‘STRUCTURE, MICRO-BREAKS AND KINDNESS WILL SEE YOU THROUGH’

Start by knowing you can face this uncomfortable possibility with confidence, writes Linda Blair, clinical psychologist and author of The Key to Calm.

The first time we have to cope with unexpected change is always the most challenging.

You’ve already done that, which means you can do it again – and with the benefit of experience.

Here are three reminders to help you:

1. Structure: Nothing is more important to convey a sense of control. Plan each day the night before.

Include time to prepare and enjoy wholesome meals at regular intervals. Establish a regular bedtime and rising time, and recreate your favourite bedtime routine. Make sure you take at least 20 minutes of daily aerobic exercise. Then set three small goals you know you can achieve each day. Write them down and tick them off at the day’s end.

2. Microbreaks: What are the signs that stress is building – decreased concentration, inability to make decisions, fidgeting, irritability? Whenever you notice them, take a three-minute micro-break. Sit somewhere comfortable, close your eyes and take 20 slow breaths: in through the nose for four, hold for seven, out through the mouth for eight. For added effect, envelop yourself in your favourite colour or scent at each in-breath.

3. Compassion: Studies across the US and Europe have repeatedly demonstrated the benefits of kindness, both to yourself and to others – better mood, better physical health, increased tolerance of pain and distress, even greater longevity. Contact a friend every day, preferably talking and/or sharing screens rather than by email or text. Ask how they’re coping; listen nonjudgmentally and with full attention. If you can, thank or compliment them genuinely. Finally, don’t let fear of imposed limitations sabotage your mood. Expect them instead – then every day there are none, enjoy the resulting sense of relief.