Coping With Stress

If you’re feeling overwhelmed, write down and share with someone you trust:

• Things you feel you have little or no control over
• Things you feel you have some control over
• Things you have lots of control over

This can be anything from work-related activities, to home-schooling, to money and everything else in between. Once you have your list, talk about it, and identify what you can focus on.

Focus on the Positive

It’s all about the little wins at the minute and remembering to look for the good things that happen to you. When you look for positivity your brain remembers and the more you do it, the more good things you will notice which will hopefully make you feel happier. The NHS Free App can help you build confidence, energy and a positive mindset.

Continue to access nature and sunlight wherever possible.

Increasing numbers will join those already in self-isolation so now might be a good time to make sure you have the right phone numbers and email addresses of the people you care about.

If you’re self-isolating, strike a balance between having a routine and making sure each day has some variety.

It might end up actually feeling like quite a productive two weeks. You could work through your to-do list or read a book you’d been meaning to get to.

The mental health charity, Mind, recommends continuing to access nature and sunlight wherever possible.

Do exercise, eat well and stay hydrated.

Limit the news and be careful what you read

Limit the amount of time you spend reading or watching things which aren’t making you feel better. Perhaps decide on a specific time to check in with the news

Stay informed by sticking to trusted sources of information such as the Government and NHS websites

Have breaks from social media and mute things which are triggering

Mute key words which might be triggering on Twitter and unfollow or mute accounts

Mute WhatsApp groups and hide Facebook posts and feeds if you find them too overwhelming

Wash your hands – but not excessively

AnxietyUK suggests practising the “Apple” technique to deal with anxiety and worries.

Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.

Pause: Don’t react as you normally do. Don’t react at all. Pause and breathe.

Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.

Let go: Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.