Loughborough Doctoral College

News and blog

20 Mar 2020

Covid-19 and Wellbeing

Here are some resources and tips for wellbeing during this period, which you may find useful. 

  • Mind UK have put together a particularly useful collection of information and advice:

https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/#collapse4d537   

  • Grounding exercises can be useful when listening to news or thinking about the situation gets a bit overwhelming. These can help create space in one’s mind by refocusing and reconnecting with your body and/or the outside world. There are numerous techniques to use, not all will appeal to everyone but there may be one or two that you like. I have pasted some suggestions at the end of this email (from livingwell.org.au). 
  • AnxietyUK suggest the following strategy for overwhelming thoughts – the APPLE technique which encourages you to Acknowledge, Pause, Pull back, Let go and Explore. 

Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.

Pause: Don’t react as you normally do. Don’t react at all. Just pause and breath.

Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.

Let go: Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.

https://www.anxietyuk.org.uk/blog/health-and-other-forms-of-anxiety-and-coronavirus/ 

  • If you are able to get outside while maintaining social distance, nature is a great antidote. As well as getting the benefits of exercise and fresh air, it can be soothing to pay more attention than you usually would to birds, trees, plants, grass, moss, bugs, etc.