Staying calm in the face of COVID 19

People believe that positive thinking is about thinking that "everything will work out great all of the time" it isn't. It is about focusing on the present, what is going well and what they can do to make a situation better. - Will Bowen

I wrote a Facebook and Instagram post only a few days ago, about how the level of stress we can handle feels much less than usual for us right now. When we are stressed, it can affect our ability to think rationally and to regulate our emotions, meaning the way we respond to situations is more chaotic or rigid than usual.

It is often the anxiety within us that responds first to stressful situations. 
It is the body's alarm and survival mechanism. Our body's way of attempting to protect us and response to danger. This happens whether the danger is real, or whether we believe the danger is there when there is none. ( I like to think of it as a button that is pushed when we are in danger that sometimes gets pushed at the wrong times or becomes a little stuck)

It's safe to say the Coronavirus has brought for many of us, massive amounts of anxiety, uncertainty and fear 

Before we know it we can find ourselves caught up in what if statements where our perceptions of situations and circumstances become skewed, developing patterns of thinking that are irrational, they are so subtle that it can be difficult to recognise them.

Some of the most common ones are:

• Catastrophizing / magnifying or minimising where we are expecting the worst-case scenarios, magnifying the negatives and minimising the positives that are present  
• Jumping to conclusions, asking what if this happens, what if that happens, being convinced of something with little or no evidence to support it

The more we can recognise that our thoughts aren’t always helpful, that thoughts are not fact and are often driven by our emotions and the way we feel.

I know more about stress and how this can influence my feelings and behaviour now what do I do?

Breathe 

When we are anxious we breathe shorter, shallower breaths so this it a way of calming giving our body the oxygen it needs 

Step 1: Place your hand on your tummy and breathe in slowly through your nose to fill your lungs with air. Imagining there is a balloon inside your tummy. Every time you breathe in, the balloon inflates. Notice the sensations in your tummy, your tummy rising with the in-breath.

Step 2: Now open your mouth and slowly blow all of the air back out of your lungs, when you breathe out the balloon deflates. Allow your tummy to sink. Notice the sensations in your tummy as it falls with the out-breath

Remember that thoughts will come into your mind, and that’s okay. 

We have that covered too!

Simply notice those thoughts, you don't have to follow them, judge yourself for having them or analyse them. Let them drift away as you bring your attention back to your breathing.


Okay, but I wanted to be able to help myself how can I?

Try and create some certainty for yourself with a new temporary routine that will help to calm any anxious gremlins that are going around in our heads.

In the morning 

•  Get dressed (helps with identity, sense of confidence and purpose). There’s nothing at all wrong with a PJ day or wearing your comfy’s on a Sunday afternoon if that's what you look forward to, but wearing them every day instead of clothes can leave us feeling sluggish, set the tone for the day and sometimes affect our mood
• Consider your environment, opening blinds or curtains, making your bed, keeping your rooms tidy (it can offer a sense of achievement) You could add some low maintenance plants such as aloe and peace lily to your rooms, the greenery and bursts of colour can give us a focus

During the day 

• Go outdoors, do some "Green exercise" this is any activity outdoors that means you are enjoying nature, in the presence of trees, an open sky, water, a garden, or other natural scenery. It could be walking, running, biking, rollerblading, taking your dog out to the park or gardening (it helps to lift our mood)
• Stay connected - Social distancing doesn't mean emotional distancing We don't have to emotionally distance ourselves. We need to be connecting with others. it is important we support, reassure and check in with each other. This might be through Facetime, a text message, telephone call or maybe a family quiz that you have organise to take place weekly
• Keep busy, plan one or two things to do during the day, this is likely to give your day some structure help you to feel a sense of control (it lowers stress levels, releases energy and helps with sleep
• Try to limit your time on social media. Use NHS and other government websites if you need to find out information. You can also turn off automatic news updates

In the evening 

• Create a 'Back at home' routine. If you are working from home at the moment, try to separate work from home. This might be through putting work-related items away, changing into more comfortable clothes or listening to your favourite playlist or audiobook.
• Plan some you time, some time to wind down and relax.
• Have a bedtime routine, so that your brain and body recognise and prepare for bed. 

We are all individual, and what works for one person may not work for another. Please feel free to take what you need, adapting it to suit you and your needs.

If you are accessing support through therapy/ counselling ask if your session can take place online or over the phone.  If you would like to discuss this further or anything covered in this blog

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Get in touch!