BEATING THE MENTAL EFFECTS OF COVID-19

Uncertainty is unsettling. Restrictions to our daily lives, combined with isolation from our family and friends, can be very distressing. In addition many people have sadly lost a loved one to COVID-19 and will be experiencing unprecedented grief.

‘The only certainty now is that the uncertainty is set to continue.’

We all need support in these worrying times. So what can we do to help guide us through the assault course of emotions that many of us are experiencing at the moment? The Calm and Headspace Apps are both excellent tools to use, but here are some practical tips and coping strategies as set out by the BACP (British Association of Counselling & Psychotherapy):

Keep a routine

Many people are working from home for the first time in their lives, and some will now be juggling a full-time job with home-schooling their children. And there are people whose usual activities have been curtailed by self-isolation. “Without a routine, negative thinking and anxiety can escalate. I would suggest that people create a day to day plan of things they will need to do, e.g. create a morning exercise programme, cook something different, get into an online course.”

Think about restricting access to news media and social media

This may involve choosing news sources you trust – and avoiding social media channels filled with speculation. Stick to the official government guidance and NHS advice websites. Or limit your access to the news to a certain time of the day.

Keep connected with friends and family

In our new world of self-isolation and social distancing, we can’t meet up with family and friends like we used to. But keeping connected to them is vital. “Connect online with friends and talk about other stuff, invent new fun ways to connect - an online pub quiz among friends...learn a dance routine at home then share it? Play games online?....”

Be present

“Take a breath and really experience where you are and how you are feeling. Take in your surroundings and thank the space/environment and people in your space - to actively be grateful is very powerful.”

Practise gratitude

Be grateful for what you have, instead of what you don’t have. Try keeping a gratitude diary, where you write down three things you are grateful for every day. "These can be small things such as the sun shining, hearing your child laugh, a home-cooked meal, a cosy bed. Think about the things you do have and are grateful for."

Try some breathing and relaxation techniques

Take a five-second breath in through the nose, hold that breath for five seconds and then breathe out for five seconds. Do this five times. Or try the STAR technique. Smile, take a (breath) and relax, breathing out longer than in, to override the fight and flight mechanism.

Write down your anxieties, and let them go

It can help to express anxieties in a way that you can control. That could be writing down what you feel, or keeping a journal. “Allow yourself to worry, put it down in writing in a notebook, and then put that away. Let it go.”

Get access to natural light

Lockdown may have limited your trips to parks and the countryside, but it's still important to get access to natural light. "Our exposure to natural light is limited at the moment, and this affects our serotonin and melatonin levels - both vital for our mental health.” Try sitting near windows and making home environments as light and airy as possible. If you're lucky enough to have a balcony or garden, use it regularly.

Look after your wellbeing

Make sure you are looking after yourself - doing what you can to help get a good night’s sleep, eating well and doing exercise. If we manage these three elements of our lives, it can help make us more robust against anxiety. Certain foods - such as walnuts, almonds or bananas - can help boost melatonin, and salmon, eggs and spinach are among the foods that can help boost serotonin. It’s also worth looking into Vitamin D supplements, a light therapy lamp and limiting blue light from phones or screens as it disrupts circadian rhythm.

Use all your senses

Use all your senses to notice where you are. You might want to notice five things you can see right now, five things you can hear right now, or any smells or tastes. “These can help us resist the well-worn neural pathways around catastrophising and feeling helpless.”

Positive thinking

At times, this may feel very difficult to do depending on your personal situation. But re-framing a negative situation into a positive one can be very helpful. “There are a lot of positives to be gained from this pandemic, which might not be apparent right now. We usually live at such a fast, frenetic pace and sometimes don't stop to think about what it's all about and where we are heading. This situation is forcing us to do that. And we will grow as a result of it.”

Ask for support

It’s not a sign of weakness to reach out and ask for support, it’s a sign of strength. Make a list of everyone you know, friends, family, colleagues, neighbours etc. Now tick the people on this list who can provide practical, psychological and moral support. Connect with them and sustain this support circle.

#MAKINGADIFFERENCE

British Association of Counselling & Psychotherapy
Calm
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