Being forced into isolation is a struggle for many reasons .You may feel unwell at the same time as feeling alone, you may not be used to spending huge amounts of time without interaction or cooped up indoors or perhaps because home is not a safe place at the best of times for you.
Yesterday I wrote a Facebook post about safety planning and today I want to talk about coping strategies. If you can’t leave, are not ready to end your relationship or are still trying to co-parent through this challenging time with your ex, it can be hugely stressful. Nobody was really expecting Coronavirus, and with the advice changing on a daily basis it can be unsettling, but here are a few strategies that can keep you steady throughout.
Think Positive
Try and start each day thinking positively – saying a positive mantra or reading an inspirational quote can help you achieve a positive mindset from the start.
Slow down
Take some time to care for YOU – we can slow down a little if working from home or no longer need to rush to school. Take that extra time to have a longer shower, to have a bit of a pamper, to just enjoy your breakfast without dashing about.
Fresh air therapy
Try and get outside each day even for a few minutes. A bit of fresh air and exercise does wonders to both lift your mood and reduce any anxiety/stress. Even sitting outside for 10 minutes helps and if you can take the children with you they will burn off some energy! The combination of sunshine, fresh air and the sound of the birds is fantastic therapy and it’s free!
Structure your day
If your children are off school/nursery try and keep to a similar routine while at home. Not only does this help children have a bit of structure and continuity but it can help you too. The days can seem a lot longer if you don’t do this! Try and keep to a timetable of break times, lunch times, rest times , reading and outdoor play etc. You can choose to intersperse these days with more leisurely time together, relaxing the boundaries a little – enjoying the quality time together, watching your children play, hearing them laugh and doing activities like baking cookies and making play dough.
Failing that – get them involved in doing the jobs you usually put off! Teach them life skills – young children love ‘playing housework’ and older children can learn how to put the washing on or make the dinner for once!
Flip it into a positive
Enjoy the little moments of joy throughout the day. Focus on how lovely it is to spend quality time with your children, how you can do things you don’t usually get time to do, how you can slow down a little instead of juggling work/children/me-time/family time.
Reach out
Find the time to connect with people you don’t usually get chance to speak to. Maybe now is a good time to re-establish those relationships that have lapsed? A quick phone call could help you and help them too.
…and relax
Do a bit of yoga or relaxation at the end of the day – lots of the Apps have free subscriptions just now as they are aware of how important it is to keep everyone feeling positive at the moment.
Be grateful
Write a Gratitude list or a positivity journal – there are Apps for that too or you can just use coloured pens and paper. Write down everything you feel grateful for – this helps you focus on now rather than what has happened in the past, helps you realise how far you have come already and how lucky you are to be alive, healthy and here. One App I heard of recently is ‘5 minute journal’ – that 5 minutes can really help you shift your focus into feeling grateful for everything you have right now.
Get perspective
Remember, life might not be perfect, but it won’t be like this forever. Use this time to pause and reflect. If you need things to change, have a think about what you want for your future and how you think you can achieve that. Break it down into small, manageable steps. If you can’t get started yet, can you do some research on your options so that when you can make changes you are ready to get started.
Build yourself up
Eat healthily to boost your immune system ready to fight off this dreaded bug. If you feel stronger in yourself you will also feel more able to cope and to deal with any challenges ahead. If you can’t get what you want at the supermarket, get creative – turn it into a challenge to see what you can create. You might discover some new recipes or foods that you wouldn’t have chosen otherwise.
Take a breath
Deep breathing – take yourself off to the loo if necessary for 5 minutes! The 5, 7, 8 technique is proven to work at reducing anxiety and stress and helping you feel calmer.
Breathe in slowly for a count of 5, hold it for 7 and then blow out for a count of 8. Try it and see how it helps!
Use your ‘mind’s eye’
Visualisation works too – take yourself off to your ‘happy place’. What does it look like? What sounds can you hear? What smells can you remember? Try and think of as many details as you can, close your eyes to avoid distractions and then come back to the present. Notice how relaxed you feel now.
Remember you are strong, you are capable and this will pass. Think about the things you can control and try not to stress about the things you can’t.
Wishing you all the best of health and wellness.
