Some resources and support

We’ve all had to deal with so much change in the last few weeks.  It’s been exceptionally challenging.

With so much happening I just wanted to offer some support and resources for looking after our mental health.

So I’ve collected the best articles I could find on; self isolation, helping your kids, learning, exercising at home, and reducing stress and anxiety.

I hope that you find them useful.

- Rob

‍P.S. I really appreciate your support and want to return the favour. If you’re feeling anxious, isolated or want some support or advice, please get in touch by replying to this email.

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👨‍🚀  I spent a year in space and have tips on isolation to share

Being stuck at home can be challenging.  Living in the International Space Station for almost a year even more so.  But, having done it, astronaut Scott Kelly shares some invaluable tips on living in isolation.

• Follow a schedule - maintaining a plan will help you and your family adjust.
• Pace yourself - Don’t let work take over everything.  Take time for fun activities.  And don’t forget to go to bed at a consistent time.
• Get moving once a day.
• You need a hobby - when confined to a small space you need an outlet that isn’t work or looking after your environment.
• Keep a journal - one surprising finding of NASA research on the effects of isolation was the value of keeping a journal.
• Take time to connect - isolation is damaging for both our mental and physical health.
• Listen to experts - seek out knowledge from people who know the most about it and listen to them.
• We are all connected - the more we can help each other the better off we’ll all be.

🚨  Emergency advice from teachers on schooling at home

With schools closed, some of you will be juggling work and keeping your kids educated and entertained.  For most, this will be something new.

This article asks teachers for their tips and advice for primary and secondary students.

🙌📼  How to fulfil your potential [video]

Epiphanies are rare.  But I had a minor one after watching this 10 minute video.  

It’s all about how kids learn:

• Whether they believe that intelligence and talent is fixed.
• Whether they believe intelligence and talent can be developed through their effort, dedication, learning and mentorship.

Part of the first point is the belief that if you have talent you shouldn’t need to try.  That results should come naturally.  So, if you don’t perform well, it’s because you’re not good enough.

How do we get this mindset?

From the study in the video, it seems to be from the way we’re praised.  If we’re praised for intelligence, we start to think we do well because we’re smart.  Or do badly because we’re dumb.

On the other hand, if we’re praised for how hard we try, we realise we can do better if we work at it.  And are more likely to try harder and achieve more.

😅🪑  Working out at home

Want to exercise but don’t think you have the right equipment?

MadFit has you covered.  

There’s a whole range of workouts to try - most of which use no equipment.  And she even has a selection of workouts that are specifically made for apartments (no jumping).

Or, if you’re feeling nostalgic, pull on your tube socks, grab a chair and shape your body with Cindy Crawford.

🌤️🧠  Coronavirus: How to protect your mental health

It’s normal to be concerned at the moment.  But for many people it can make existing mental health problems worse.

So be kind to yourself by following these tips:

• Limit the news and be careful what you read
• Have breaks from social media and mute things that trigger you
• Wash your hands - but not excessively
• Stay connected with people
• Avoid burnout

And if you find yourself overwhelmed with anxiety or worries, try the APPLE technique:

• Acknowledge the uncertainty
• Pause and breathe - don’t react
• Pull back - remember it’s only a thought or feeling, not a fact
• Let go of thoughts without responding to them
• Explore the present moment, because right now, in this moment, all is well

🧘‍♀️  Breathing exercises to reduce stress

Breathing is one of the most overlooked - but most effective - ways to manage stress.

Studies have shown that breathing exercises improve cognitive function, encourage positive thoughts, and reduce the symptoms of anxiety.

And there are many different breathing techniques you can use.  Including ones for stress, increasing energy, and general relaxation.

If you’re not familiar with breathing exercises or mediation, this article is a great place to start.  It’s written by the meditation company headspace, which I’ve found really helpful.  But I also hear good things about their main competitor Calm as well (my wife likes and uses both).  If you haven’t already, give them a try.

🦮  Managing anxiety - NHS guide

Anxiety is something everyone experiences.  And feeling anxious is a very normal reaction in some situations.

But if your anxiety is getting the better of you lately, the good news is there are plenty of things you can try to help you cope.  If you need to, take a moment to go through this guide from the NHS.

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Just remember, you’re not alone.  We’re all in this together.

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Have you read, heard or seen something you’d like to share? I’d love to hear about it!  You can get in touch here.