Covid 19 – Building resilience

MyCoachingToolkit - Stress Management Blog

Covid 19 special

The clear message during this global pandemic has been to stay home and stay safe, so we wanted to bring you some more tips and tricks from the coaching world, because we do not know how long it will last.

We had some great feedback on the information we shared in the last blog, so this time we have information on building resilience that can be helpful when talking with family and friends or for any clients who are finding this time difficult.

Build resilience so you can bounce back

As a professional coach we help others listen to their emotions so they can make sense of how they feel, but it’s difficult for some people to stay positive in this situation when they do not know how long it will go on for. So where can we look for hope right now and how realistic is it for us to simply – Keep Calm and Carry On?

Our normal coping mechanisms are being tested to the limit by the current ‘stay home’ restrictions, with many of us feeling bored, frustrated and lonely, so here are some of the techniques you can use to help your clients’ boost resilience, focus on the future and take this one day at a time.

As we did with the last blog, we have looked through our coaching manual to find some simple ideas you can try yourself or paste into your social media:

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.

And finally… Stay connected

We are a new resource centre and our vision is to support an international network of professional coaches like you, so we want to encourage you to:

  • Reach out to your clients and other people around you to see how they are coping and if you can help them work through any worries or concerns they have
  • Use your voice on social media to post some of the hints, tips and tricks we have suggested from our coaching manual
  • Come together as a community of professional coaches to share your knowledge, experience and ideas to support each other through this global pandemic

We really hope you will find this blog helpful and supportive as its the second in a short series of similar blogs that will focus on giving the professional coaching community ideas for how to use your skills and knowledge to support each other and your clients. The next will focus on how we spot and manage stress in a time of crisis like this, plus some simple meditation techniques you can use or share.

Please feel free to get in touch and let us know if you do use any of these ideas, or just let us know what you are doing to support others as it may be something we can share across our network.

As we don’t know what the future holds, or how our family or businesses will cope, we plan to use this time to focus on staying positive and share that energy with the people around us.

Please note – Our materials can only be copied and distributed, if you include a reference and link to the original source: (cc) – 2020

Leave a Reply

Select your currency