For our first blog post from Lantern Psychotherapy we thought it was important to say something about the biggest issue impacting the everybody’s lives at the moment; COVID-19. The current situation is proving incredibly difficult for so many people for many different reasons. There is lots of information out there about how best to look after yourself and your mental health and wellbeing during this time. This blog discusses some of the best tips we have identified to cope with the impact of COVID-19 and how Cognitive Behavioural Therapy (CBT) might be able to help.
Stay connected with others: While we must stay apart physically at the moment, it is really important we maintain social contact with others where possible. We are social creatures which is one of the reasons that these restrictions are so difficult, many people struggling with their mental health report feeling better after spending time with friends or family. Consider if this might be helpful for you and ways to do it such as telephone, video calling or a socially distanced walk in a permitted place.
Exercise: There is lots of research showing the positive effect exercise has on mental health. Exercise has been shown to increase levels of naturally occurring “happy chemicals” in the brain and helps us to improve our physical health and fitness. Think about how to exercise safely and pace yourself!
Do not ignore problems: COVID-19 has thrown up all sort of different issues for people and those issues can be difficult to navigate and feel overwhelming. Perhaps you are struggling with childcare issues, managing finances while furloughed, coping with working from home, looking after sick relatives or finding it difficult to get out for essentials. Sometimes when people feel overwhelmed by issues it can be hard to know which way to turn. CBT can help people struggling with these issues to learn effective problem-solving techniques, enabling them to identify and tackle these difficulties.
Do things you enjoy: When the world around us is in such turmoil it might feel trivial to be thinking about doing things you enjoy, but to take care of your wellbeing, it is important to consider what you have control over – and one of those things is how you spend your time. This might be a good time to resume a hobby you have not had time for recently, read a book, watch a boxset or even try something new.
Limit media exposure: Whilst it is important to stay informed about the current situation, when there is not much good news constant exposure to this might start to feel overwhelming and be damaging to your wellbeing. People have reported feeling ‘obsessed’ with the news spending hours each day looking at different sites online, constantly refreshing to get the latest updates. If this is something you can relate to, think about how much this is helping or hindering you. Consider limiting your news intake to a specific amount of time each day and spend the rest of the time focusing on other things.
Keep a routine: Lots of people are currently feeling like their lives are unrecognisable when compared this time last year. Many things we used to do to give our lives structure like going into the office or meeting friends are currently unavailable to us. Research shows a lack of routine can lead to and maintain low mood. It is therefore important to try and ensure our days have some structure – simple things like getting up on time, having breakfast, lunch and dinner and going to bed on time as well as trying to have a balance of enjoyable activities, routine activities and activities that provide a sense of achievement. If you have noticed your mood is low and you are struggling to maintain a routine or find motivation to do things a Cognitive Behavioural therapist can help you to identify and plan activities that motivate you and help you feel better .
Do not catastrophise: Catastrophising a is way of thinking where everything is ‘worst case scenario’ and can lead to worry and feelings of anxiety. It understandable to think and feel this way when faced with a global pandemic! However, there are things you can do to keep these thoughts under control; try asking yourself if you are jumping to the worst conclusion or imagining a “what if?” future scenario. If you think you are then ask yourself some questions. What are the chances the scenario you are worrying about is going to happen?What is most likely to happen? What would you say to someone else in your situation? If this is something you are finding difficult, CBT can give you the tools you need to be able to identify the catastrophic thoughts that cause you anxiety and help you to be able to challenge these thoughts and think differently in these situations.
Be kind to yourself: We are facing exceedingly difficult times and doing the best we can to cope as best we can, so do not expect too much of yourself. Try not to compare yourself with others or try to reach anyone else’s standards or expectations. Your wellbeing is important so take time out to look after yourself – if that means spending time on the sofa in front of the TV, spending more time than normal on your hobbies, going out for a run or treating yourself some nice snacks then it is important to do it. If, however you are finding coping difficult, feeling anxious or worried about your wellbeing then Lantern Psychotherapy are here to help. Please get in touch to discuss how CBT could benefit you.
Some Helpful Links
https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/
https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-anxiety-tips/
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
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