Keeping your cool – tips from a psychologist

We spoke to psychologist Irene Apollonov from Randwick Psychology Centre for tips on how to help keep your life in balance.

Are you feeling like your life’s being held together by rubber bands? No wonder. The pandemic has inverted so many things about our normal lives. Everything we knew about keeping things in balance has been made so much harder or impossible. It’s been a long haul.

We spoke to Irene Apollonov, a psychologist at Randwick Psychology Centre, to get some tips on how to help keep your life in balance when everything else in the world seems to be off its axis.

Activity diary

The problem with lockdown is that the hours and the days and the weeks all seem to blend. The homogenous nature of our days can become disorientating and can negatively impact on our mental wellbeing.

“In lockdown it’s easy for your days to have no structure.  But you can replicate the structure of ‘normal’ by keeping an activity diary (daily or weekly) so that the day is less fluid,” Irene says.

“Try to add in some routine tasks rather than just doing things at random times. Include a list of all your main activities like getting up, mealtimes, resting, reading, being online, meditation or hobbies,” she says.

“It might seem a bit strange at first. You might think all the mundane details aren’t important – but they are, especially when we’re all at home, all the time without the structure that’s imposed on us as part of our usual normal. There’s no commuting, no regular start times, so we need to replicate that while we’re all at home,” Irene says.

It’s no surprise that exercise is good for us. But lockdown makes it very hard to keep up any fitness regime.

Irene recommends leaving the house every day for a walk - even a short one - as it’s important to change your environment. 

“The links between physical exercise and mental wellbeing are well documented. Some studies have shown that physical activity for some people has helped lift their mood and reduce anxiety” Irene says.

“While outdoor activities are limited, you could hire an exercise bike or check out a Zoom exercise class linked to your local gym,” she says.

Hobbies or craft

Working from home means less time wasted commuting. You get to eat what you want when you want. Work in your PJs. Why not find some upside in these crazy times by starting or continuing a hobby or craft? You could just add a completely new recipe to your weekly meals. It doesn’t have to be an epic undertaking. The main thing is to feel like you’re doing something for fun.

“Do something that lifts your mood and gives you a break,” Irene says.

“Plus, there’s so many how-to resources online that could help you develop your skills and boost your enjoyment.”

Music

Music tames the savage beast – or so the saying goes. Playing or listening to music can help stabilise your mood and help you operate with a more optimistic mindset.

“Why not get back into playing an instrument you’ve neglected due to limited time. You could also teach yourself from online lessons.” Irene says.

“Also listening to your favourite music always helps your psychological state. Classical or baroque music played softly while you’re working can help with concentration, mood and stress. Try it, you might be surprised!”

Home on the range

You know the saying about lemons and lemonade? Well, being confined to home can be the perfect time to get to some maintenance jobs you’ve been putting off. Make the most of your time home on the range.

“Look around your home and see if there are any small jobs that that need doing and schedule a time to do them. Don’t forget to add them to your activity diary. There’s a big sense of achievement when you can tick off the jobs you finish,” Irene says.

Meditation

When you meditate, you focus your attention and peel away all the noise and ‘always-on’ distractions.

“Meditation can help you achieve a state of deep relaxation and raise your sense of optimism. Try meditating once a day using an app. If you’re not experienced with meditation and feel that it isn’t working, just persevere, and with time you will experience the benefits,” Irene says.

Socialise

It’s important to maintain social contact, especially during lockdown. With our social horizons so restricted, making the extra effort to socialise can be key to your mental health during these trying times.

“Thankfully, we have so many ways to stay in touch even when we’re not in the same room. I recommend you make socialising a priority. Reach out to your friends and family. It can be via FaceTime, Zoom, messaging or even a simple phone call. The medium doesn’t matter as much as making the effort and engaging in 2-way communication. This will reduce your sense of isolation.

“Iso can also be the perfect time to get back in touch with people you’ve lost contact with. The experience of lockdown is new to all of us. That gives you a potential common platform to restart a relationship,” Irene says.

“Overall, try not to be anxious about the things you can’t control. If you readjust your thinking there’s a lot you can control within the smaller circle of your home life that can help you ride out this pandemic in good mental shape,” she says.

“If you feel that your mood is being affected by lockdown or your stress levels are uncomfortable you should contact your GP for a referral to a psychologist for support.

“For more support online you could go to Headspace or type in any questions that you may have into your search engine,” Irene says.

Digital detox

You can also try taking a break from your hectic digital lifestyle with Optus Pause or read something uplifting on paper to indulge in a bit of nostalgia or fun.

Want to get in touch with us? Give us a call or message us on My Optus app.