Keeping Cool Through COVID-19


Coping with stress related to the COVID-19 crisis
Many of us experience stress, anxiety or depression and it would be natural, with all of the current uncertainty and fear, if those feelings have worsened, or indeed, if you have experienced them for the first time. 
Our lives have changed radically; the events we were looking forward to, family get togethers, trips, meetings with friends, or simply going to Church, have been cancelled and we find ourselves isolated at home or in a busy, overwhelmed workplace where much has changed. Many of us are separated from our loved ones and over the coming weeks, we will begin to know of people who have been affected by the virus. We may even become poorly ourselves.
It can be hard to know where to turn and what information to trust, especially as the situation is changing so quickly. We have written this note to give you some ideas to help you to stay mentally well over the coming weeks and to signpost you to a variety of different places that you can call on for help if you need it. People’s needs will vary enormously and it’s important that you find the right support and advice for you. 
We will keep this updated as new ideas and resources become available.

Common and very normal emotions to be feeling right now:
You may of course be feeling at peace with the current situation; you may be enjoying the break from work or the slowing down of life around you. However, many parishioners will be feeling more negative feelings which might include:
Fear and anxiety - you might be worried about the virus and how it might affect you or your loved ones. 
Anger, frustration and confusion – an inability to choose what you do, might make you feel powerless, angry or frustrated. It can be difficult to understand what to do because of the volume of different information available. 
Sadness and boredom – you may feel disconnected from important people and events in your life. Many of your normal activities will have stopped and you may have time on your hands.
Anxiety - is something that we all experience from time to time. The experience of anxiety is our body’s way of preparing us to manage those difficult situations. Sometimes anxiety can help us to perform better by making us more alert and motivated – it drives our fight/flight response. However, if it sticks around for a long time, it can also have a negative impact. You might experience any of the following physical symptoms: racing heart or breath, tense muscles, new aches and pains, sweating or dizziness, shaking, nausea or ‘butterflies’ in your tummy. In your head, you might find your worries running away with you, have trouble paying attention or find it hard to relax or to sleep.
 
Ideas to help you to maintain a healthy head space
Many of these activities have been found by doctors to help people to relieve stress, anxiety or depression and to help us to feel more resilient. Not all of these will work for you but take a look and perhaps pick one which appeals and start there.

Stay connected to others Be creative and adaptable
 Pray to help you to feel connected to God who is with us through all of this.
 Stay connected to your family and friends via social media or on the good old-fashioned telephone.
 Write a loved one a letter – they will love to receive it.
 Find someone locally who needs your help and do their shopping for them.
 Talk to someone about your feelings (see links at the end).
 If you are fit and healthy, volunteer (see links at the end).
 If you are lonely, then try some of the links at the end or call us for a chat; we have fellow parishioners ready and waiting to talk to you.  Draw a picture or paint something.
 Write a story, a poem or a song – or simply record your thoughts in a diary at the end of the day.
 Write a prayer.
 Do some colouring in.
 Create a new recipe. 
 Write a quiz for your family or a new game.
 Have a sing song. In Sandal, last weekend neighbours met at a distance for a neighbourly sing.
 If you have a hobby, try to do it or experience it in a new way. If you love music, for example, try to find a new artist or genre that you enjoy. If you love reading, try out a new author.
Set yourself a goal or a target Relax
 Mend something.
 Make something.
 Learn something new – sign up for an online course or learn how to play a musical instrument. Or find a new language to learn online or conduct some online research.
 Learn your favourite poem off by heart.
 Decorate a room or start a DIY project.
 Read a new book – how about the bible – can you read it all?
 Do that thing you have been meaning to for ages but have been too busy to begin.  Take a break from the 24-hour news cycle; just switch it on once a day for an update.
 Get out amongst nature – in your garden or take a walk. 
 To help you to sleep, turn off all computers, tablets, TVs etc well before you go to bed. Have a warm bath or a relaxing shower, with a candle and some music. 
 Play a musical instrument or listen to some music.
 Read a book, watch a film.
 Do more activities which you know relax you.
Look after yourself mentally Look after yourself physically
 Pray on your own or with your family.
 Do a list every day of all the things you have to thank God for. Try to add one thing to it each day. Ask your family to join in.
 Be kind to yourself – this is a difficult time for everyone, so allow yourself to not be perfect.
 Notice your thoughts and start noticing which ones are influencing your anxiety and what your triggers are. This is the first step in learning to manage them.
 Close your eyes and pay attention to your breathing – or if that is difficult for you, listen to the sounds around you. This is a good way of interrupting a cycle of anxious thought. See the mindfulness resources at the end for more information.  Eat well and keep well hydrated.
 Don’t overdo the alcohol or the drugs.
 Exercise - go for a walk or a run or if you can’t get out, do some simple exercises in your garden, home, chair or bed. There are lots of free exercises sessions online right now.
 Do some gentle bends and stretches. 
 Ask one of your loved ones to give you a shoulder or a head massage – set up a home-based spa!
 Paint your nails, experiment with your makeup, try your hair in a different style, buy (or make) a face pack.
 Take a long soak in the bath.
 Sit in the sunshine.
Useful links:
If talking to someone from our parish will help, call Father Simon 01924 240240. We also have several volunteers who are happy to talk on the telephone as often as you need to.
For medical guidance about the coronavirus Emergency well-being help
 Department of Health website https://www.nhs.uk/conditions/coronavirus-covid-19/self-isolation-advice
 https://www.nhs.uk/conditions/coronavirus-covid-19.
 Call 111. If you ever feel unable to cope because of overwhelming or intense emotions, or if you have any thoughts of harming yourself, then ask for help immediately. 
Help and support is available right now if you need it. You do not have to struggle with difficult feelings alone. 
These free helplines are there to help when you're feeling desperate. Many are open 24 hours a day, every day.
Samaritans – for everyone. 
Call 116 123 or text 07725 909090.
Email jo@samaritans.org

