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Feeling anxious?

Avoiding anxiety

Sasha from CFC shares her tips for coping in lockdown

MP4 video, 350MB, click to play / pause. Transcript below.

Ways to cope in isolation

Hi, I’m Sasha from the Counselling & Family Centre and here are 7 tips to help you manage stress and cope during lockdown.


Tip 1: Embrace/Accept your worries


•    You have to remember you are not in a normal situation, so it’s okay not feel like you’ve had a normal response to this. 
•    However, don’t  ignore your worries/ anxieties, no matter how small they may be. If it worries you- then it’s important
•    Helpful to write them down in a notebook and then let them go and try to exist in the present moment

 

Tip 2: Maintain a Routine

 
•    Routines help give our day structure and allows us to feel more in control, especially when we’re surrounded by uncertainty 
•    If you’re struggling than it is useful to plan your day, to-do lists might also help.
•    If you’re a parent than it’s really important that you maintain routine for your kids as well

 

Tip 3: Maintain contact 


•    As human beings we are very sociable animals, therefore it is crucial to stay connected to friends and family over zoom, text, or social distancing with them. 
•    It can be easy to feel isolated, especially if you live on your own, but that doesn’t mean you’re on your own. There are services out there that you can reach out to including our counselling services.  We are still here and able to help.  Call us on 0161 941 7754 to arrange an appointment if you're struggling emotionally.

 

Tip 4: Stay Active 


•    The latest guidance on self-isolating in the UK allows people to get out for exercise at a safe distance. This is incredibly useful in helping children continue to play and stay healthy. Research has shown that exercise protects our mental and physical health. 
•    The smallest of activities can have a positive impact on your wellbeing. Or, if you are unable to get outside, try sitting or lying by a window.
•    It’s important to absorb natural daylight, as this is the main way our bodies create Vitamin D. Research has shown that Vitamin D plays an important role in helping to regulate people’s moods and preventing depression. Vitamin D is vital in keeping our bones, teeth and muscles strong. It also supports our immune systems and heart health.

 

Tip 5: Limit your news consumption


•    If you find that watching live news updates or reading your news notifications is making you feel more stressed, don’t tune into them. Limit the amount of time you watch, read and listen to the news and switch off your notifications.

 

Tip 6 : Maintain a normal sleep pattern


•    Sleeping regularly can help towards maintaining a sense of routine. The quality of our sleep can have a significant impact on how we feel mentally and physically. Not enough sleep can make us feel sluggish, lacking energy and tired.
•    Avoiding screens before bedtime and try to go off all electronic devices an hour before you go to sleep to allow the normal production of melatonin in your body. If you can’t do that than adjust the setting on your devices – sometimes it’s called eye comfort which makes your screen more yellow.

 

Tip 7: Focus on the present


•    It may be easier said than done, but if you can, keep your mind focused on the here and now. You might notice that most of your worries are about the past or the future, however the only moment we have control of is the present.
•    One way you can practice being in the present moment is through mindfulness. So, mindfulness is not a spiritual practice it quite literally paying attention to the present moment. 
•    A very quick mindfulness technique you can use anywhere is to bring your attention to every one of your fingers and concentrate on each one of them – you might feel a slight tingle. Once you have gotten through your whole hand than you have finished the exercise! You can get this done in under 30 seconds when you get good at this.
 

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