5 Steps to surviving, and even thriving, through Covid19
As we enter another lockdown in the UK to manage the pandemic, the strange world of shut down and self-isolation, and with it, uncertainty and worry continue. It is a difficult time for all, but has special worries and challenges for people with chronic health problems. This is a time to focus on skills and strategies to meet those challenges and even thrive though Covid19.
Dealing with difficult thoughts and feelings
Notice and acknowledge your thoughts and feelings, with kindness and without judging. It takes time to develop the habit of noticing thoughts and feelings, but it’s worth working on this skill, and this is a good time to practise. Noticing helps us step back and gives us breathing space and perspective. You may notice thoughts you are having around the virus and its impact on the world around you. You may notice yourself worrying about physical sensations. Worrying thoughts and feelings of anxiety come from our ‘survival brain’, trying to protect us. These thoughts and feelings are often unhelpful, but quite a natural consequence of our hyper-protective brains. When you notice difficult but unhelpful thoughts, acknowledge them with kindness and understanding. You may say to yourself “Thank you brain for trying to protect me - these are difficult thoughts and anyone would find them difficult - but they are just thoughts from a hyper-protective brain”. Once you have noticed and acknowledged, refocus your attention on doing something that is important or satisfying to you. Which brings us to step two…
Notice the opportunities in this situation.
With the world rapidly changing around us during this period, and so much sad and difficult news, it’s easy to become drawn into bleak views and feelings. But as the world changes, there may be some opportunities that arise too. You, family and friends will likely be at home much more. Communities are pulling together; people are reaching out to each other. It is springtime and the weather is improving. This might be a good time to:
Pick up a craft or hobby that you haven’t done for a while, perhaps pick up a project that has been set to one side; pull out that hammer or the paint brushes again or give the garden a little attention. Remember to set activity baselines and pace. Graded Exercise Therapy.
Start a regular meditation or relaxation practice. You could even go a little deeper and do a course. (Palouse Mindfulness offers a free online meditation course) or link up with friends with an app such as Insight Timer to share regular meditation practice together.
Start regular stretches and exercise. Perhaps you had a routine that has dropped off – this is a great time to pick it back up. For guidance on exercising with a chronic health condition see: Graded Exercise therapy
Connect with others – many communities are coming together online to support each other. This may be groups with a shared health condition, or local community groups. This is a chance to be supported and support others, make new friends and connections. With one caveat: spend your virtual social time with people who lift you up, raise your energy and you feel mutually supported by. If you find someone draining, brings down your mood or increases your anxiety, back away or cease spending online time with them; looking after your health in this way is responsible and not unkind.
Spend more time with friends and family. Which brings us to step three…
Spend more time connecting with friends and family.
Socialising is always very important for our health and wellbeing, but even more during this period of social distancing. Set time aside to talk to family in your home – discuss how your family will approach this time of change and the increased time spent together. Talk about your feelings, have fun, play games and laugh. Set up telephone and online get-togethers with family and friends, and groups of friends. There are many apps that allow groups to meet online, such as Skype, Microsoft Teams, Zoom, WhatsApp and Messenger. Use YouTube to learn how to use them. Share online time together over a social drink - arrange virtual coffee or pub meet-ups.
Set routines and boundaries.
With normal family life and routines disrupted, it’s worth giving some thought and discussing with family how to maintain routines and how to give each other space. Recently in a news feature, three old friends who moved in together for self-isolation said they had set the front room aside to allow one to separate and have quiet space; for as much as they get on with each other, they sometimes quarrel. Having these discussions with your family and having a plan is important to reduce the stress that arises from prolonged close living. Normal school and work routines are lost; make alternative routines that help to give structure and purpose to your day.
Get some fresh air and sunshine everyday.
It sounds simple, but research has shown that the health benefits of being outdoors, especially in nature, are unequivocal. At the time of writing, the government still recommends going out for exercise once a day, but keeping a good distance from other people. Even if you are unable to go out, try to get time every day in your garden or back yard. Even opening the window and bringing in fresh air and sunshine can help to enliven and lift mood. Build this into your daily routine so it doesn’t get set aside and forgotten.
Remind yourself that this period will pass. When it does, you may come through this time with new or refreshed skills, routines and friendships. There are going to be periods that feel very difficult, both personally and in the communities around you, but stay focused on keeping healthy and what positive changes you will take with you into the future.
To learn more about dealing with difficult thoughts and feelings try ‘The Happiness Trap’ by Russ Harris or check out this resources page.