions, or find your own methods:•

Look around the room and notice 5 things you can see.

•

Notice 3 or 4 things you can hear.

•Notice what you can smell or taste or sense in your nose and mouth•

Notice what you are doing•

End the exercise by giving your full attention to the task or activity at hand. (And if
you don’t have any meaningful activity to do, see the next 3 steps.)

Ideally, run through the ACE cycle slowly 3 or 4 times, to turn it into a 2- 3 minuteexercise.
If you wish, to help you get the hang of this, you can download some free audio
recordings of ‘dropping anchor’ exercises, varying from 1 minute to 11 minutes inlength. You can listen to these and use them as a guide to help you develop thisskill. You can download or stream them from the left hand box on this webpage:https://www.actmindfully.com.au/free-stuff/free-audio/© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

NOTE: please don’t skip the A of ACE; it’s so important to keep acknowledging thethoughts and feelings present, especially if they are difficult or uncomfortable. If you
skip the A, this exercise will turn into a distraction technique – which it’s not supposed
to be.
Dropping anchor is a very useful skill. You can use it for handling difficult thoughts,feelings, emotions, memories, urges and sensations more effectively; switching off
auto-pilot and engaging in life; grounding and steadying yourself in difficult situations;disrupting rumination, obsessing and worrying; and focusing your attention on the task
or activity you are doing. The better you anchor yourself in the here and now, the more
control you have over your actions – which makes it a lot easier to do the next steps:
COVID© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

C = COMMITTED ACTION
Committed action means effective action, guided by your core values; action you takebecause it’s truly important to you; action you take even if it brings up difficult thoughts
and feelings. Once you have dropped anchor, using the ACE formula, you will have a lot ofcontrol over your actions – so this makes it easier to do the things that truly matter.
Now obviously that includes all those protective measures against Corona – frequent
handwashing, social distancing, and so on. But in addition to those fundamentals ofeffective action, consider: What are simple ways to look after yourself, those you live with,and those you can realistically help? What kind, caring, supportive deeds you can do?
Can you say some kind words to someone in distress – in person or via a phone call ortext message? Can you help someone out with a task or a chore, or cook a meal, or
hold someone’s hand, or play a game with a young child? Can you comfort and soothe
someone who is sick? Or in the most serious of cases, nurse them and access whatever
medical assistance is available?
And if you’re spending a lot more time at home, through self-isolation or forced
quarantine, or social distancing, what are the most effective ways to spend that time?
You may want to consider physical exercise to stay fit, cooking (as) healthy food (aspossible, given restrictions), and doing meaningful activities by yourself or with others.
And if you’re familiar with acceptance and commitment therapy or other mindfulnessbased approaches, how can you actively practice some of those mindfulness skills?
Repeatedly throughout the day, ask yourself ‘What can I do right now - no matter how
small it may be - that improves life for myself or others I live with, or people in mycommunity?’ And whatever the answer is – do it, and engage in it fully.

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

O = OPENING UP
Opening up means making room for difficult feelings and being kind to yourself. Difficult
feelings are guaranteed to keep on showing up as this crisis unfolds: fear, anxiety, anger,sadness, guilt, loneliness, frustration, confusion, and many more.
We can’t stop them from arising; they’re normal reactions. But we can open up and makeroom for them: acknowledge they are normal, allow them to be there (even though theyhurt), and treat ourselves kindly.
Remember, self-kindness is essential if you want to cope well with this crisis – especially if
you are in a caregiver role. If you’ve ever flown on a plane, you’ve heard this message: ‘In
event of an emergency, put on your own oxygen mask before assisting others.’ Well, selfkindness is your own oxygen mask; if you need to look after others, you’ll do it a whole lot
better if you’re also taking good care of yourself.
So ask yourself, ‘If someone I loved was going through this experience, feeling what I amfeeling – if I wanted to be kind and caring towards them, how would I treat them? Howwould I behave towards them? What might I say or do?’ Then try treating yourself thesame way.
For more on self-kindness, also known as self-compassion, read this eBook:
https://drive.google.com/file/d/1__Q3UcT9Q8VuSbiRm7x7-xjaxy5xkrba/view?usp=sharing© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

V = VALUES
Committed action should be guided by your core values: What do you want tostand for in the face of this crisis? What sort of person do you want to be, as yougo through this? How do you want to treat yourself and others?

Your values might include love, respect, humour, patience, courage, honesty, caring,openness, kindness …. or numerous others. Look for ways to ‘sprinkle’ these values into
your day. Let them guide and motivate your committed action.
Of course, as this crisis unfolds, there will be all sorts of obstacles in your life; goals you
can’t achieve, things you can’t do, problems for which there are no simple solutions. But
you can still live your values in a myriad of different ways, even in the face of all thosechallenges. Especially come back to your values of kindness and caring. Consider:
What are kind, caring ways you can treat yourself as you go through this?
What are kind words you can say to yourself, kind deeds you can do for yourself?
What are kind ways you can treat others who are suffering?
What are kind, caring ways of contributing to the wellbeing of your community?
What can you say and do that will enable you to look back in years to come and feelproud of your response?

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

I = IDENTIFY RESOURCES
Identify resources for help, assistance, support, and advice. This includes friends, family,neighbours, health professionals, emergency services. And make sure you know theemergency helpline phone numbers, including psychological help if required.
Also reach out to your social networks. And if you are able to offer support to others, letthem know; you can be a resource for other people, just as they can for you.
One very important aspect of this process involves finding a reliable and trustworthysource of information for updates on the crisis and guidelines for responding to it. TheWorld Health Organisation website is the leading source of such information:
https://www.who.int/emergencies/diseases/novel-coronavirus-2019
Also check the website of your country’s government health department.
Use this information to develop your own resources: action plans to protect yourself andothers, and to prepare in advance for quarantine or emergency.

D = DISINFECT & DISTANCE PHYSICALLY
I’m sure you already know this, but it’s worth repeating: disinfect your hands regularly
and practice as much social distancing as realistically possible, for the greater good ofyour community. And remember, we’re talking about physical distancing – not cutting off
emotionally. (If you aren’t quite sure about what this means, read this:https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public )This is an important aspect of committed action, so align it deeply with your values;
recognise that these are truly caring actions.

© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com

IN SUMMARY
So again and again and again, as problems pile up in the world around you, andemotional storms rage in the world within you, come back to the steps of FACE
COVID:
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 & distanceWell, I do hope there’s something useful in here for you; and feel free to share this withothers if you think may find it helpful.
These are crazy, difficult, scary times, so please do treat yourself kindly. And remember thewords of Winston Churchill: ‘When you’re going through hell, keep going’.
All the best,Russ Harris© Russ Harris 2020

TheHappinessTrap.com | ImLearningACT.com