Navigating the Storm

Coronavirus – Coping with anxiety, fear and isolation…

Well, who would have thought a month ago how quickly and how much our world can change? I keep pinching myself wondering when we are going to wake up from this nightmare and I’m guessing I am not alone. In many ways COVID-19 and all it’s impact show us just how fragile we really are as humans and how unstable and insufficient our ‘systems’ are. Certainly, in my lifetime nothing has ever happened that has changed the entire world in such a devastating way so quickly. How do we cope with anxiety, fear and the isolation that Coronavirus causes?

Facing the Challenge…

Embarking on the second week of lockdown, as a non-essential worker I’ve found the first week challenging to say the least. Our brains are designed to consistently do what we’ve always done, so establishing a whole new routine, structure and lifestyle in one hit needed some adjusting I can tell you.

Having got my head round a few things I now feel able to work on my blog more frequently. I plan to offer suggestions and audio downloads on how to cope with fear, anxiety and isolation to help you navigate through the difficult days ahead. I am not going to say I am open for ‘business as usual’ as I usually work face-to-face. However, I am continuing to provide a service remotely using Skype which offers hypnotherapy, psychotherapy, and counselling in pretty much the same way as though we were sitting in a room together.

Anxiety and fear is contagious…

First, let’s be honest, Coronavirus strikes anxiety and fear in all of us. Questions enter our heads such as will I or someone I love catch it? Should we quarantine? Will somebody close to us die? Will I die? What happens when this is all over? What will happen to the world economy? Will there be food on the supermarket shelves? And with thoughts like that our imaginations play out those worst-case scenarios.

Anxiety and fear create havoc, impacting on our emotions, our behaviour and our health. Every day we hear bad news and more restrictions. So much uncertainty, wondering what will happen next. How can we remain calm and centred and help those around us to do the same as well?

Stop the Spread…

As a psychotherapist I have helped countless people deal with all sorts of problems, crisis, traumas and loss but the Coronavirus brings with it new challenges. None of us have been here before, and the feeling of uncertainty can at times feel overwhelming. But what we do know is that this will pass for nothing stays the same. Just as each season in the year passes to the next season, so will these difficult times pass.

One thing is for sure is that while we may not be able to choose or control what is happening to us or going on around us, we can choose how we react to it. Instead of reacting to a situation or thought we can choose to be proactive by applying a different response, even a new response, which will help us to feel more in control of ourselves and the situation. In doing so, we not only help ourselves cope better, but also our response and behaviour help those around us.

Here’s a few things that I am doing at the moment that helps me cope with isolation, anxiety and fear

I’m following the health guidelines which mean washing my hands frequently and going out once a day to walk the dog and a weekly trip to the supermarket. Physical exercise whether outdoors or in, is important. It’s good for our bodies and our mental health and boosts our immune system. I’m also using the time to catch up on those jobs around the house that never get done, such as cleaning cupboards etc. I’ve also started to use up those store cupboard items that I’d forgotten I’d bought. Amazing what you find in the back of your food cupboard and your fridge!

I am limiting media exposure because I do not want to feed anxiety and fear. Remember what you feed grows and spreads. So, I’m listening to the news once a day. Usually the 6pm news after which I watch something light on TV, read or relax. I never listen to the news before I go to bed. If I am surfing the net for information at any time, I make sure I check into a reliable source (Please see the government blog on advice) and also deliberately look for good news. I avoid spending a lot of time discussing the situation and I keep my radio tuned to light music channels or play CDs. It’s great to listen to old favourites again. I limit my time on Radio 4 to the plays and gardeners question time!

Remember the Toilet Roll…

Anxiety and fear can increase when we focus on ourselves, so finding a way to help someone else helps to take the focus away. Bearing in mind we must keep to Government Health guidance of social distancing and staying indoors this can be challenging but not impossible. We can all pick up the phone and call someone to see how they are. Maybe someone we’ve lost contact with or not spoken to for some time.

Modern technology and social media can really have some benefits. Maybe now is a good time to learn a new skill and get savvy with technology. Being isolated does not have to equate with feeling alone. I would encourage you all to get creative in some new way to help someone else. When we serve others, even in small ways, we take the focus off our own fears and feel better.

Share Good News…

Sharing good news is so important… more than ever in these times. And there is plenty of it. The hard work and dedication of our essential workers (many of whom on low pay), everyday we hear reports of acts of kindness from people pulling together and helping each other. Focus on what is good and you will feel better.

I would like to do my bit too. So in the next few days and weeks I will be adding more blog posts with helpful suggestions on how to continue to navigate the storm. I will also giveaway meditations and hypnotic downloads to help you manage anxiety and fear that coronavirus causes. There will also be some to help you cope with relationship difficulties. And in addition techniques to help you learn how you can use the time to discover new self-growth skills. I will of course continue to be there for those of you who would like 1-1 sessions online. Just drop me a line on jackie@jackiehillcounselling.com or call me on 07426088501 to arrange an appointment on Skype. Together we will all grow through this.

Until the next time,