How to use ‘hard-won knowledge’ to survive – and thrive – in Lockdown 2

THE NEXT 48 HOURS

“The single most important thing to remember right now is not to panic,” says psychologist Linda Blair. “Don’t rush around trying to get everything done, or see everybody, in the next two days. Otherwise you’ll feel like you’ve hit a wall before Lockdown 2 even gets started. We’re far more productive and focused when we learn to slow down.”

Instead, Blair suggests taking several deep, slow breaths whenever you feel overwhelmed and to remember that you have more than six weeks left to buy Christmas presents.

“Lastly, spend some time over the next couple of days imagining how you’ll feel on Thursday December 3, when the new measures are expected to lift. What will you do? Who will you see? Once you’ve decided, spend time thinking about how you’ll prepare for it.”

THE NEXT FOUR WEEKS

Give yourself choice:

“The key issue we’ll face over the next four weeks is feeling a loss of control,” says Blair.

“So allow yourself to choose which, of the following mental health advice, you follow and how you follow it.”

Exercise every day: This is the single most important thing to do, says Blair. “Nothing will help you more over the coming weeks. We have studies that show exercise is as good for depression as antidepressants. It’s the most powerful way to keep your mood up, plus it usually incorporates other things on this list, like social interaction, or being in daylight. At least 20 minutes of any intensity exercise a day will give you the maximum endorphins needed to help your mood.”

Start a gratitude journal: Blair suggests getting a notebook and at the end of each day writing two things in it: “Who I am grateful to today. And, the one thing I’m grateful for today. That’s it. It’s so simple, yet this has been shown to have a really powerful effect on mood.” Don’t “doomscroll”: “Flicking endlessly through bad news is irresistible, but it won’t help your mood,” says Blair. “However, neither will shutting off from the news and being uninformed.” Instead, Blair suggests pre-planning when you check the news (“Don’t do it an hour before bedtime – other than that, it’s up to you”), sticking only with reputable news sources and limiting time spent on social media.

Plan for the worst: “Imagine what a virtual Christmas would look like, so if Lockdown 2 does continue through the festive period, the disappointment won’t overwhelm you.”

Maintain social contact: “Every day, reach out to somebody who matters to you. Whether that’s your postman, thanking him for all his hard work, or calling your mum because she loves to hear from you, going for a walk (safely) with a good friend, or hugging your child if they live with you.” Our levels of cortisol, the stress hormone, drop, and levels of oxytocin (the “safety hormone”) rise when we’re in contact with somebody we love.

See some daylight: Get outside every day to get light exposure, which lifts our mood, and take a vitamin D supplement. Try Wild Nutrition Food Grown Vitamin D (£15 for 30 days supply from wildnutrition.com).