Worry Resource - Page 7

Living with worry and anxiety amidst global uncertainty
Look After Your Wellbeing By Finding Balance
With the current health situation, many of our normal routines and daily activities are changing. Naturally this can
be unsettling, and we can find that the things we usually did to look after our well-being have become difficult.
Whether you are working from home, or in some form of physical isolation or distancing, it can be helpful to
organise a daily routine that involves a balance between activities that:
• give you a sense of achievement,
• help you feel close and connected with others and
• activities that you can do just for pleasure.
We feel good when we have achieved or
accomplished something, so it’s helpful to
include activities each day that give you a
sense of achievement. For example, doing
some housework, decorating, gardening, a
work task, cooking a new recipe, completing
an exercise routine, or completing ‘life
admin’ such as paying a bill.
When we are struggling with anxiety and
worry, we can lose touch with things that
used to give us pleasure. Plan to do some
activities each day that are pleasurable
and make you feel joyful. For example,
reading a good book, watching a comedy,
dancing or singing to your favourite songs,
taking a relaxing bath, or eating your
favourite food.
Closeness / Connection
We are social animals, so we need and naturally crave closeness and connection
with other people. With the current health crisis many of us may be physically isolated
or distant from others, so it’s important that we consider creative ways to connect in order
that we don’t become socially isolated and lonely. How can you continue to connect with
family and friends and have social time in a virtual way? Perhaps using social media, phone
and video calls you could set up shared online activities e.g. a virtual book or film club.
You could also explore local online neighbourhood groups, and see if there are ways to be
involved in helping your local community.
An imbalance of pleasure, achievement, and closeness can affect our mood. For example if you spend most of
your time working with no time for pleasure or socialising, then you may start to feel low and isolated. Conversely,
if you spend most of your time relaxing for pleasure and not doing other things that are important to you then
this can also impact your mood.
At the end of each day could you check in with yourself and reflect on ‘what did I do today that gave me a sense of
achievement? Pleasure? Closeness with others?’ Did I get a good balance, or what can I do differently tomorrow?
© 2020 Psychology Tools Limited
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