There has been so much divisiveness with regard to Covid-19 but there is a sense that we are returning to some level of familiar territory with live gigs and holidays and workplaces reopening. We know Covid-19 caused disruption in our lives but overall, we adapted well to working from home. We adapted so well that we now need to adapt to returning to work in our bricks-and-mortar offices!
I chatted with several people during the pandemic and their experiences greatly differed. Some loved being at home as it afforded them an opportunity to be with their children, get creative and learn how to bake banana bread and make pasta! Others found that being at home was stressful and anxiety-causing and they missed the routine of travelling to and being at work, and in the company of colleagues.
Creating a new routine that works for you is key to a smooth transition from meeting people online to in-person, face-to-face meetings. Now that we are returning to work or maybe to a hybrid work model, allowing yourself time to decompress after every workday might be a consideration.
I’m a big fan of taking time away from my work desk. I often walk out the front door of the clinic, walk around the block and come back again or simply walk to the car because it is a mini break away from the office. I get some fresh air and it’s physical movement rather than sitting still all day.
Breaks are beneficial as is being strict with work start and finish times. Your daily routine will change when you return to work. It is worthwhile spending a little time to consider how you can make that new post-pandemic routine work well for you.
Up until now, household chores like putting on a wash or hanging out the laundry could be done while working from home, in between meetings or phone calls. Maybe consider allocating different chores to different days to help keep on top of tasks while you spend more time out of the home. Dividing tasks among days might seem too organised or controlled but it might help keep your evenings free to do things you want to do rather than contributing to the feeling that household chores are never-ending.
In your post-pandemic diary, keep time free from meetings (so you can take a breather). People mention having back-to-back meetings throughout the working week but if there is any opportunity for you to keep some time- just for you – then go for it! It might mean starting work a little earlier but leave work on time whenever possible.
On the subject of starting work earlier, taking half an hour extra in the morning to gather your thoughts might be a good start to the day – it might mean you get up before others but the result is a relaxed start to the working day.
Make a plan of action to get good quality, sufficient sleep which might mean getting into or out of bed a little earlier – if this is within your control, decide what needs to happen and make those changes. You will be thankful that you’ve taken charge of those areas of your life that need attention.
Readjusting well to life in the office post-pandemic requires you to organise, plan and set new boundaries. You might even have to ask for help with some household tasks which, before now, you could manage because you were at home.
Knowing when to say ‘no’ and not overstretch yourself is helpful. Be prepared that you will feel tried with any change to your work routine, because returning to work is a change (and a bit of a shock) to the system.
At the start of the pandemic we were feeling fatigued from being online all the time. We were not used to it. Working online and meeting people virtually became our way of being. Now things have changed, meeting people in person and having face-to-face appointments may feel unusual. Be gentle with yourself. Have a helpful routine that suits you will help you return to work with a spring in your step and keep that spring in your step!
With a little careful consideration, you can create the best post-pandemic routine for you.
www.carolinecrotty.ie
Post-Pandemic Online Therapy
Chatting with people, I know there is a sense that the pandemic is history, but for others, Covid-19 feels like it is still lurking, like a snake in the grass!
However, one of the distinct benefits of having had a strange couple of years is online therapy and teletherapy. Since March 2020, I have adapted my practice to deliver a blended service, and now psychotherapy, counselling, EMDR, and CBT are successfully provided online (and in-person).
Historically, I thought in-person or face to face appointments were the only way I would deliver therapy. I was wrong! Online therapy and teletherapy allow me to work with people globally. I have clients on other continents, which, before Covid-19, I would not have considered possible. I undertook training in 2020 to ensure best practice and have never looked back. Online therapy has its advantages and from research, we know it is effective.
Online therapy ensures that distance is no barrier to staying with the same therapist following emigration. When people move from Cork or Ireland, we continue appointments online.
As with in-person counselling or psychotherapy appointments, for online appointments, privacy is paramount, as is having a space where you will not be overheard. Try to make your area similar to a therapy room for 50-60mins which means that you can feel relaxed, you won’t be interrupted and keep tissues close by (just in case). Ensuring housemates or family members respect that you require time without disruption. Having a good Wi-Fi connection ensures minimal interference.
