5 tips to build emotional resilience in the face of another Lockdown

Evidence confirms that the COVID-19 pandemic has increased mental health problems; loneliness, feeling of isolation, anxiety and depression; as well as concerns that people are struggling to access help from home.  And so as we head into our second lockdown of 2020, it is no surprise that many people are starting to feel increasing levels of anxiety and stress.  Emma Carrington, advice and information manager at Mental Health UK, says:

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“Following a summer in which many were able to socialise, the prospect of losing that and being unable to make plans to see friends and family, especially with a fast approaching Christmas period, will be difficult. This lack of control over our lives can be a source of anxiety for a lot of people, and will only be exacerbated by the current climate.”

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So faced with the prospect of another 4 weeks of lockdown, what should we be doing to help ease our growing concerns and anxieties?  One way is to work at building our emotional resilience - a trait which will help us navigate the pandemic, but also serve us well throughout our lives.  

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So what does this mean exactly?

Resilient people tend to maintain a more positive outlook and cope with stress more effectively, they also tend to be better able to deal with, and bounce back from, the difficulties and setbacks of life.  Whilst studies have shown that due to nature and nurture, some of us are hardwired to be naturally more resilient than others, there are things that we can all do to build up our resilience, depending on our needs.

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So whether you are struggling with the thought of another lockdown right now, or you want to be better prepared for the next thing life throws at you, here are 5 techniques you can focus on in order to foster and cultivate emotional resilience.

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1. Practice self-awareness

There is no ‘normal’ response to a lockdown - people react in different ways. and these reactions and feelings can also change over time.  Dr David Crepaz-Keay, head of applied learning at the Mental Health Foundation agrees: “Stress and anxiety are a natural response to uncertain times, so be conscious of your triggers and responses."  Listen to the voice inside your head and be aware of the narrative that you are telling yourself.  When you become aware of any negative patterns in your head, try replacing them with positive affirmations, and if you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you react.  Know that things can get better with time and understand that setbacks are temporary.  

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“Though the situation now is different to when lockdown started in March, it may be helpful to think back to that time and ask yourself what was helpful then, and what you could do differently. But don’t dwell on gloomy “what if” conversations with friends. Try and get out of rumination – chewing things over in your head - watch for negative thought patterns”

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— Dr David Crepaz-Keay, head of applied learning at the Mental Health Foundation

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2. Maintain a sense of purpose

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Fulfilment lies in meaning and purpose, and when we have purpose, we build resilience. Taking a difficulty and making something good out of it can play an important role in overcoming obstacles and adversity. What positivity and purpose can you find through lockdown?  Perhaps there is an opportunity to cultivate your spirituality or mindfulness, take up a new physical activity or challenge, re-engage with an old pastime or hobby.  knitting, gardening, baking and arts and crafts can all be good wholesome distractions that give purpose to our day.  Try to stay involved in your communities where you can, help out neighbours, or blog about a topic that might be helpful to others.  

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3. Develop a Strong Social Network

It's important to have people you can confide in. Having supportive people around you can act as a protective factor during times of crisis.  Sharing problems can help to put things into perspective, give you space to think out-loud, and have a sounding board.  And remember that everybody is in the same boat, so don’t be afraid to reach out to people you don’t know very well, or even new people through online communities.  At x+why we will continue to stay connected to, and nurture the community, with content, tips and good news stories.  We will also continue to welcome people into the space who cannot effectively work from home.

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“If you’re worried about socialising, it’s important not to internalise those feelings. Instead, try and talk about your worries with your friends to establish how you can see them and still feel comfortable.”

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— Emma Carrington, advice and information manager at Mental Health UK

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4. Stay healthy and practice self-care

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There is a scientific link between low mood and poor diet and gut health. Try not to let yourself fall into a downward spiral for too long, as when you’re stressed it is a common pitfall to start neglecting your personal needs. Lifestyle adjustments are a solid way to start addressing and preventing burn out - exercise, sleep, and nourishing foods are an important part of a holistic regime.  We all need a bar of chocolate and a night of Netflix occasionally, but don’t let it become your normal.  

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Consider trying an online course or see if your local library has an app you can use to borrow books, audio books, or magazines.  Any access to nature also really boosts wellbeing, and whilst we can’t be outside lots, something as simple as sitting by a window and watching the rain, or taking care of an indoor plant, can be beneficial.

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5. Rise to the Challenge

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Research suggests that people who are able to come up with solutions to a problem are better able to cope with problems than those who cannot. If you are facing specific setbacks as a result of the lockdown, make a quick list of some of the potential ways you could solve them, even if the trade offs are not ideal. Experiment with different strategies and focus on developing a logical way to work through the problems.  

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We hope that these tips help to ease some anxiety and build resilience in the coming weeks.  As we mentioned, x+why will keep its doors open for those of you who can not effectively work from home, and we will continue to keep the community connected online through our social channels.

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