Email :
Phone : +27 (0)12 362 2422

Immune Support & Stress Tips through Challenging Times

Written by Dr Arien van der Merwe

This Immune System and Stress Support Tips are meant as a tool to use frequently:

Follow us on Facebook to get Dr’s frequent tips.

1. Spend time outside:

What a beautiful day in Hermanus! Best thing for our immune systems to be outside, grounding with bare feet in sand or grass. And be near trees. Blessings to all!



2. Smile:

My intention: Today I’ll smile at everyone I see. It’s good for my immune system and theirs. From my heart to yours. Richest blessings. Arien.

From Ruoert Spira: What is a smile? It is a moment when
the body expresses a momentary
collapse of the sense of separation.
It’s a little moment of Love sharing.


3. Sanitizer Recipe:

My recipe for a natural, home made gentle hand sanitiser and room spray.
Ingredients per 250 ml cup of water:
2.5ml sea salt or Himalayan rock salt
2 drops tea tree essential oil
2 drops lavender essential oil
2 drops sweet orange essential oil
Dissolve salt in hot water and let it cool down a bit
Then add essential oils, stir throughly and allow to cool down completely
Pour into spray bottle and shake every time before use, to wipe hands and as room spray

4. Belly Breathing:

Stress from uncertainty and deep seated survival concerns (manifested as feelings of panic, fear, anxiety or physically as e.g. hand clenching, heart palpitations, shallow or fast breathing, gut discomfort) is 

insidious and more contagious than any virus. It also suppresses the immune system. 

Sit down whenever you become aware of disquieting feelings or emotions. Center yourself in your abdominal and pelvic area and start to deliberately relax your big muscle groups. Alternately contract and release lower leg muscles, then upper legs, buttocks, tummy, lower arms, upper arms, shoulders, neck, face and head.

Say to yourself: just for now, I am calm in my mind, in my emotions and in my body.

Then do what I call Belly Breathing Breaks: push out your belly as you breathe in deeply, hold for a few counts, and breathe out deeply, pulling your tummy tight in towards your spine. Hold. Start another cycle. Do this at least 10 times every time you feel upset, even if it’s all the time! It restores focused calm very quickly, puts you out of sympathetic stress mode (fear, panic, anxiety) into parasympathetic relaxation mode. Worth a try! You can pay it forward to family and friends. Love vibes and richest blessings to all – from a distance.

I do have my book ‘Stress Solutions’ and relaxation CD/USB for anyone who find it difficult to relax. It’s my voice guiding you through simple relaxation techniques:

And the CD/USB on its own:

(Note: The photo attached, was taken by myself a while ago – it’s Moonshine Rock in Hermanus to remind us that the light is always there)

4. Mind Training:

We’re going to practice some Mind Training to use throughout this precious period of Personal Retreat, IF WE ALLOW IT TO BE that, rather than ongoing emphasis on isolation and lockdown!
Whenever we catch ourselves going into fear mode (e.g. worry, fear, panic, anxiety attacks), we’re defaulting to our lower, instinctual, survival brain (also called the subconscious mind operating from the lymbic system inside the brain).
Our challenge is to deliberately choose to focus on our higher mind (also called superconscious mind).
All human beings can decide on which mind to focus. It takes some practice, patience and perseverance (3P’s as I call it) to do this, but the wonderful thing is that we all have the ability to do so.
It all starts with awareness.Every time, you become aware of fear (e.g. panic or anxiety, or physical symptoms like fast, shallow breathing, hand clenching, heart palpitations, etc.), STOP and do the muscle relaxation practice from tip #4, then some Belly Breathing Breaks. Carry on until you feel the fear subside.IT WILL SUBSIDE IF YOU USE THIS TECHNIQUE FOR LONG ENOUGH.
You can also change the emotions and body sensing, by visualising a calm place you’ve been before, recall joyful memories, to help you switch to a different brainwave pattern of calm relaxation(alpha brain rhythm) and away from the stress brainwave pattern of high beta waves.
The more you do this, the more you rewire your own brain into new networks of effective functioning from within your higher mind or higher soul-self. Read more about this in my Neuroplasticity article on the website. This practice teaches us to manage our emotions to change from fear to Love

6. Gratitude:

My morning gratitude list started with the sound and smell of the ocean a few meters away from my window. So grateful that I can spend the 21 days of personal soul retreat in the complex where I live in Hermanus for now, being able to be so near the sea. Then I sent out a prayer for human healing and love for us all. Yes, I feel sad, and sometimes lonely, but becoming aware of my feelins/emotions, I ackowledge them and let them go. Realising again how emotions soon lift if we allow them to. My quest for this time is to gently start lifting to higher frequencies as my default mode – releasing to Higher Self /Holy Spirit for relief and receiving Love and Support always.
What are you grateful today, just for now?
Richest blessings. Dr Arien.

7. Ginger, Tumeric & Cinnamon Tea Recipe:

Drink ginger, turmeric and cinnamon daily to support your immune system. Optional: add raw honey, rooibos tea and milk to make a delicious healing drink.

Ginger: anti-viral – treats symptoms of colds and flu, reduces inflammation, aids in digestion, improves blood flow, prevents nausea and strengthens the immune system.
Turmeric: anti-fungal, anti-viral, natural pain killer, blood sugar control, anti-inflammatory and immune booster.
Cinnamon: anti-viral, anti-fungal, anti-bacterial, anti-microbial, eases flu symptoms, blood sugar control.

8. Do Something Creative:

Doing something creative and fun is the best stress management tool of all!

I’ll definitely do some painting during my Soul Retreat time! All tools of the trade have been unpacked, ready for when inspiration needs expression!

Attached is a photo of one of my previous play-fun-time paintings. Will never be a professional artist, but that is definitely not the point! Challenging brain networks with new, different activities is the point….also one of the best tools for neuroplastic rewiring

9. Get Your Chef On:

Eat healthy meals to boost your immune system. Use fresh produce and lean meats. Try Anri van Rooyen’s recipe below.

‘I made this delicious creamy recipe. What a winner. I made enough to last for lunch as well. Try it and let us know what you think.’

Leave a Reply

Your email address will not be published. Required fields are marked *

fifteen − four =

This site uses Akismet to reduce spam. Learn how your comment data is processed.

My Shopping Cart

Buy this book:

Health & Happiness Book

Buy this book:

Buy this CD: