Keeping Mentally and Emotionally Strong

As the Coronavirus pandemic takes its course, I’m spending a lot of time thinking about the difficulties we’re facing managing the stress and anxiety of the situation. As a coach, I work with people experiencing different levels of anxiety and so have some understanding of what we can do to help ourselves. Covid-19 has prompted me to also read some articles and books on the best ways to manage this heightened sense of anxiety and I’m sharing what I know with you, in case it may prove useful.

Before we begin – reflect that it is OK to feel anxious at this time. Become aware of your anxiety levels – when do they increase/decrease – stop doing the former and do more of the latter.

Here are some tips for you – please consider sharing.
 
Social Media:
Our anxiety feeds off the noise from our social media accounts. Consider trying the following:
• Switch off Twitter – It's a means of spreading anxiety and panic around the world!
• Identify 2-3 reliable/informative news and media websites and set up a daily feed from them (e.g. WHO https://www.who.int/; NHS website ). Deal only in FACTS. If you must have your regular social media fix, find links to sites that are completely escapist.
• Limit yourself to no more than 30 minutes a day on social media – manageable this on most devices.
• Spread the word of the benefits of a digital detox.

We Feel Stressed when we Feel a Lack of Control:
Focus on what we CAN control and accept that there are things we can't – that’s OK. Acceptance brings release.

The Importance of Action:
• Go for a walk/run/cycle/garden daily – fresh air, vitamin D and physical exercise all release feel good serotonin.
• Do exercises/Pilates/yoga at home – there are You Tube videos for free classes. (Do it at the same time as some friends and then compare notes via Skype/Whatsapp etc).

Help Others:
Check in with an elderly neighbour, ring a friend in the 'vulnerable' group, collect someone’s shopping, teach someone how to use Skype/Whatsapp etc, sign up to a local volunteer group – social interaction creates a positive link with someone else and makes us feel better.

Be Calm:
Plenty of meditation/mindfulness apps available for free to take you through a guided mediation. You will feel calmer. Share your experiences with friends and family.

Talk:
Phone, Skype, Facetime etc., someone different every day. List of friends and family and work your way through them. Try and stay positive in the conversation – perhaps share some of these tips with them. Create Whatsapp (other platforms are available) groups to keep in touch.

Write:
There’s significant evidence that keeping some kind of reflective journal helps us order our thoughts, separating what’s real from what’s imagined. You need only devote 10-15 minutes a day (set a timer) and who knows – you might be able to publish it later! (Daniel Defoe of Robinson Crusoe fame did just that in his 'Journal of the Plague Year'.) This also helps us understand why we feel the way we do – and what we can do about it.

Get Creative:
• Learn a musical instrument/knit/paint etc., etc. Explore the internet which is full of 'how to' guides.
• Work through those recipe books rarely opened.
• Make something.

Use Technology to Connect with Others:
• Cook the same recipe as friends and share photos of the finished dish.
• Listen to the same concert/podcast /radio programme and discuss (do the same with films and TV programmes or a book).
• join an internet choir or band.
• the list of ideas is endless!

And Reflect:
Most children will remember how their family home felt like during the Covid-19 pandemic more than anything specific about the virus. Our children are watching and listening to us and learning about how to respond to stress and anxiety. Let them learn resilience from us.

Some useful sites:
• https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/

• https://www.nhs.uk/oneyou/every-mind-matters/

• https://www.youtube.com/watch?v=ZnANLAcpRZ4&feature=youtu.be

• https://www.youtube.com/watch?v=ME5IZn4-BAk&feature=youtu.be

• https://youngminds.org.uk/blog/what-to-do-if-you-re-anxious-about-coronavirus/