Issue 16 - Winter 2020
It goes without saying that the events of this year have brought an enormous amount of worry and anxiety to the entire nation. The daily news updates, the chatter on social media, the restrictions on activity and the massive alterations we’ve had to make to how we live and work have all impacted upon our stress levels and in turn our overall well-being.
Although it may seem that we are powerless to so much of what is happening, there are in fact many ways you can help yourself and those around you to navigate this strange time. Tara Rafter, also known as ‘The Navigation Coach’ tells us about the ways we can get back to basics and start focusing on controlling the controllables!
1. Movement
We humans are built to move, we have bones, joints, muscles, ligaments, tendons etc. The human body is an elegant machine that requires movement to keep all the internal components functioning properly. The benefits from regular daily movement can be felt across the physical, psychological and emotional aspects of a person. With working from home many people find they are stuck to the one spot for much of their day. Therefore we need to ask ourselves daily, how we can incorporate more movement into our lives.
2. Sleep
Many people are finding that their usual structures and routines are all over the place at the minute. When you wake in the morning ask yourself, do you feel rested? If the answer is no, then you need to look at developing a nighttime routine. You need to find ways to wind your body and mind down like you would a small child. Some useful tips include; Keep your phones and devices out of your bedroom and create a sanctuary for sleep. Limit caffeine and sugar intake before wind downtime. Remember your body goes into rest and repair during deep sleep, it needs this priceless time now more than ever.
3. Acceptance
We thrive and flourish in certainty and right now almost everything is uncertain. Think of the last time you tried something new for the very first time, usually, it’s awkward and uncomfortable. In this instance, with a global pandemic, we are all trying to navigate this for the very first time and all of this “change” is strange. The best thing you can do for your body and mind is to accept exactly where you are and your current circumstances, lean into the uncertainty, embrace the unfamiliarity and instantly you will feel a sense of relief. Holding resistance in your body is doing your immune system no favours.
4. Choosing your Inputs
When I am chatting with clients at the moment fear is the number one component of every conversation. The common thread is the level of information they are absorbing regarding Covid-19. Ask yourself now, where are you getting your information from? Are your sources reputable? How often are you watching the news? How regularly are you on social media? These daily inputs of information have a huge impact on your overall well-being but you are in full control of them and can decide to limit them in order to feel better and think more clearly.
5. Gratitude
Our brains love patterns. If you can create a new daily habit (pattern) of searching for the good, even during a time of crisis like this, you are creating the opportunity for lifelong positive benefits. A brain that is primed to seek out joy automatically invites more joy into its owner’s life. Therefore start by each day writing down three things you are grateful for and observe your emotional shift.
6. Your internal dialogue
How you speak to yourself internally has a significant impact on how you feel about yourself. Now is not a time to apply unnecessary pressure. Now is not a time to be comparing yourself and your efforts to the rest of the world. Now is a time for kind internal dialogue. Now is a time to reassure yourself and to speak to yourself with compassion and love. Even become aware of the tone your inner voice uses, could you possibly make it more supportive? Are there encouraging ways you could talk to yourself throughout the day?
7. Relationships
All our relationships have been impacted by the pandemic. There is suddenly a restriction on our freedom. Our personal space and time have become priceless. Every relationship, including the one you have with yourself, your partner, your kids, your friends, work colleagues, even the dog has changed! Having an awareness that all of the above is in a potentially fear-based period of transition will help you to see and interact with empathy and compassion. Stepping into the other person’s shoes will give you a new perspective. Remember we’re all in this together and it is often easier to avoid a conflict than to try to mend it.
8. Journaling
Journaling and writing down what’s going on for us, or even just recording what happened on a daily basis is an extremely powerful and therapeutic way for us to navigate our feelings and help us make sense of why we might behave in certain ways. It has long been proven that journaling regularly can have a positive impact on our emotional well-being. If ever there was a time to make space in our lives for journaling it is now – it can be very simple and you can just start with a few lines a day but it’s guaranteed to help you make sense of your life and the emotions that you’re experiencing.
9. Connection
We came into the world in tribes and to this day human connection is fundamentally important to our survival. Huge amounts of research have shown that loneliness is actually detrimental to both our physical and mental health. Each day we must make an effort to connect with ourselves and with the people in our homes and in our wider circle of friends and family. Keep communication channels open, even if you can’t meet up in person – there are countless ways to keep in touch.
We are stronger together even though many of us are apart. Picking up the phone to a friend or making time to talk to your partner or children in the evening can have a hugely positive impact on how we feel. This pandemic isn’t something we can do alone and human connection has never been more important.
10. Spirituality
Spirituality means different things to many people. Whatever your belief system might be or wherever you find solace, now might be a good time to give it some attention. Maybe you find comfort in a higher power or even by having conversations with those that have gone before you.
Or many people find they become anchored and grounded in connecting with nature. Meditation works for a lot of people and there is an abundance of free apps for you to avail of in this area.
In all this chaos and stress you need to find ways to bring yourself some peace. And it might then be possible to use this time to focus on what’s really important to you. Sometimes we need to block out all the noise to find out what this is.
11. Support
If you’re finding this time extremely difficult there is, of course, help out there and many coaches, counsellors and psychotherapists, including myself, are offering sessions online. So, if you feel you need help or if you just need to talk, please reach out to someone, you are not alone.
Tara Rafter is a fully certified award-winning Life Coach. She helps people cope with life’s demands and her services aim to introduce clarity and self-motivation. You can check out Tara’s new goal-setting diary ‘My Life Compass 2021 Diary’ at www.thenavigationcoach.com
Tara recommended some reading that she feels will help people navigate these challenging times. It includes:
