At Top Santé we’re very aware that – as well as the obvious physical symptoms  – the coronavirus situation is having an impact on our mental wellbeing too. The outbreak has thrown up an array of scenarios to cause people worry and anxiety. But there are things you can do to feel better.

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Reduce your fears by talking to family and friends

Thursday, March 12, 2020

Dr James Davies, psychotherapy expert from the University of Roehampton, talks about how people can handle their concerns about the virus.

When faced with a concerning situation like the ongoing coronavirus outbreak, it is  understandable to have a certain level of anxiety about what could happen.

After all, we are still very much learning about the virus and how it is spreading. This will inevitably heighten the emotions some people are feeling. At the moment we can’t say where we will be in a month or two. To have these unanswered questions is an unsettling position to be in.

It might seem obvious, but if people are experiencing overwhelming anxiety or worry, the best approach is to talk to friends and family. By simply expressing these worries, we can begin to mitigate and reduce them.

Test out whether your feelings are in proportion

By talking to others you can also test whether what you are feeling is proportionate by listening to other views on the situation. Perhaps this will put things in a different light and perspective.

Here’s a thought people might find therapeutic and helpful in getting through this tough period. For the first time in a while – and especially after the divisions around Brexit – it feels like the country is united in trying to overcome a problem.

A problem shared…

Coronavirus is a common foe. It’s vastly different from the worries that people might have had during our various political troubles over the last decade. There is a belief we are tackling this together. As the saying goes, a problem shared is a problem halved. This is definitely something the country can take hope from.

3 approaches to building up your resilience levels

Wednesday, March 18, 2020

Counsellor and group therapist at the Nightingale Hospital in London, Richard Stephenson gives some practical and workable tips on how to feel more stable in this unpredictable and changing world. He recommends a three-pronged approach that nourishes your body, mind and spirit.

Human beings like stability and when it’s threatened, we tend to go into fight (anxiety) or flight (depression) mode. It is important to find ways to stabilise our internal world – our thoughts, emotions and feelings – when our physical wellbeing and external world are changing. After all, it’s our internal world which creates the lens through which we choose to experience the world around us.

Thankfully, there are a few simple but highly effective techniques which virtually anyone can follow to help to build their resilience…

1 Nourish your body

It’s simple but effective. Drink plenty of water, eat plenty of fruit and veggies. Nourishing your body also includes exercise, so keep it moving. Turn up the volume to your favourite music and dance!

2 Nourish your mind

Reduce your media consumption to 15 minutes a day, and make sure it’s from a credible and reliable source.

Practise staying in the ‘here and now’, instead of projecting into the future, or living in the past, as this deflects us from living in the present, which is an invaluable gift.

Show kindness to someone. Our mind is a muscle and it’s important to use it for thoughts which help to create a balanced mindset.

Practise mindfulness by breathing deeply to ground yourself. It’s a real game-changer because it can help to reduce anxiety. When we’re stressed, our breathing becomes shallow as our lungs aren’t working to full capacity. In doing so, it there is a chance of triggering the flight or fight mode. To avoid this, try slowly inhaling and exhaling deeply for 60 seconds. You can always use daily habits as triggers to remind you to focus on your breathing, such as washing your hands. There are also plenty of mindfulness audios and apps you can use for support. My favourites are or And don’t forget YouTube – it’s also a great resource for mindfulness video content.

3 Nourish your spirit

Use technology to connect with your friends and family daily or write your thoughts and feelings in a diary or journal.

Try to give yourself daily positive, motivational statements. Positive messages such as ‘everything will be okay’ are incredibly motivating and encouraging.

Listen to uplifting podcasts and music.

Enhance your emotional intelligence by embracing any uncomfortable feelings you may feel and express those emotions, as suppressing them will impact upon your wellbeing.

Richard Stephenson is an experienced counsellor/group therapist and BSc at the Doctify rated Nightingale Hospital. He is a fully accredited member of BACP, UKCP, IARTA, and EATA.

CORONAVIRUS SPECIAL: Pre-order the next issue of Top Santé!
* Keep your body strong * beat the virus * Stay fit while at home.

* Pay the usual cover price and get FREE delivery in the UK (only £1 more for delivery outside the UK).
* No subscription required!
* Pre-order HERE!