
Covid-19 Series. Q+A with WWTW Mental Health Therapist
Emma McDonald offers her top tips to help your mental health during isolation
Over the coming weeks and months, our experts
will take over our official Twitter page to answer your questions about mental
health, veteran support and general well-being. In our latest Twitter Takeover, Emma,
a WWTW Mental Health therapist answered your questions across a range of topics
including starting conversations with vulnerable people, coping during
isolation and how to create structure for your day.
1. Veteran specific support
Q. Hello just wondering if you have any advice for families who might
be seeking to reconnect to veterans and whether there is advice you can give to
them in terms of monitoring anxiety and stress?
A. Useful question, thank
you. If you or your family member is a veteran, local areas often run veteran
meet-ups/breakfasts. Also, connect with veteran charities like Walking With The
Wounded, they will have services to bring the veteran community together.
Monitoring anxiety and stress is important I agree, you can use an anxiety
diary such as this one to track thoughts, feelings and behaviour,
or alternatively using your own diary and journal.
Q. One of our veterans has
taken to sleeping on his sofa downstairs - I think he should sleep in his bed
to break monotony of being in one room - is it okay for him to do this?
A. Thought provoking question. Yes,
you could encourage this veteran to explore sleeping in different environments,
maybe then ask him to note the pros and cons of sleeping in each different room
to see which works best for him. I would also check in regarding any intrusions/nightmares,
are these present? Sometimes changing a sleeping area can be related to
attempts to try and avoid experiencing a nightmare.
Q. Like-minded people with shared
interests is one way to reduce any stresses as the conversation tends to move
away from our worries. Talking really does help. Do you all find this to be
true with veterans?
A.
Great question, I think you are right, it really is good to talk. In my
experience, veterans may find it difficult to talk about their experience for
fear of triggering further distress, or due to shame and in the short term it
can feel safer to not talk about things. However, what we know in
Psychology is that avoiding our thoughts and feelings only keeps us stuck, it
maintains our distress and we don’t move forward in the long term. Please do
reach out if you are struggling with emotional distress. I’ve seen great
support from veteran to veteran with fantastic empathy in the community, in
addition there are civilians and professionals here for you too. Talking is the
start to a better future.
2. Mental Health
Q. What advice would you give to
anyone experiencing more anger and frustration than normal?
A.
First to pause, reflect and identify. We refer to anger as an umbrella emotion
easily seen externally in our behaviour, however, often underneath internally
there are other emotions usually present. Is the person feeling anxiety, guilt,
sadness or any other emotions?
Once emotions are identified the person can
work through self-help materials, here’s some that cover a range of emotions. Additionally, further
support can be sought by visiting their GP/other services such as TILS.
Q. Are there things you should never
do while helping a person is having a panic attack? What are the signs of that
person is having a panic attack?
A. Please see below for the signs
of a panic attack and what to avoid doing:
Thoughts
& emotions: worst case scenario thoughts (overestimate the severity &
likelihood of event), thoughts regarding ability to cope (underestimate ability
to cope and resources available to help) leading to anxiety.
Bodily
symptoms; increased heart rate/palpitations, fast shallow breathing,
light-headedness, nausea, tingling, a feeling of disconnection from
surroundings or self (dissociation).
What not to do;
don’t stigmatize or indicate it’s a weakness/to ‘just snap out of it’ (instead
listen, empathise & help), don’t panic with the person (transference can
occur) try to stay calm while helping (use your own support afterwards to
self-care).
Q. A friend of
mine is having a ‘panic attack’ while on the phone, I can’t visit them because
of Covid-19, what can I do to help them?
A. Great question, thank
you. Please see the hints and tips below on how you can support someone
experiencing a panic attack:
1. Remind the person they
are safe and this will pass.
2. Encourage them to slow
breathing; breathe in for count of 4 through nose, pause for 2, out for 6 mouth
(count with them to help).
3. Help the person to the
ground, bring them back to their surroundings.
4. Get them to name 5
things they can see, 4 things they can touch (get them to do this), name 3
things they can hear, to smell 2 things and to taste 1 thing.
Q. I have heard that smells that
remind you of something happy can help. Is there anything in that?
A.
Great question, thank you. Yes, smells can trigger negative or positive
memories. I love the smell of rhubarb; it reminds me of growing it in the
garden when I was a child! Using smells that relate to positive memories can
improve your well-being; try it out see how you feel!
Q. Before the lock down I was out
running pretty much every day, since lock down announced although it’s allowed
I’ve lost all motivation last run I felt guilty for being out, weird I know,
any tips to help with this? Each day I delay my run and don’t do it
A. Try
the 5-minute rule. Set a goal of doing an activity, but reassure yourself you
only do it for 5 minutes. If after 5 minutes you want to stop, you are free to
do so, but you are more likely to then carry on. Further information on
the 5-minute rule is available
here…Most people I see report this as very effective and I use it myself.
Also, list the positives of the activity for both the short
and longer term, the mind often focuses on why we don't want to do things
rather than why we do! Good luck, you can do this!
Q. I am
sleeping OK but wake at 4 am every morning, which is not the norm. I am dog-tired
all day. What to do?
A.
First, I would think about when this started
was it linked to a stressful time/event that requires processing. Secondly,
explore how you are feeling when you wake, can you return to sleep easily? If
not get up for 15 minutes do light non-stimulating activity. e.g.
reading/relaxing music before returning to your bedroom. Hopefully this would
help you to return to sleep. If such continues for 2 weeks or more, it may be
helpful to contact your GP. In the meantime, here is a sleep guide for you.
Q. How can we try to keep our thoughts positive during lock down when
toxic, negative thoughts are often taking over?
A. I am sure you are not alone with experiencing these
thoughts and feelings. Firstly, we can practice gratitude, naming 3 things we
are grateful for each day to remain positive.
In addition, we can work with our negative thoughts by taking a step back and acknowledging our irrational thoughts are thoughts, rather than reality, here’s a video with a technique for you.
Q. Several of
our veterans with Project Nova are saying that they are having really weird and
vivid dreams currently is this being reported elsewhere?
A.
We don't have any particular data/statistics,
however I can say I have noticed more people reporting this occurring during
this time which makes sense as the function of dreams is that they help you
store important memories and things you've learned, get rid of unimportant
memories, and sort through complicated thoughts and feelings - particularly the
last one at the moment, we have a lot to process!
Q. During the
period we are in does it help to try and have a routine for the day / week that
will give you some structure?
A.
We know in psychology to improve mood it is
important to have a routine/structure. Particularly with activities that
promote a sense of achievement, closeness to others (remotely at present!) and
enjoyment. Physical exercise too has proven benefits for our mood.
Q. How is it best to ‘check in’ with friends
and family? Asking ‘are you OK?’ seems a bit lame!
A.
So, for some variety could we try 'tell me
about your week' 'how are you feeling' 'how are you doing?' I agree they are
quite similar, its tough!
Q. Do you have any tips to help to
start a conversation with a friend or relative if you're concerned about their
mental health?
A.
If you want someone to open up to you it can
help them feel safe and understood if you share your own feelings (past
experiences) to normalise. If they don’t respond first time, ask again, explain
you are there for them and are willing to listen they are not alone.