Managing your emotions during Coronavirus.
Jade Finlay (M.A Research Psychology, B.A Hons. Counselling Psychology)
We never really know how we will react in times of crisis, while some people may appear less affected by the restrictions imposed due to Coronavirus many others are struggling to deal with emotions of anxiety and depression. One of the main points to remember is that no matter what you are feeling, it is perfectly normal. There is no set, certain way that you should be feeling as no one has been through this before and therefore there is no manual on how to get through it. It is however important to try and deal with these emotions in order to maintain a healthy mental wellbeing during this turbulent time.
Be mindful of your emotions. Most people will be battling with anxiety during this time, it is important to be mindful of the emotion that you are experiencing, labelling it and accepting the way you are feeling will help to reduce the intensity of the emotion. You need to accept your emotions in a non-judgemental way, don’t feel that your emotions are not valid, others around you may have their own set of coping mechanisms and therefore their emotions may not appear the same as yours.
Accept what you can control. By now I am sure most people have accepted that they cannot control the restrictions or implications of this virus but it is important to remember what we can control and that is following the social distancing guidelines published by the government. Try to shift your focus to things that you can control such as food, exercise, virtual communication with friends and amount of time on social media.
Try out the ‘ABC Please’ model. The ‘ABC Please’ model is outlined in dialectical behavioural therapy (dbt) in order to reduce vulnerability to emotions. A refers to Accumulating positive emotions; this is done by doing pleasant and positive activities (having a virtual coffee with a friend). B stands for building mastery, this can be achieved by doing things that we enjoy, building mastery helps us feel a sense of accomplishment (baking, finishing a crossword puzzle, reading, cleaning). C refers to Cope Ahead in this we need to develop a plan to how we will deal with situations that may be difficult ahead of time (having a plan to help you cope if for example the lockdown is extended, this may be upsetting but if you have a strategy to deal with it, then the negative emotional impact may be decreased). The Please part of the model relates to taking care of yourself both physically and mentally. Treat Physical Illnesses that you may have by taking medication, balanced Eating, avoid mood-altering Substances (substances that are not prescribed or by consuming too much alcohol), maintain good Sleep patterns, and Exercise to increase positive emotions.
It is important to be mindful, be aware of your emotions and try to bring your mind back to the here and now. Focusing too much on the future and aspects of this current pandemic that you cannot control may increase feelings of anxiety. If you are struggling to manage your emotions on your own, reach out to friends, family or mental health care professionals.
Love and Light,
Jade Finlay
BACP Membership number: 00949780
BPS: 439225
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