True Confession: I am tired of Covid-19! I am looking forward to life without masks and recognising people from their whole face, not just their eyes and eyebrows! I am also looking forward to hugging, kissing and handshakes – each of which, I also confess, I took for granted!
Covid-19, referred to as a “novel coronavirus (nCoV)” is a new strain, and not something we lived through before. We have no previous experience or benchmark so our reactions to Covid-19 are also novel. We can expect to be somewhat ruffled by this pandemic.
Humans, by our very nature, are creatures of habit and we like to think that we know what our future holds. We may feel a little cautious about our future because we do not have an end date for Covid-19. However, if we stay focused on the present, make healthy choices and form beneficial habits, we will be better able to face whatever lies ahead. Making healthier choices helps us feel good in the moment and is an investment in our future health.
The decisions we make today have the potential to affect and impact us long-term. We rarely keep that in mind when we overindulge in highly processed foods, use drugs, drink alcohol, smoke, drive irresponsibly etc. While watching tv we might consume snacks simply because they are close by but not because we are hungry. The process of eating is often automatic rather than consciously slowing down, savouring aromas, sensing textures and tasting our food. Making a conscientious effort to enjoy every morsel that we ingest is a mindful, healthy choice.
We are never too old or too out of shape to make healthier choices – it is never too late!
Making healthier choices can include drinking more water, increasing cardio fitness and resistance training, reducing stressors, eating nutritious foods, quitting (or cutting down) smoking, improving our sleep routine, limiting screen time, stopping self-injurious thoughts or behaviours, connecting more with others, saying ‘no’ to things we don’t want to do – the list is endless! The benefits of making healthier choices can include feeling more confident, weight loss, improved mood, body strengthening, reducing the risk of health-related issues such as type 2 diabetes, heart disease, cancer, obesity etc.
Make a plan by setting some goals that are reasonable, achievable, and specific. It can be difficult to make healthy choices even when we know that making the right choice is rewarding – we are human and fallible and succumb to temptation and give in to old habits!
The more often we make healthy choices, the easier they become. Acknowledge your decisions and choices. Whenever tempted to do or choose something unhelpful or harmful, use the three D’s.
DELAY, DISTRACT, DECIDE
When craving something unhelpful (or harmful) delay by a pre-determined x number of minutes and the craving will pass. If we can learn to postpone immediate gratification we are winning!
Whenever a craving starts, distract yourself. Ideally (if possible) do something sporty or at least something physical to help focus your attention and distract your thoughts (away from the craving).
After you delay and distract yourself from the craving, decide that you are not going to do whatever it is you initially craved.
Remind yourself of your reasons to change and the advantages of leading a healthier life and making positive choices.
Rather like life, our plans are not always spot-on. Whenever there is a setback or upset (or a not-so-healthy choice), resume quickly and get back on track as fast as possible. Life is not linear or straightforward. Keep yourself forward-facing, looking towards the future.
Remind yourself that you’re doing your best, keep moving, stay active, hydrate with water and find joy (it’s everywhere – it’s hiding in open view)!
www.carolinecrotty.ie
Gratitude in a Pandemic?!
Gratitude In A Pandemic?!
We are living in uncertain times and people are affected by Covid-19 in ways which we may not realise. Being socially isolated from work colleagues and family members; not hugging loved ones (or anyone); uncertainty about how or where to meet a partner; deferred hospital appointments and cancelled treatment plans; family living in other countries; prospective parents unable to attend antenatal visits or be present for the birth – there is a plethora of issues outside of staying socially distant, washing hands and disinfecting our homes and/or work areas.
People are suffering physically, emotionally, and economically. It is important that we try to build our resilience for what lies ahead. Now is the time for us to appreciate that we are doing our best. Finger pointing and blame won’t help. It might seem impossible to feel any level of gratitude having lost a job, working reduced hours, facing a divorce, under financial pressure etc. but we can develop gratitude by learning how to control our thoughts and channel our focus.
Life is complex, tough, and unpredictable BUT learning how to control our thoughts can prevent us from sinking under the weight of worry.
Gratitude is training your mind to spot the things that went well rather than recounting everything that went wrong. Focusing on the present, appreciating yourself and all that you do. We tend to focus on the one thing that went wrong rather than on everything else that went right!
Every morning or evening take a few minutes to think about what mattes most in your life. Write three things for which you are grateful – the simple things are ideal.
I am grateful for access to health care, a warm shower, morning coffee, mobility, literacy, a nice towel, fruit, a loving family…
For October, I am encouraging everyone to write “Three things for which I am grateful” every day. On days when it is a struggle to nail three things, maybe ask yourself what was nice today? What went well? Did I get up? Have the freedom to leave the house? Exercise, stretch, speak with someone, have a nice sandwich, read something helpful? These are things for which we can be grateful. I once had the pleasure of meeting Gabriel Byrne who said he is grateful for his breath.
Phone or visit a neighbour or someone you know who could do with a chat. We are social creatures and need connection to feel mentally steady. By reaching out to help someone else, you both benefit. Be the person who is helping someone else through the month and through the winter of 2020. That’s something to be grateful for – being helpful.
For October, maybe keep a gratitude journal. This task becomes easier over time and as the days pass, I found I’d spot things throughout the day and I’d think “well that’s going in the journal tonight”. Give it a go and even if you miss a day or two, resume as soon as you can. There are universal benefits to exercising gratitude rather like physical exercise – we might not want to do it but we feel good afterwards! If we can exercise gratitude in a pandemic, we build resilience to face whatever the future holds.
www.carolinecrotty.ie
Covid-19 Online Things To Do
Online things to do to keep busy during Covid-19
Here is a list of things we can do online while we remain indoors. Help is at hand during Covid-19. Here is a list of resources from school learning to listening to jazz to online courses and there’s something for everyone.
Everyman Theatre Cork has put together a wonderful list of resources including supports for artistes as well as all forms of art, theatre from your home, music, film, opera and links for children and adults.
Learn how to play that instrument you’ve been wanting to learn with Fender Play
Stay safe, stay healthy and stay two meters apart!
www.carolinecrotty.ie
Covid-19 Information
There is a wealth of Covid-19 information on line, however, there is also much misinformation. The following sites provide real and factual information – click on the links hereunder.
The Irish Family Planning Association (IFPA) is Ireland’s leading sexual health provider. We provide contraception, pregnancy counselling, abortion care, sexual and reproductive health services and training.
If you need help please tell someone, reach out to someone you know or someone you don’t know. We need connection to keep us going and to keep us hopeful.