Online or virtual tele-health appointments are environmentally friendly – there is no carbon footprint, no travel to/from appointments, and no time spent frantically looking for parking or sitting in traffic.
I’m now a fan of something I thought I would never engage in. Our lives have changed with the pandemic but it is not all bad. Technology allowed us to stay connected and adapt to new ways of providing therapy (new to me that is!).
If you have any questions about online or virtual counselling and psychotherapy please contact Caroline Crotty.
www.carolinecrotty.ie
There is much theoretical debate about the separation of mind-body. My understanding is that our minds provide our individual subjective experiences – our thoughts, feelings, memories or consciousness. Our minds and bodies are not separate entities as (put simplistically) our brains note what is going on in our bodies and watch out for changes in posture, heart rate, breathing, or muscle tension for example.
How we experience an event can depend on our appraisal of the situation. For example – although this is extreme, imagine that I jump from a diving board into a swimming pool, my brain can sense that my body is falling. I feel excited. Versus the scene where I accidentally fall from a diving board, the pool is empty; my brain senses that my body is falling, however, it’s an entirely different emotional experience. Our brains are involved in what’s going on in our bodies but our thoughts and appraisals determine our feelings.
When we consciously tell ourselves that we are excited about something rather than fearful it can change how we feel. We can trick ourselves into believing that we are excited (when otherwise we might say we are afraid). Our body and brain do not necessarily separate fear and excitement, and the conscious thoughts we use to describe feelings to ourselves can change our experience.
That mind-body connection is very evident when we are on rollercoaster rides, bungee jumps or watch horror films because we are provided with an enjoyable fear response! My level of fear may not match yours. Or pain, while it’s not an emotion, is something that we all subjectively experience, but no one can tell us how much pain we experience. Neither do people experience pain in the same way. I find the 1-10 pain-scale impossible to complete because I might think a pain is a full 10 until an 11 strikes! Or my 10 is your 5! I’m mentioning this is because our thoughts impact how we feel and we each feel a little differently and have different thoughts. You might say you’re feeling stressed or excited or afraid or that you’re in pain but it may not be the same experience for the next person.
What we do with our bodies impacts our feelings. Sleep, hydrate, regularly eat healthy and nutritious food, exercise (cardio and weight-bearing), stretch, breathe deeply, and when you care for your body, you have the added bonus of potentially safeguarding your emotional health. Our mind-body or brain/thoughts, feelings/emotions are interlinked.
Humans experience stress. Sometimes we ignore stressors and put the head down and keep going! Perhaps we might pretend to ourselves that we are not in financial debt or that our partners are absent but our bodies might give us a warning sign such as a migraine, upset stomach, sore neck or back etc. When we pay attention to our feelings and to our emotions, it can help us deal with the source of sadness, stress or anxiety. We can make a plan of action to tackle whatever is causing us to feel subpar. Connection is vital to our wellbeing so joining a group to be in the company of others if life is solitary is very helpful. Here’s a link to some meet-up groups I found on Google (and I can’t recommend this – just information-sharing!)
Create a healthy mindset. Set aside time every day or at least every second day to focus on something important to you – take action! You are important. You deserve care. Mind yourself. For a healthy mind – mind your body. Journal to keep track of whatever helps improve your mood and use that list as a reminder when you need a pick-me-up. Make time to do things that you enjoy. Connect with others, seek social support, accept you and accept change. Life is not static. Keep perspective. Reassure yourself you’re doing your best.
Your thoughts impact your feelings – watch those thoughts!
Feed your mind as well as your body. Make a plan of action to tackle worries and overcome whatever is thwarting your efforts to positively sync your mind-body so you can feel good physically, emotionally, mentally etc.
When struggling emotionally, self-care can prove difficult. No one knows how you feel just by looking at you so be open with your GP who can advise and might be able to refer you for free counselling via CIPC (Counselling in Primary Care) if you’ve a medical card. Alternatively, contact www.mymind.org which provides low-cost counselling throughout Ireland. Talking therapy such as counselling or psychotherapy whether online or virtual or face to face can help give you perspective on self-doubt, limiting beliefs, upsetting thoughts and help motivate you towards achieving what you want in your life.
www.carolinecrotty.ie
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