A number of people have contacted Quartz Counselling Psychotherapy and Training (QCPT) because the current situation with COVID-19 is causing a great deal of stress and anxiety. Self-isolating and the closure of pubs, clubs, schools, restaurants, leisure centres, etc. has only added to feelings of a loss of control and put even more pressure on mental health. Below are some of the things that you can do to make your life less anxious and more enjoyable.
(Social) Media
Make sure that you only read information from credible news sources, for example, the World Health Organisation (WHO) or the National Health Service (NHS) website. Many “news” sources are wildly inaccurate and will not help you.
Reduce your exposure to social media. Many people are transferring their fears onto social media and prolonged exposure to this can negatively affect you and increase your anxieties. If you find it too hard to unplug, keep to the positive sides of the apps, follow uplifting accounts or find fitness communities. Don’t be tempted to dwell in the “crisis”.
Socialising… from a Distance
Some people are isolating in their homes with family or flatmates, but many will be on their own during this crisis. Remember, being alone does not have to mean lonely. Keep in touch with friends and family by phone or by going on line using FaceTime, Skype, Zoom or one of the other available platforms. If you are with family or flatmates, take some time for yourself- even if you have to lock yourself in the bathroom to do it.
Reflection and Stability
Think about challenging times in the past that you survived. How did you survive them? How did you cope and is there anything positive from those times that could help now? If there is, use it. They are all part of your coping skills.
Think about all of the things about you and your life that have not changed and remain the same no matter what is going on in the world. This will give you a sense of stability. Write a list and read it when you feel that things are moving too fast.
Structured Routine
Your day can lack structure especially if you’re working from home and you are out of your normal routine. You feel you have no control and major decisions about the way that you live your life are taken out of our hands. This lack of structure and control can cause anxiety or make it worse.
Action Plan
Push back by writing a detailed list of things that are under your control (like what time you get up in the morning, when you will do your work, when you will have your meals etc). Use the list to write an action plan and from that devise a structured routine for your day. Include rest times, when you will go for walks in your area (if allowed), relaxation and when you’ll contact friends. You can choose to use the structured routine to write a timetable. Stick to it. Even if you only manage to do 80% (or even less!), you will have put structure back into your day and reduced your feelings of helplessness and anxiety. The more you follow it, the better you’ll feel and the more you’ll get done.
A structured routine is also important because on days when you feel down or depressed it can be very hard to think about doing anything. Even getting up in the morning can be hard and you can forget everything that you’ve done before. If you have a timetable, it’s all there for you. You don’t have to think of things to do and it can stop you giving up. All you have to is follow it.
Relaxation and Self-Care
Relaxation is very important and now you also have the time to do things that you used to enjoy and find relaxing. Choose from the following list or add activities of your own:
· Mindfulness and meditation
· Breathing exercises (breathe in for a count of three, hold it for four and breathe out for five)
· Yoga or Pilates (many classes live-streaming on Youtube/instagram at all levels)
· A hot bath or shower using your favourite oils, soaps and moisturisers
· Drawing and/or painting
· Reading and/or writing
· Listening to music
· Watching films
· Playing games
· Crafting (such as knitting, cross-stitch or calligraphy)
It could be a good time to take up a new hobby, but don’t feel pressured to constantly be “productive” – do what makes you feel good.
Practicalities
Finally, listen to government and scientific advice; remember to do the basic things like: washing your hands frequently with soap and water for at least twenty seconds; using hand sanitiser; avoiding touching your face; resting and eating well. Minimise the risk of catching or passing on COVID-19 to others by keeping your distance when you go out, only travelling when it is essential and staying home if you’re sick.
A final word....
Remember, it is not irrational to feel stressed or anxious during stressful times. Check in with yourself so that you can tell the difference between your natural reactions and what can become a bigger issue. We have provided you with some practical tips on how to get through these challenging times but remember, everyone is different. Take the advice that works for you.
Barbara Finch
Counsellor and Psychotherapist