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YOUR SELFHELP
SURVIVALGUIDE
CORONA-ANXIETY
Dr Jenn CooperChartered Counselling Psychologist
brought to you by
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
It is strange, uncertain and worrying times, and whatever youare feeling in relation to it is valid and ok.
This self help guide has been designed to give you practicaland immediately implementable strategies to help manageany anxiety or distress that Covid-19 is causing. However,
these tools can also be utilised in any other anxiety provokingscenarios.
I do hope that this resource will be of value and bring you a
sense of calm and control in a world where we seem to have solittle control.
Please feel free to share this FREE resource FAR and WIDE so
that those who need to see it, will see it.
About the Author:Dr Jenn Cooper is a Chartered Counselling Psychologist with
over 10 years experience. Dr Jenn Cooper is a lecturer andStage Co-ordinator with the D.Psych Counselling Psychology
Programme at Glasgow Caledonian University.
Dr Jenn Cooper also runs two successful private practicebusinesses where she delivers psychological therapy and
coaching to those struggling with mental health difficulties
If you have found this helpful and would like furtherinformation Dr Jenn Cooper can be contacted:
www.renfrewshirepsychology.co.ukjenn@renfrewshirepsychology
ORwww.mummymatters.co.uk
YOUR SELF HELPSURVIVAL GUIDE
CORONA-ANXIETY
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
ANALYSE THE EVIDENCE
Look for the evidence for and against thethought. Imagine you are in a court of law,would your evidence for the thought standup in court? Can you challenge the evidenceyou identify as ‘for’ the thought?
PROBLEM SOLVE
Now that you've identified the worry andhave analysed the evidence, break down theproblem. What will give you the mostdifficulties? What might help? Who mighthelp? What do you need to solve theproblem?
MANAGE YOURWORRY
CORONA-ANXIETY
SLEEP
Set a bedtime and stick to it.Create an environment that is good foryour sleep - cool, dark, free of stimulationWind down - establish a chilled bedtimeroutine.Avoid caffeine, nicotine and exercise tooclose to bedtimeWrite down your bedtime routine andwork BACKWARDS!
Good sleep hygiene is essential for us all, allof the time. When we are well rested, we arehappier, more rational and more in controlindividuals. Worry can be a real hurdle forthis so try out some of these strategies forimproving your sleep:
WRITE IT DOWN
Worry can grow arms and legs when left tobounce around in our brains. Write yourworries down to create a bit of space andobjectivity.
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
WHAT'S THE EVIDENCE
For The Worry
WHATS THE PROBLEM?
The Problem: The Parts:
Solve it
YOUR WORRYACTION PLAN
CORONA-ANXIETY
SLEEP
Bedtime: Bedtime Routine:
MY WORRIES ARE
AgainstThe Worry
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
CHOOSE A TIME
As well as choosing the correct sources, tryto avoid bombarding yourself withinformation. Remain up to date andinformed but be in control of what you see.Choose a specific time that you are going tocheck (the correct) sources
INFORMATIONMANAGEMENT
CORONA-ANXIETY
INFORMATIONMANAGEMENT PLAN
Sources: At (Time) For (length) Make a commitment and stick to it!
CHOOSE YOUR SOURCES
It is so important, especially right now, thatwe are choosing our information sourceswisely. Make sure that you are using reliable,research based and objective sources suchas: WHO; NHS; Gov.uk ; Health ProtectionScotland
LIMIT YOURSELF
Set yourself a time limit for checking yourchosen sources to stop yourself getting lostdown the rabbit hole and becomingoverwhelmed
Copyright: Dr Jenn Cooper , Renfrewshire Psychology (March 2020)
ASSERT YOURSELF
If a conversation is making you feel worse oranxious or uncomfortable, generate astatement you can use to stop theconversation e.g. “I’m sorry but I wouldprefer to not talk about this as it makes mefeel very anxious”; distract the conversationor walk away if you need to
COMMUNICATIONCORONA-ANXIETY
TALK IT THROUGH
It is important that you have people whoyou trust and can talk through some of yourworries and concerns with. Be that a goodfriend, your partner, mum, a professional; orhelpline identifying the people who you cantalk to will make it easier to approach themwhen you feel the need to.
DOES THIS MAKE MEANXIOUS?
We can't get away from talking about it, butthat doesn't mean we need to be talkingabout it with everyone. Check in withyourself about whether certainconversations with certain people make youfeel better or worse
SOCIAL MEDIA
Control what you see on your feed.Unfollow anyone who makes you feel worseor more anxious. Identify the accounts thatmake you feel better, bring joy, distractionor reassurance. Remember you are in chargeof what you see!
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
ASSERT YOURSELF
Assertive Statement: Distraction Topics:
COMMUNICATIONPLAN
CORONA-ANXIETY
MY GO TO PEOPLE
The Samaritans – 116 123 Mind - 0300 123 3393
RATE YOURCONVERSATIONS
Better
Ok
Worse
Conversations about ______________with _____________________ make me feel:
MY GO TO ACCOUNTS
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
PERSPECTIVE
Gaining some perspective on these thinkingtraps can be a really helpful tool, not only tosee the ‘whole picture’ but also to shift thiscycle.
PERSPECTIVECORONA-ANXIETY
NEGATIVE THINKING
Catastrophising – everything is going tobe terrible forever· All or nothing – everything is perfect oreverything is terrible· Bias – there is only terrible thingshappening
Undoubtedly, you will be having numerousthoughts about what is going on, and veryfew of these will be positive. When we getbogged down in the negative thoughts,however we get caught in some commonthinking traps:
SHIFT IT
Asking yourself and others what the bestpart of the day was?What one good thing happened today?What 3 things have you got to feelgrateful for today?What went well today? What has improved today?What was the funniest part of the day? What did you enjoy today?
