Back to lockdown: How to get through times of uncertainty
Strategies and tools to help you cope and feel more in control during Level 4 lockdown.
Sir John Kirwan and Dr Fiona Crichton from the Clinical Team at Mentemia recently came together in a virtual session - The return to Level 4 Lockdown - reaction and coping strategies - to share some ideas on what we can do to care for ourselves and our loved ones, as well as what sorts of helpful tools and content we can use in the Mentemia app that will help us put these ideas into action.
It's very normal for us all to feel anxious, helpless or overwhelmed right now as we head back into Alert Level 4 lockdown. In fact, it would be abnormal not to feel these sorts of emotions. So what can we do when our emotions run high? How do we regain that feeling of control? What helps when we feel ourselves spiralling?
While many of us sit here wondering what the future holds, how long we’ll be in lockdown for, and worrying about what might happen in the next week or next month, it’s important to remember that this is only temporary. Things will get better, and as proven before, we will get through this.
In this session, JK and Fiona opened up about their reactions to the lockdown and provided some useful advice and insight into what’s keeping them well throughout the process. It all starts with perspective.
Perspective
Although anxiety can appear in many forms and can be really confronting, it can actually be a good thing. It’s our brain’s way of telling us that it’s trying to protect us from harm. This is because of the amygdala, in the limbic system (the emotional part of the brain). The amygdala activates the fight or flight response when faced with danger.
But it doesn’t distinguish between something happening in reality or the imagination. So, we run the risk of experiencing a stressful situation twice. Once in the imagination - and again if it actually occurs. There are many ways to manage anxiety and help our brains go from fight or flight back into rest and digest mode. Read Why do I feel so anxious? to learn more about what goes on in the brain when we feel anxious.
Try and take it one day at a time. Worrying about the future can cause us to catastrophize what will happen next - but that only makes us worry about a future that may never happen. Instead, be present and focus on what’s happening in the here and now. Try not to catastrophize about what might or might not be.
It’s important right now to limit the amount of news and social media that you consume in your day, as it is common to feel overwhelmed by the inundation of information online. Our brains are not wired to deal with information overload, so when we read or watch too much of what we can’t control, naturally our brains become anxious and stressed, and a negative loop is created in our brains.
Having podcasts or something positive to listen to can be a good circuit breaker, to help bring our brains back into the present, and into a state of calm. If you’re feeling anxious from reading the news and scrolling through social media, Sensationalism: How to avoid it is a great article to read for discovering ways to decrease your exposure while still staying informed.
Recognising and acknowledging your feelings during times of stress can be really helpful in coming to terms with what’s going on around you. Try to validate how you’re feeling - take a moment to understand that what you’re feeling makes sense and be kind to yourself.
Imagine treating yourself like you would a friend or family member, and think about some of the things you could say or do to help yourself feel better. Having small daily things in your life right now can help get you through the tough times and help you feel more in control of your emotions.
What helps
After validating your feelings, try drawing up a plan that you know will help you to get back on track to feeling your best.
Take a look at what JK has planned to do over lockdown to look after himself daily:
Breaking life into days (not worrying about tomorrow, only today),
Starting the day with walking/riding,
Connecting with friends and family,
Listening to more podcasts - taking the time to learn,
Using the Worry Map in the Mentemia app,
Increasing guitar playing by 30 mins (now practices guitar for 1.5 hours a day),
Watching the news only once a day, limiting screen time, so he doesn’t feel on high alert all the time,
Breathing exercises - breathing helps calm his mind, brings him back into the present, and regain control of his feelings.
Here are a few ideas to help get you started on building your daily wellbeing plan.
Write down your worries
Writing down your thoughts and worries is one way to help you to cope with anxiety, switch off at the end of a day, and take control back in your life. When we write out our thoughts or worries and see them on a page, it can give a new perspective, help us process problems and allow us to let go of the things we can’t control.
Disconnect your brain when you can
Unplug, unwind, and have something to look forward to each day. Unplugging your brain everyday by doing things that take a bit of focus like listening to a podcast or cooking a meal can help when things feel challenging.
Take regular breaks
Taking time out in your day can help you to separate work from life, and create a more balanced environment for yourself and those who share your bubble. It’s also totally normal to experience brain fog from feelings of anxiety - you might feel slower, less articulate, tired, or struggle to concentrate - so taking regular breaks can help to reset your brain and clear your mind.
Go easy on yourself
You may feel less productive during this time, but that's okay - we're in the middle of a crisis. Be kind to yourself and to others. As JK puts it, “I’m okay. I’m going to be the best I can today and that will be enough.”
Feeling less productive doesn’t mean working longer hours in a day to make up for lost time. We’re all in the same boat and we all understand that these are strange times.
Reset your expectations
Rethink your expectations of yourself and of others, especially if you're a leader. Understand that people will need to slow down, take time out each day for themselves, juggle family and life commitments, and may not be able to operate at 100% capacity when it comes to work productivity.
