Finding the new normal – by having a routine:
Get up and go to bed at ‘normal times’
When to eat
When to exercise
When to have down time
When to do college work
You will find comfort in finding you have some control and consistency over your daily tasks.
Look after yourself!
Good self-care
Physical well-being – going to bed at a regular time and getting at least 8 hours sleep
Try and eat healthily
Exercise and fresh air in a safe way - take part in activities you enjoy where at all possible at home
Take time out from COVID-19 worry
This may sound silly but try not to worry all the time! Stay off social media for set parts of the day.
Gve yourself a set time each day to do something nice and during this time there should be no mention of anything relating to COVID-19.
This is stressful and it’s important to take time away from this – build in to your day ‘worry-free’ time
Make some positive plans for the future
What things can you look forward to? Places like to visit, what ways do you want to spend your time?
They don’t have to be ‘big’ things
Remember this will not last forever and we can look forward to doing things we enjoy once again
Name your worries
If you name it you can tame it!
Take action to recognise our worries – once named we can do something with them!
Make a list of all the things worrying you – write them down. Once on paper and out of your head it becomes more manageable. Take control.
Look at the list – identify ways to deal with them – what can you proactively do?
Some you won’t be able to change – the future for example. It’s fine, name them but share these with someone. Talk about them, try to accept if some worries we cannot control
Self-soothe regularly
Relaxation strategies if you become anxious and overwhelmed
Build into your day a few minutes to collect our thoughts and move on
Anxiety at this time is normal – but managing this can help massively
Strategies for self-soothing
These may seem daft but be prepared to give them all a try
If they don’t work, then don’t do them
Practice these at a time of calm
Massage your hands
Many people have dry and cracked hands due to ensuring we are reducing spread of bacteria
Once you have washed your hands, use a lotion or cream, especially one that smells nice!
A self-soothing hand massage can help to neutralise anxiety and calm ourselves
Close your eyes and look inwards
Close your eyes – shuts off the incoming information
Take a deep breath and sit still for 30 seconds – this can be helpful if you feel your anxiety rising
Go and sit somewhere quiet – close your eyes – take a deep breath and think about what you can hear – due to the limited amount of traffic now on our roads we can hear the birds more clearly
Give yourself a hug
This may sound daft but when we get a hug it sends a message to our brain that it is safe
Give yourself a hug for at least 10 seconds – consider your breathing and sit quietly
You are safe right now
Box breathing
Breathe in for 4 seconds
Hold for 4 seconds
Breathe out for 4 seconds
Hold for 4 seconds
Repeat as many times as necessary
When we feel anxious our breathing can quicken – this can be used in response to anxiety rising
Body scan
Pay close attention to parts of the body
Start at the feet work up towards the head
Work on your body and how you feel rather than worrying about the outside world
Google body scan and follow the simple procedure
To conclude
We are learning as we go, and no one will have all the answers
The above may help you to manage during this difficult time
Be forgiving of yourself and be flexible – be adaptable and use what works – do what works for you
There is no right or wrong way – it is what works for you
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