Five Ways to Boost and Maintain Your Resilience During Lockdown

 

It’s another lockdown and psychological resilience is going to be particularly important. At times like these, we can feel overwhelmed, largely because things feel out of our control, but there are a few things you can do to take control of how you respond to the changing circumstances.

Make a plan - Take charge with Problem Focused Coping

Having a plan is something that psychologically puts our feet on the ground and gives us a sense of control. Plan small things as well as big things.

Ask yourself what you need to right now, what is the most important thing you need to focus on right now?

It may be something big like sorting out your finances, organising work, or how you are going to juggle online schooling as well as that zoom meeting.

These are important… but remember they cannot be perfect! This is not a perfect situation, so the way you respond to it is unlikely to be perfect too. Like everyone else you make the best of the situation and do what you can.

Plan some smaller things too. Times when you (and the family) going to stop and not worry about what else needs to be done. This might be planning for everyone to sit down and watch a film together one night a week. It could be everyone going for a walk together when it’s time for your daily exercise.

This is even more important when you have teenagers who are struggling with the uncertainty of exams. Get them to plan time to do something else rather than schoolwork. Help them to understand that half an hour away is not going to make things worse; it may just make them more manageable.

Psychologists refer to this planning strategy as problem-focused coping: tackling the particular thing that has been causing the stress. Often thought of as the practical solution. It asks the question: “What can be done practically to cope with the situation right now?”

Focusing on the problem and the possible practical actions to solve it, has the added benefit of giving us a greater sense of control over the situation. Being proactive allows us to take control of the stress response, which inevitably has the effect of reducing the emotions created by the situation.

Make a list and prioritise those things that you can practically have an effect on right now.

Always remembering it will not be perfect… just the best it can be given the circumstances. 

 

Have Someone Curate the News for you

One of the most useful things I have found is limiting the amount of news you read or listen to throughout the day. You can take control of the flow of information that you are subjected to. Rest assured that if there is anything you need to know, you will find out about it, so turn off notifications and decide to only check that app on your phone once a day maximum.

The nature of 24hr news means that it is often phrased and presented in the most eye-catching and dramatic language. This can trigger a stress response. Control it by stopping the flow of information and the beep from notifications. This is also useful from any social media platform too.

Decide what you can mute and do it… take control.

If you find that you get easily overwhelmed with the news information, get someone to curate the news for you. This could be a friend or a relative. Get them to send you a few points, the “most needed to know” things every few days. It could be just a few links to satisfy your need to know while making sure you don’t head down the rabbit hole of dramatic and stressful news stories.

The curated information is the only source of news you use… the rest can be ignored.

Stay Connected

Social connection is so important, that’s one of the reasons we find being in lockdown so difficult.

Research has shown that social support is the magic bullet against the negative effects of stress. The greater the social support we have, the less likely we are to feel overwhelmed with the problems of the day.

Texts, phone calls, zoom e.t.c Checking in with friends or family with a message each day helps us stay connected and reduces stress.

Remember that a problem shared is a problem halved and in these circumstances, it is good to share in the collective pressure the pandemic has thrown at us.

Staying connected has the two-way effect of building your resilience and the same for those you stay in touch with.

A text each day, a smiley face emoji, or a funny picture can be just enough to make someone stop worrying for a second and smile. It should never be under-estimated.

What has been your go-to stress buster?

What has worked for you in the past? What is the thing that helps you relieve stress?

Build that into your day and make it something you do frequently rather than waiting for the stress to take hold.

Prepping for stress in these times is so important. It may seem like you are being negative, but actually, you are being proactive which is a positive behaviour. Being prepared and having an action to take gives you a sense of control that is so important.

If you have found that listening to music while you get on with the bustle of the day has helped in that past, do it now.

If getting up that little bit earlier so you can enjoy a cuppa before the kids wake and the day starts, do that now.

If reading a book helps, then set aside some time each day, even fifteen minutes, and do it.

You are not being self-indulgent you are warding off the negative effects of stress and building your resilience.

Remember you are allowed to exercise, so go for a walk. Get out in the fresh air. Make it part of your plan; the daily to-do list. Make time for those things you know beat stress, even when you are not stressed, and you are bolstering your resilience.

Seek out help and support when needed. Help is out there…

There is support available and if you feel that things are getting too much, then it is important that you seek that help.

Over the last year, I have been contacted by people who are feeling the pressure of the circumstances and are relieved to be able to share those worries. In most cases that problem shared really is that problem halved.

You may also find your on-going or previous anxieties have flared up. This is common, so don’t panic. All our anxieties (unconscious stress) have to be considered in relation to what is going on in life right now. The greater the stress in life, the greater our anxieties are likely to be.

Mental health service and support are still able to practice during lockdown (under covid secure protocols) so do not be afraid to reach out for help.

As a Psychotherapy and Hypnotherapy service, I am able to continue to help people during the current restrictions. As I practice alongside healthcare professionals (Osteopaths) there are strict hygiene and social distancing protocols (in excess of the current covid secure guidelines) and you can be assured that you can enjoy the same when you attend your therapy session.


Of course, if you have any specific questions or concerns, please do not hesitate to call/email me.

You are welcome to come along for a free initial consultation, book now at www.ketteringhypnotherapy.com or call me direct on 01536 350328.