Coping with COVID-19: Tools for emotional well-being in a time of - - PowerPoint PPT Presentation

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Coping with COVID-19: Tools for emotional well-being in a time of - - PowerPoint PPT Presentation

Dec 21, 2023 411 likes •663 views

Coping with COVID-19: Tools for emotional well-being in a time of crisis with Kelsey Mech Who am I? I'M KELSEY CLINICAL COUNSELLOR & TRAUMA THERAPIST Masters in Counselling Psychology Living in Victoria, BC in Canada Committed to

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Coping with COVID-19:

Tools for emotional well-being in a time

  • f crisis

with Kelsey Mech

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Who am I?

I'M KELSEY

CLINICAL COUNSELLOR & TRAUMA THERAPIST WORK EXPERIENCE

Masters in Counselling Psychology Living in Victoria, BC in Canada Committed to making mental health information more accessible online. IG: @kelseymech Significant training and experience in trauma work, nervous system regulation and coping with anxiety

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Introduction and Welcome

WHAT WILL BE COVERED:

A discussion of what is probably happening in your nervous system right now Support for processing your emotions at this time using specific methods to help you work with your fear and anxiety Suggestions for grounding to help you build your

  • wn toolkit

WHAT I CANNOT OFFER:

Medical advice or opinions Individual support or counselling in this space Expert information on COVID-19 (I am not one)

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let's take a moment to ground together

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collective stress response

COVID-19 IS CAUSING A

THAT WE ARE ALL FEELING TO VARYING DEGREES

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FIGHT

Hypervigilant + Reactive

  • release energy through
movement - Shake it out!
  • ground with deep breaths and
comfort

FLIGHT

Panicked + Avoidant

  • release energy through
movement - Shake it out!
  • ground with deep breaths and
comfort

FREEZE

Overwhelmed + Shut down

  • restore sense of safety
  • deep self-care and self-
soothing

What is a stress response?

WHEN UNDER THREAT, YOUR BODY ENTERS INTO ONE OF THREE STATES:

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it's okay to be feeling whatever you are feeling

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How to process what you are feeling

FEEL YOUR FEELINGS.

  • Notice where you are feeling emotion in your

body; notice specific sensations

  • Name the emotion if you can "I am feeling..."
  • Try to sit with the discomfort for a little

longer than you normally would, trusting you can tolerate the feeling.

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RECOGNIZE

Recognize the emotion you are feeling in your
  • body. Name it, ex.
"this is fear" and notice what physical sensations you are feeling.

ALLOW

Allow whatever physical sensations, pain, discomfort, you are feeling to exist without judgment. Don't try to change it, just be with the emotion.

INVESTIGATE

Get curious. Ask yourself questions like "What do I notice when I feel this?", "What is the most difficult part
  • f this?" or "What most
wants my attention?"

NURTURE

Soothe yourself in whatever way you most need right now: perhaps through touch, gentle words, a hand on your heart, breathing slowly, etc.

R.A.I.N.

ADAPTED FROM WORK BY TARA BRACH
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let's practice together

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Grounding Toolkit

TRY IT ALL. TAKE WHAT WORKS; LEAVE THE REST.

Sensitive Intuitive Charismatic

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Box Breathing

Inhale for a count of 4. Hold for a count of 4. Exhale for a count of 4. Hold for a count of 4. Repeat. Slow deep breaths, and especially long exhales, bring on board the parasympathetic nervous system which helps us return to a state of calm.

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NAME 5 THINGS YOU SEE.

  • ex. lamp, table, coffee cup, etc

NAME 4 THINGS YOU FEEL.

  • ex. legs on chair, cool air, feet on floor, etc.

NAME 3 THINGS YOU HEAR.

  • ex. bird song, traffic, humming fridge, etc.

5-4-3-2-1

NAME 2 THINGS YOU SMELL.

  • ex. perfume, fresh air, baking, etc.

NAME 1 THING YOU TASTE / OR NAME ONE THING YOU ARE GRATEFUL FOR.

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Co-Regulation

If you are self-isolating with another person or pet: get physically close and sync your breathing up with one another for a few deep breaths. If you are self-isolating alone: Call a friend and take a few deep breaths over the phone together to help regulate both your nervous systems.

