Worry Resource - Page 13



Living with worry and anxiety amidst global uncertainty
Some final tips
• Set a routine. If you are spending more time at home it is important
to continue with a regular routine. Maintain a regular time for
waking up and going to bed, eating at regular times, and getting
ready and dressed each morning. You could use a timetable to
give structure to your day.
• Stay mentally and physically active. When you plan your
daily timetable, have a go at including activities that keep both
your mind and body active. For example, you could try learning
something new with an online course, or challenge yourself to
learn a new language. It’s also important to keep physically active.
For example doing rigorous housework for 30 minutes, or an
online exercise video.
• Practice gratitude. At times of uncertainty, developing a gratitude
practice can help you to connect with moments of joy, aliveness,
and pleasure. At the end of each day, take time to reflect on what
you are thankful for today. Try and be specific and notice new
things each day, for example ‘I am grateful that it was sunny at
lunchtime so I could sit in the garden’. You could start a gratitude
journal, or keep notes in a gratitude jar. Encourage other people in
your home to get involved too.
• Notice and limit worry triggers. As the health situation develops
it can feel like we need to constantly follow the news or check social
media for updates. However, you might notice this also triggers
your worry and anxiety. Try to notice what triggers your worry.
For example, is it watching the news for more than 30 minutes?
Checking social media every hour? Try to limit the time that you
are exposed to worry triggers each day. You might choose to listen
to the news at a set time each day, or you could limit the amount
of time you spend on social media for news checking.
• Rely on reputable news sources. It can also help to be mindful
of where you are obtaining news and information. Be careful
to choose reputable sources. The World Health Organization
provides excellent information here:
https://www.who.int/emergencies/diseases/
novel-coronavirus-2019/advice-for-public
12
© 2020 Psychology Tools Limited
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