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
ONE GOOD THING
SHIFT YOURPERSPECTIVE
CORONA-ANXIETY
THE BEST PART
GRATITUDE ATTITUDE
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
LONELINESS
It will be lonely, but we've never faced thiskind of challenge at a better time with theage of technology. Use Skype, FaceTime, Social MediaGet creative...meet your friends for a virtualcoffee - make the time as you would in 'reallife'
ISOLATIONCORONA-ANXIETY
MOVE
Get out in the garden for some fresh airUse online exercise videos e.g the bodycoachPlay physical games with the kidsDance around the living room
PIT FALLS
Lack of routineBad habits (eating, sleeping, moving)LonelinessBoredomRelationships
ROUTINE
As much as possible, maintain a 'normal'routine. Get up, get dressed, eat regularly,set goals for the day, create a schedule
BOREDOM
Use this time as an opportunity to get stuffdone that you've been putting off. Learnsomething new. Get the house sorted. Catchup on Netflix
Copyright: Dr Jenn Cooper, Renfrewshire Psychology, (March 2020)
COMBAT LONELINESS
Coffee Date with: Schedule Calls with: Social Media groups:
ISOLATIONSURVIVAL PLAN
CORONA-ANXIETY
MOVEMENT PLAN
MY POTENTIAL PIT FALLS
DAILY ROUTINE
OVERCOME BOREDOM
My Goals for Isolation are:
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
BOUNDARIES
Set clear boundaries, both for yourself andfor each other. Make these really explicit,write them down, and consider how youmight all enforce these. Create seperate places to work. Set limits onwork/interuptions etc.
RELATIONSHIPSCORONA-ANXIETY
DIVIDE AND CONQUER
Work with your partner to allow each othertime to yourself. Take turns with the kidsand let the other have some alone time. Orsplit the kids up and take them off to dodifferent activities.
THE CHALLENGE
We are not designed to spend significantamounts of time with the same people...it isgoing to get difficult in family isolations. It isimportant to acknowledge this and identifythe possible problems before they occur
ANTICIPATE CONFLICT
You are going to argue. It is inevitable. Butbefore it happens, sit down together andthink how you might manage it. Use a phraseor code word to indicate your need for spaceor that conflict in brewing. Agree together onstrategies to manage conflict before ithappens
FAMILY MEETING
Sit down togther and identify the possiblechallenges you all might expereince in theisolation. Write it down as a family andproblem solve as a family!
Copyright: Dr Jenn Cooper , Renfrewshire Psychology (March 2020)
BOUNDARIES
MAINTAININGRELATIONSHIPS
CORONA-ANXIETY
DIVIDE AND CONQUERAGREEMENT
FAMILY CHALLENGE
What do you all anticipate as challenges?
CONFLICT RESOLUTION
Warning Phrase: Strategies to manage arguments:
FAMILY PLAN FORCHALLENGES
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
OCCUPY THEM
Let the kids identify a list of activities thatthey want to do. This gives them a sense ofcontrol, but also means they are more likelyto stay engaged in the activity. I can't recommend the Five Minute Mumbook or instagram account more for keepingthe kids entertained.
KEEPING THE KIDSHAPPY
CORONA-ANXIETY
GET THEM INVOLVED
Let them help you tidy, declutter, redecorate,sort out toys etc. Ask them what they think could be donearound the house to make things betterAsk them how they would like to use theirtime, and don't forget to check in with themto see how they are doing
TALK TO THEM
All of the changes will be affecting yourchildren, even if they seem ok. Children arelike sponges who absorb everything. Youmight think you are protecting them by nottelling them what's happening; but in actualfact, they will just fill in the blanks with theirimagination which might be worse! Also, see this time as an opportunity toconnect with them in a way you cant whenat work!
SCREEN TIME
Don't fret too much about screen time.Instead, just schedule it and break it up alittle with other activities they have chosento do.
ROUTINE
Children thrive on routine, so as much aspossible establish a good routine in thehouse, even if self isolating.
Copyright: Dr Jenn Cooper, Renfrewshire Psychology (March 2020)
OCCUPY THEM
KEEPING THE KIDSHAPPY
CORONA-ANXIETY
TASKS TO DO TOGETHER
TALK TO THEM
Topics to discuss:
SCREEN TIME SCHEDULE
ROUTINE
Copyright: Dr Jenn Cooper , Renfrewshire Psychology (March 2020)
YOUR SELF HELPSURVIVAL GUIDE
CORONA-ANXIETY
I hope this self help guide has been helpful. Please feel free to share this FREE resource FAR andWIDE so that those who need to see this, will see it.
Permission is granted for sharing and distribution of
this resource, however please do credit Dr JennCooper, Chartered Counselling Psychologist
If your organisation would like to use this resource,please feel free, however, I would appreciate if you
could inform me of this by emailing me your companyname at [email protected] so that I can track its
use.
If you do feel that you are struggling with the impact
of this, I will be offering online guided workshops andone to one sessions to work through a more detailed
action plan for managing Corona-Anxiety.
You can also follow me on instagram where I sharedaily tips and advice
@mummy_matters__ @renfrewshirepsychology
Copyright Dr Jenn Cooper , Renfrewshire Psychology, (March 2020)
Dr Jenn CooperChartered Counselling Psychologist