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SOOTHE WITH SIGHT

  • choose to look at calming images or the view outside
  • clear your space so there is less clutter in view

SOOTHE WITH TOUCH

  • place a hand on your heart or give yourself a hug
  • crawl under a warm blanket
  • have a hot bath or shower

SOOTHE WITH SOUND

  • listen to soothing music or a podcast

Soothing with the 5 senses

SOOTHE WITH SMELL

  • burn a candle or incense
  • smell some essential oil

SOOTHE WITH TASTE

  • sip or eat something delicious and slow down to savour it
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What I trust list

MAKE A LIST OF EVERYTHING YOU CAN STILL TRUST IN THE WORLD AND YOUR LIFE RIGHT NOW

I TRUST THAT...

  • the sun will still rise tomorrow
  • I will still have a cup of coffee in the
morning

I TRUST THAT...

  • my home is a safe place for me to be
right now
  • the water in my tap is safe to drink

I TRUST THAT...

  • the tree outside my window will be there
  • my partner/mum/dad/friend/dog loves me

I TRUST THAT...

  • there is still beauty and hope in the
world
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Comfort list

MAKE A LIST OF EVERYTHING THAT BRINGS YOU COMFORT

Use this list when you are feeling particularly fearful or anxious. Put it somewhere you can easily find/see it as a reminder.

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LISTENING TO A PODCAST

Make a list of your favourites or episodes you are excited to catch up on

HAVE A BATH OR SHOWER

Find a way that you can make this feel a little more luxurious

CALL A FRIEND OR FAMILY MEMBER

Write a list of your go-to people to connect with at this time

GO FOR A WALK

If this is still available to you.

READ A BOOK OR MAGAZINE

Pick out some books that make you feel really comforted or that would feel fun to read

PUT ON SOME MUSIC AND DANCE

Moving your body helps move stuck energy through you.
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Container

VISUALIZE A CONTAINER OF SOME KIND YOU CAN PUT YOUR THOUGHTS IN WHEN THEY BECOME OVERWHELMING

Calm Place

IMAGINE A PLACE IN YOUR MIND THAT YOU CAN GO TO THAT FEELS CALM, GROUNDING, SOOTHING OR SAFE

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SET BOUNDARIES AROUND NEWS & SOCIAL MEDIA

  • stay informed, but don't saturate yourself with media intake

MAINTAIN A STRUCTURE AND A ROUTINE

  • sticking to a regular routine will help you maintain a sense
  • f control and normalcy during this time

REACH OUT FOR CONNECTION WITH OTHERS

  • find new ways to connect with others in your life even though
we are social distancing

Planning for the long haul

IDENTIFY WHAT THIS IS AN INVITATION FOR

  • is there something you've been desiring to focus on that
you now have time for

COMMIT TO THE GREATER GOOD

  • remember why self-isolating is important and remind
yourself of this often
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identify your anchors

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The Work of Healing Anxiety

AN 8-WEEK ONLINE COURSE TO HELP YOU FIND MORE PEACE AND FREEDOM FROM ANXIETY

WE START APRIL 6TH

and we'll spend the following 8 weeks together in our online community learning skills to help us cope with anxiety

YOUR INVESTMENT...

The course is $210 CAD (about $144 USD). Use code WEBINAR10 to receive 10% off.

THE SAME TOOLS I GIVE MY CLIENTS...

Through videos, audio recordings and detailed PDF workbooks I'll be offering similar knowledge as what I do with my individual clients in therapy.

DEADLINE TO SIGN UP IS MARCH 29TH VISIT: WWW.KELSEYMECH.PODIA.COM

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Thank you so much for your presence. Remember we are all in this together. Take deep care of yourselves.

INSTAGRAM: @KELSEYMECH EMAIL: KELSEY@KELSEYMECH.COM IF YOU ARE ABLE AND WILLING TO CONTRIBUTE TO COVER THE COSTS OF RUNNING THIS WORKSHOP PLEASE VISIT WWW.PAYPAL.ME/KELSEYMECH