6 key pieces of advice from a Clinical Psychologist, to support the transition from lockdown no.2 & beyond.
As lockdown 2.0 ends it is assumed that the majority of people will be celebrating a return to some sort of normality. And with a vaccine ready for mass roll out in the near future, some may even be celebrating the end of the pandemic itself.
However, not all are celebrating. For some, the pandemic has provided welcome relief and respite from their day to day lives. Starting university without having the anxiety of having to meet new people “face to face”, the relief at being able to work without feeling scrutinised by others, the joy of not having the long commute and being able to spend more time at home. Some individuals with mental health difficulties, such as anxiety or obsessive compulsive disorder (OCD), have found people to be more empathic for what they have been experiencing, as many people who’ve never experienced anxiety before, experienced this through lockdown.
It has forced people to stop, to reflect and to look at what’s important. People have reconnected with loved ones (albeit via zoom). People are creating forts out of dining room furniture (most for children, but for others just because...why not!). We’ve found areas in our local communities we didn’t know existed. People have learnt how to bake (banana bread was the most googled recipe in April). Communities have come together to support one another. Some have found that they’ve thrived at work has come out of the busy, ‘noisy’ office environment.
So for those who aren’t celebrating the end of lockdown or restrictions being eased, what can you do to help yourself adjust...
1. Release the Pressure
2020 has required us all to change what we do, how we work and how we live, often overnight. It hasn’t been easy and it seems, for the most part, that this has been accepted. Go on social media and there is always a post about “you’ve got this”, “we can get through anything” or some other motivational message about surviving tough times. When things change again, it would be wrong to assume that just because this was once our normal we should just be ok and get on with it. We’ve nearly had a year of living under very different and difficult circumstances. Some people have had to live in isolation for months, families have had to choose who they let in their bubble and many have had to totally change usual coping strategies (closure of gyms, no team sports). Going with the flow, accepting our feelings and allowing them just to “be” is perfectly ok as we move forwards. It was ok to struggle with the changes lockdown brought and it is ok to struggle or be uncertain now lockdown is being lifted.
2. Breathing
If, as you return to “normal” things, you feel your anxiety rising, breathing is the easiest way to reduce this. Anxiety occurs because our brains detect a threat and tells our body to prepare itself for fighting or fleeing. Breathing deeply from our diaphragm sends a powerful signal to our brain that there is no threat and as such our brain reverses the message. Practising deep breathing on a regular basis can really help when we are faced with anxiety.
3. Practice gratitude
Practising gratitude has far-reaching effects. It’s been shown to be good for our physical and mental health, our relationships and levels of satisfaction with life. Practising gratitude means noticing the small things that happen throughout the day – the bus being on time, the fresh minty taste from your toothpaste in the morning, the sun shining through your window. Eventually, all the small things will build up. As your brain starts to make connections you will start to spot more and more small things to be grateful for. The more you bring your attention to the things you are grateful for, the more you will notice things to be grateful for.
4. Talk to someone
If things are really difficult, the anxiety isn’t reducing find someone to talk to. Another good thing to come out of this year is the world of therapy is changing. Most therapists have been forced to rethink how they offer a service. The benefit to you of therapy being online? You are no longer tied to a therapist just because they live in your community. You can speak to anyone anywhere, anytime! Finding the right therapist to meet your needs has never been so easy!
5. What have you learnt?
Despite the obvious difficulties this year has brought for many, there has been some good. Now is the time to reflect on this and think about what you have learned. What has worked well for you and what hasn’t? Now plan how you are going to take the things you’ve loved, enjoyed and thrived from forward. If you are one of those people who has thrived working from home, away from the noisy office, reflect on this with your boss and talk about home working in the future. If you’ve taken up running or a zoom exercise class, why not join a club or try the real thing? For me, before March, I was always the type of person to be “doing” something, and I inflicted this on my children. We went to soft play, had playdates, busy weekends etc. I have loved being at home. And my children have too. We’ve made den’s, slept in a tent in the dining room, frozen dinosaurs in ice, built a teddy zip line. But perhaps the best thing to come from being at home is watching my children play. They’ve shown me they can play with anything. They don’t need the fancy material possessions I thought they did. A stick, in their eyes, is just as valuable and can provide as much enjoyment as say an iPad.
6. Be kind
Being kind to others has a positive impact on our mental health as well as the individual you are being kind to. Being kind to ourselves also has a positive impact on our mental health. Being kind to ourselves can come in many different forms. The food we eat, exercise we do, the words we say to ourselves, the people we surround ourselves with. During times of change, thinking about not only being kind to others, but also to ourselves is really important.
Written by Dr Alexandra Barnett.
Counselling Psychologist. My Therapist Online
Expert in online delivery of therapy.
