Covid 19 – Building resilience

What you are thinking is directly linked to how you are feeling, so if the global pandemic is all you can think about right now how is that making you feel?

Remember we are all in this together and you may not be able to change what is happening, but you can change how you feel about it. Work backwards for a change and focus on how you want to feel. For example, if you want to feel happy focus on the things that would normally make you happy. It could be something simple like meeting up with family and friends, however that is not possible right now, but you can still talk to them or video chat. We are seeing people have virtual parties, quiz nights and even weddings, so grab a pen and paper and see what makes you happy.

Task 1: Make a list of all the things that make you feel happy. You may need to be innovative or creative to find a way to still do the things on your list. Some may not be possible because of the physical social distancing, however they can be flagged as the first things you want to do once restrictions are lifted.

You may now have time on your hands, so what are you doing to fill your day if you are stuck at home?

We know the things that interest us are normally the things that also make us happy, so do a quick check of that list from task 1 and add in all of the things that interest you. For example, you may like to travel and see new things, however that is not possible right now, but you can use the internet to take a virtual tour of the world and share any holiday experiences you have had.

Task 2: Get on the internet. Now is a great time to look back through your holiday pictures and write a travel blog, write that positive restaurant review or work down your list and sign up for distance learning to feed your mind.

For some people, the current situation can cause them stress that is as physical as it is emotional, so how do you manage stress and keep active?

You know getting plenty of sleep, staying hydrated, eating a balanced diet and getting regular exercise will help your body be ready to cope with anything, but if you also link in positive mindfulness, this is where you can start to feel real benefits. Get outside, go for a run or walk your dog and use the time away from your normal environment to practice mindfulness. Look around and be fully aware of where you are and what you are doing, but not overwhelmed by what is happening. Depending on where you live, your choices may be limited on what you can do, but try Yoga as it only needs a little floor space. It is a great blend of both body and mind, so you can switch off all other noise and just focus on how you are breathing, moving and holding your body.

Task 3: Make time each day to do something physical. Get outside if you can and let the people around you know you will not be contactable so you take a little time out so you can focus on how you are feeling, listen to your body and work out how you can stay positive.

Some people just naturally see the glass as half full, so what can the rest of us do when it really does look half empty?

Right now, it may be hard to feel positive, especially when the 24hr rolling news is giving a constant update on the impact this global pandemic is having around the globe, but we know things will return to normal. We may not know when, but seeing just how amazing communities can be at coming together to do whatever is needed to get through this, helps us feel hope. We all need to change the script and update our internal dialogue so it sounds way more optimistic. We know it will not make any of this stop, but it will change the impact it has on you and how you feel about it.

Task 4: Only watch the news once a day and switch off your news alerts. Try to visualize how life will be next year so you are not overwhelmed by the current situation and share any positive information you see with the people around you.

Everybody needs support right now, so what can you do to help?

You may be able to volunteer to help the NHS, sign up to help distribute food and supplies or simply check in on your neighbors, but whatever you can do will help. I will help others and it will help you. If however, you are not able to leave home, then your options are limited so please make sure you get the help you need and stay connected with as many people as you can. The simple act of talking and listening is the biggest defense we have right now against boredom, frustration and loneliness. Talking about how you feel can help get things back in perspective and build your resilience as we go through these difficult times together. Talking also makes us feel happy, so make full use of the technology we have available and keep talking.

Task 5: Make a list of all the people you enjoy talking to and give them a quick call. Talk about anything and everything so you laugh, you smile and you boost your happy hormones. Then check in on anybody you have not heard from and see how they are doing, because they may not have had any calls and your call could be just what they need.