Coping with isolation and feelings of loneliness is difficult at any time far less when dealing with the Coronavirus. Older generations might deal with the difficulties of isolation every day. For many of us isolation is a relatively new experience and one that might be going on for some time. Families might not be able to spend as much time together and older family members might feal more vulnerable. There are a number of practical steps you can take yourself to help yourself which we have outlined below as well as professional help available online.
Blog Post Summary
- How online therapy can help with self isolation?
- How to cope with self isolation?
- Who is your therapist?
- What to expect from anxiety therapy
- Anxiety therapy benefits
- Experience of anxiety therapy
- Anxiety therapies we use
- Anxiety Therapy FAQ's
Online Therapy Can Help with Feelings of Anxiety
Taking practical steps can be immeasurable helpful when you experience anxiety. However in some cases you might be experiencing an underlying difficulty with anxiety like general anxiety disorder. During anxious times anxiety levels can be ramped up to intolerable levels. If you are experiencing anxiety please contact me for virtual therapy or online counselling for anxiety. We offer virtual counselling on Skype and Facetime so you do not need to leave your home. Download our online counselling and therapy PDF here.
How to Cope with Self Isolation and Anxiety?
Isolation on its own can be difficult to cope with. Coronavirus anxiety can ramp up the difficulties you might experience when self isolation. Much of the anxiety is caused by not knowing what the future holds and how long the coronavirus lockdown might go on for.
Part of self isolation means having to limit social contact through social distancing. Trips to the local pub or to the local sports centre or gym are now no longer options. When we spend less time with people we might turn more inwards. Although self reflection is an important part of healthy functioning too much introspection can become unhealthy. The advent of technology has enabled us to communicate with other people via video link through Skype, Facetime, or Zoom. Never has this been as important as now during the Coronavirus lockdown. Use technology to maintain relationships with people you may ordinarily see face to face. Social media is also helpful for keeping in contact with your friends and family however try to avoid scaremongering posts which do not have a factual basis.
The news is a resource that we should use sparingly. At a time of crisis the news can become our main focus of attention. It tells us what is going on and it can give us crucial information concerning our safety. This is especially true regarding the Coronavirus. Unfortunately watching the news can also be triggering and ramp up our anxiety levels. Feeling anxiety and stress at a time like this is normal! Your nervous system is on alert to try and keep yourself safe. It is important however to limit the amount of news you watch. For a less stressful way of taking in the news you can try reading an app or limiting the amount of news you watch to half an hour.
Looking After Yourself (SEN)
Looking after yourself in basis terms is always important but becomes even more so when we are going through difficult times. Doing the basics well gives you something to do and helps you to value and nurture yourself. This is helpful for your mental and physical health.
Sleep is very important for mental and physical help. Even if you no longer have to get up for work the following day try to maintain a healthy sleeping pattern with good sleep hygiene. Go to bed early and get up early. Keep the bedroom as a technology free zone and use a wind down routine prior to trying to get to sleep. This might include some relaxed stretching, yoga moves, washing your feet, dimming lights and relaxed slow abdominal breathing.
Exercise helps with sleep and keeps us active. This is also great for mental and physical health. Exercising in nature by way of a run or relaxing walk can help to calm the nervous system and ground you. You might try to get out into the garden or carry out some basic exercises at home. These might include stretching, yoga stretches, tai chi or floor exercises.
Good nutrition helps to maintain good mental and physical health. Eating fresh food especially proteins and fresh green vegetables and fresh fruit can help you maintain balance and homeostasis. You might also have to be a little inventive if you cannot get what you want. You can use this period as a time to try some new foods which you wouldn't normally eat or recipes.
When we are in self isolation as a result of the Coronvirus we might experience a change in our relationships. This might mean you are unable to spend time with loved ones like your parents for example. You might also be spending more time with your immediate family. Although this can be a great time to spend quality time with your family it can also put these relationships under greater pressure. Taking some time out by reading a book finding activities or games to play together can help to pass the time and release tension. Here is an excellent youtube channel which you follow along with whilst in self isolation. Yoga with Adriene.
Keeping busy might involve a number of different activities. Having a wide variety of activities will help you when isolating. They will help you maintain your interest and stop you stagnating.
- Games console
- Box set: Netflix
- Home workout: Coachmag
- Yoga: Yoga with Adriene
- Play a musical instrument
- Take a bath or shower
- Build something
- Phone somebody
- Watch a movie
- Do a jigsaw puzzle
- Play with your pet
Finding ways to relax is important help with anxiety during the Coronavirus lockdown. Ways to help you relax might include:
- Body scan
- Yoga with Adriene
- Tai Chi of Qigong
- Gentle stretching
- Listening to some relaxing music
- Mindful colouring in book
- Playing with your dog or cat
- Going for a walk in nature
- Breathing exercises
Routine is regularly doing the same things at the same time. Why is this important? It is because of our circadian rhythms . Circadian rhythms are physical, mental, and behavioural changes that follow a daily cycle. An example might be our sleep cycle. They respond primarily to light and darkness in an organism's environment. When we have a routine our minds and body also get into a rhythm. They know what to do when. Try to maintain a routine during lockdown regarding exercising, sleeping and eating but also vary daily activities to help you stay enthusiastic, upbeat and active.
If you are lick enough to be able to continue working from home. It is important to set clear boundaries to separate work from leisure time. Work for set times as if you were going into the office. Try not to work in areas of the home where you would usually relax. Find a designated space for work where you are able to shut the door at the end of the day.