Set boundaries
If you’re feeling particularly overwhelmed, then try putting boundaries around what you do, and when you do it, to avoid the risk of burnout.
It’s also good to put boundaries in place when it comes to the people around you. If you find that colleagues, friends or family are talking about things you don’t want to talk about right now, or are being constantly negative, you can just say ‘Hey, I don’t want to talk about this right now’.
It’s okay to protect your own mental wellbeing, so don’t feel guilty about stepping away from a conversation you aren’t comfortable having.
Turn uncertainty into certainty
When life is uncertain, it often helps to try making a list of the things that you know are sure and certain - this gives the brain a chance to calm down and feel safe.
Plan out a routine
Try to keep to a routine and do the things you know will keep you safe, for instance, always packing your mask and your hand sanitizer so that you know you’ll have them when you get to the supermarket.
Make time for humour
Adding humour and laughter into your day can help your brain to produce endorphins, that will help keep you going when times get tough.
Prioritise fun
Prioritising fun and enjoyment each day is another great way to get some of those feel-good hormones flowing. Make sure you have something to look forward to at the end of every day, and do at least ONE thing that you really enjoy.
Switch off at the end of the day
Make sure that you unplug at the end of the day. Deliberately switch from work mode to home mode, as it’s important to recharge your mind and body so you can feel good to tackle the next day fresh and rested.
There are a few ways you could switch off:
Shut down your laptop and put it aside somewhere you can’t be tempted to check emails or messages.
Play some of your favourite tunes and have a dance.
Tell yourself, “I’m done for the day.”
Change into your exercise gear and go for a walk or run around the block.
Pop Netflix on and sit down to your regular evening series.
Nourish your body
Looking after your body is important to keeping you well and balanced during a time of increased stress. Making sure you get a proper night’s sleep, eating a well balanced diet, getting some movement into your day, and even being kind to yourself, can all help to ensure you keep on top of your mental wellbeing.
Showing vulnerability
Sharing how you feel with the people around you - whether friends, family or colleagues - can be a good way for you to validate your feelings and share the load. It can also encourage them to open up about how they’re feeling, and that it’s okay to feel vulnerable right now.
This is especially important for kids. We can sometimes forget that these times can be equally stressful and scary for our children. They may also be struggling to digest, accept and even understand what’s happening around them, and may have worries about what they hear or see on the news, social media and from their mates.
The best thing you can do is sit them down and be open and honest with them about what’s going on. Explain to them that this is life at the moment, and that things will get better. Give them all of the right information and tools they need to help them understand the ways they can keep safe and well.
Turn negative thoughts into positive truths
Get rid of ‘should’ statements! It’s easy to start comparing ourselves to others, but we don’t really know what’s going on for them. Everyone is different, and everyone deals with stress in different ways. There is no rule book, and no one size fits all. Make sure you focus on what YOU need and what’s good for YOU.
For JK, he’s stopped thinking ‘why?’ and started thinking ‘is’, so that it’s less about ‘Why is this happening?’, and instead, ‘This is happening so what can I do?’. This simple way of thinking has helped JK to work on the solutions, instead of dwelling on the problems.
Remember to STOP
Stop, take a breath, observe, proceed. This technique can really help to reduce those levels of anxiety you may be feeling, and can be used to help loved ones who are feeling anxious too. Read more about this technique by heading to the ‘When the heat is on’ article in the Mentemia app.
How Mentemia’s 6 pillars of wellbeing can help you to level up your mental wellbeing
CHILL
Making time to chill helps to stand down your amygdala, and enables you to unwind, and switch off in the day. When we make time to chill each day, we’re telling our systems that it’s safe to relax.
DO
Engaging your brain improves brain health and helps you get into the flow. When you engage your brain in learning, you get good neurotransmitters like dopamine, which protects the brain, helps you feel more confident, and allows your brain to function well.
CONNECT
Making sure you have people who uplift you in your life helps you to feel less alone and ensures you get through times of difficulty. We're social animals who crave connection and a sense of belonging, so it’s crucial to reach out, lean on your family and friends for support (if you're a frontline worker especially) and if you’re feeling extra pressure right now.
CELEBRATE
Are we doing things that matter to us? Finding gratitude for the good that is already in our lives and, most importantly, showing kindness and acceptance towards ourselves can really help us cope with challenges and enables us to find the positives in life.
ENJOY
When we do things each day that we enjoy it can help us feel happier and become more resilient - particularly in times of uncertainty. Remember to add fun and laughter to your day to boost those feel-good hormones.
MOVE
Adding movement to our day can make a big difference to how we feel, not just physically, but also mentally. This is because keeping active releases endorphins. So, a little bit of movement each day can give us a greater sense of wellbeing and lower our levels of stress and anxiety.
To learn more about what tips and tricks you could use in your day, and what others are doing for their mental wellbeing in such times of uncertainty, you can listen to the podcast here.