Instant calm: meet the APPLE technique

Feeling tired, irritable, anxious, lonely or overwhelmed? You’re not alone. The outbreak of coronavirus – followed by the staggering world events that have amplified the Black Lives Matter movement – has rocked the world. We’re all in a state of change, and the future feels uncertain.

Now, more than ever, it is crucial to take care of yourself, and to put in place helpful habits, routines and practices that keep you feeling safe, secure and grounded – even when times are tough. It is worth remembering that self-care isn’t selfish; by looking after yourself, you are better equipped to look after those around you, too.

At Inhabit, we have always prioritised the wellbeing of our guests and our team. As we wait to welcome you back with open arms, we encourage you to enjoy some of our favourite things from the comfort of your own home: fresh air and walks amid nature, meditation, yoga and exercise, thought-provoking books, nourishing food, inspiring conversations with friends and family, leisurely baths, and, of course, a good night’s sleep. (Ideally every night, zzzzzz.)

We also wanted to share some fruity advice from Anxiety UK. The British charity (run by sufferers and ex-sufferers of anxiety disorders) suggests using the ‘APPLE’ technique to combat worries and stress. If you are wondering what the technique is, let us explain…

A is for… acknowledge: notice and acknowledge the uncertainty as it comes to mind.

P is for… pause: don’t react as you normally do. Don’t react at all. Pause and breathe.

P is for… pull back: remind yourself that this is the worry talking, and this apparent need for certainty isn’t necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not facts.

L is for… let go: gently release the thought or feeling. It will pass. You don’t have to respond to it. You might imagine it lightly floating away in a bubble or cloud.

E is for… explore: let yourself be curious about the present moment, because it is likely that right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry – or do something else mindfully, with your full attention.

As the old saying goes: ‘an apple a day keeps the doctor away’. In addition to getting your five-plus dailies, you can now add this helpful mindfulness tool to your self-care kit, too.

Look after yourselves and each other. We can’t wait to see you again.

To be downloadable full edition
Notes From Inhabit / No 001