Campaign Against Living Miserably (CALM) – for men
Call 0800 58 58 58 – 5pm to midnight every day or visit the webchat page

Papyrus – for people under 35
Call 0800 0684141 – Monday to Friday 9am to 10pm, weekends and bank holidays 2pm to 10pm. 
Text 07860 039967
Email pat@papyrus-uk.org

Childline – for children and young people under 19. Call 0800 1111 – the number will not show up on your phone bill or www.childline.org.uk.

Young Minds youngminds.org.uk or parent helpline 0808 8025544 free for mobiles and landlines – Monday to Friday for concerns relating to young people’s mental health (up to the age of 25).

If you are worried about a family or individual call Wakefield Social Care on 0345 8503503.
To volunteer 
Helping others can be great for your own mental health; it can bring a sense of purpose and fulfilment and take your mind off your own worries.
 Sign up to be an NHS volunteer. https://www.england.nhs.uk/2020/03/your-nhs-needs-you-nhs-call-for-volunteer-army/
 Find or set up a local support group: Covidmutualaid.org
 Nextdoor – a website to help you to connect with local people around you.
 And to volunteer with local food banks try: www.trjfp.com
 Catholic Care Community Response 07739975001 or 7739975008 or email janet.kent@catholic-care.org.uk. 
Mindfulness resources 
 www.headspace.com – a mindfulness site with free resources. An app is also available.
 www.freemindfulness.org/download
 www.nhs.uk/Conditions/stress-anxiety-depression/Pages/mindfulness.aspx
 www.mentalhealth.org.uk/.../mental-health-a-z/M/mindfulness
 Mindfulness: A Practical Guide to Finding Peace in a Frantic World. One of the best books and guides which leads you through a practical 8-week programme.
 Mind – mind.org.uk. 
Catholic resources
 Pray as you go website: https://pray-as-you-go.org
 Universalis - www. universalis.com — to follow the readings at Mass each day or to join in the Prayer of the Church. 
 To take part in live streamed Masses, the Angelus and Rosary and Stations of the Cross from Leeds Cathedral: www.leedscathedrallive.org.uk


Prayer for all of us: Merciful God, come to the help of your people. Be our shelter in this time of peril and strengthen the bonds of our community. Bring healing to all who suffer the ravages of this disease and assist those whose skill and art can put an end to this affliction. Through Christ our Lord. Amen.