Is the current wave of the Covid 19 pandemic taking a toll on your physical and mental health by clasping you with worries, anxiety, and uncertainties? Are you feeling entangled in a web of unending fears? You are just one of the many individuals sailing in the same boat. You are not alone.

From the wellness webinar session conducted by CecureUs with our expert psychologist, Dr. Porrselvi, we have derived some tips and tricks to tackle and ease fear and the associated anxiety in this pandemic.

Fear and anxiety are natural human emotions associated with our physical and mental health. We have all experienced that overwhelming fear and the anxiety associated with it at some point in our lives. But recently, the pandemic has elevated our emotions, particularly fear and anxiety, because we are concerned about our loved ones. Psychologists say that fear and anxiety are often interrelated to each other. In fact, both are considered healthy emotions that arise with the body?s Flight, Fight, and Fright response to intimidating or unusual situations, and they must be dealt with appropriately for the goodness of our mental health. To some extent, these emotions can also act as motivating factors that drive us toward our goals.

Understanding Fear:

The threats and fears that we experience in our daily lives need not necessarily be confined to our physical safety. They can also be emotional conflicts, stress at work, relationship issues, health issues, deadlines, and underlying mental health disorders, to name a few. So the stress levels of every individual and emotions vary depending on the conditions, circumstances, health, occurrences, and the person’s ability to handle them.

In the current pandemic times, most people tend to skedaddle from or avoid situations that generate or provoke fear and anxiety rather than confronting them.

I learned that courage was not the absence of fear but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear – Nelson Mandela.

Here are the lists of actions to take when encountering that feeling of helplessness and panic due to the flight, fight, and fright response, especially during this pandemic.

• Recognize the problem or other emotions and their source.
• Accept and respect the fear and anxiety that comes with it.
• Understand/evaluate/process the situation that causes fear and anxiety.
• Take a step back and relax to understand your emotional health better.
• Fear and anxiety are just the tips of the iceberg of this pandemic. Figure out the underlying emotion that causes fear and anxiety and regulate the mind to deal with these emotions. Do not let these emotions overpower the thought process.
• Re-approach the problem or the emotions with a list of possible solutions.
• Implement the best possible solution to overcome fear, anxiety, or other emotions that target mental health.

These steps prepare and regulate our brains to tackle stressful situations, fear, anxiety, and other negative emotions during the pandemic and in the future.

Anxiousness VS Anxiety Disorders:

Most people often confuse anxiousness/anxiety with anxiety disorders. While anxiety is a natural response to fear, anxiety disorders arise from nowhere, are persistent, and form a part of mental health disorders. How do we identify anxiety disorders from anxiety and fear?

Here are a few red flags that help us differentiate anxiety disorders from fear and anxiety.

• Anxiety disorders have no trigger. They are often intense or disproportionate unhealthy emotional responses to situations.
• Anxiety disorders have no starting or endpoints, unlike fear or anxiety.
• Fear and Anxiety often ease with time and relaxation techniques. Anxiety Disorders are prolonged and are accompanied by physical symptoms like breathlessness, sweating, trembling, light-headedness, racing heart, etc.
• Anxiety and fear lessen significantly or cease when we are away from stressful situations, while Anxiety disorders often feel uncontrollable or unmanageable and require medication.

Staying grounded when faced with fear and anxiety:

Whenever we feel anxious, particularly during these testing times, it is essential to remain grounded and refocus to attain clarity and good mental health. For this, psychologists recommend the use of The Emotion Wheel

Ref: I Feel – Emotional Word Wheel – The Feel Wheel – Australian English – Imgur

When to seek Professional Help?

These unprecedented times and the covid-19 pandemic have given rise to a spectrum of constant, perennial fears in all our minds. In these unfortunate times, we have to stay vigilant of ourselves and our loved ones and note the warning signs that call for professional help.

– The person is unable to focus on daily activities, is submerged in a state of chronic worry.
– The person is sleep-deprived, exhausted, fatigued.
– The person is socially withdrawn or emotionally isolated.
– The person avoids doing things that he/she loves to do or finds excuses to avoid or perform routine activities.
– He/ She experiences Panic attacks and is not able to figure out the triggers for fear.
– The person blacks out/zones out.

If you have a loved one, a friend, or a colleague going through tough times, convince them to take professional help at the right time. Contact Us if you are concerned about yourself or a loved one. Book an Appointment today with our wellness experts who will help you deal with your struggles.

Timely intervention acts as a saving grace and helps people understand their issues in-depth, and guides them in the right direction. Do not miss out on our Cecureus Wellness Workshops conducted every week to guide you with various coping strategies during the current pandemic.

The current global pandemic has opened us to a new lifestyle of monotony. Our physical and emotional wellness has gone for a toss due to the virus. Locked up indoors with no personal contact during this pandemic, even with the closest of kith and kin, no wonder we feel stifled. There is a lack of emotional support, not just on the personal front but also on the work front.

The audience poll at the beginning of the wellness session conducted by CecureUs, with our expert psychologist Ms. Hemalatha Swaminathan revealed that most participants have picked up a new hobby/habit to cope with the stress of the pandemic lockdown and as a release for emotional wellness. While some continue to carve a new path in their areas of interest, some have fumbled and dropped out midway due to lack of interest or support, work, hectic schedules, self-doubts, or negative thoughts.

Now, what should we do to keep our emotional wellness intact? How do we manage work and personal lives in this pandemic? Neuroplasticity and the 21-day discipline are the keys. The human brain is a marvel of nature, gifted with the ability to learn and unlearn, re-program, and re-structure itself. Wikipedia defines Neuroplasticity as the ability of the neural networks in the brain to change through growth and reorganization. Our brain has multiple pathways. Each pathway is associated with a particular habit/behaviour. Every time there is an urge to do something new, our brain forms new Pathways. Repetition and practice strengthen these pathways, giving rise to Habits. Hence, one should strictly stick to the 21-days discipline when taking up anything new to transform it into a regular habit. This pandemic has thrown light on this topic for many since emotional wellness and support have become priorities.

There is no doubt when we accomplish a new work, for instance, completing a 5-mile run or a painting or baking a cake to perfection, there is an adrenaline rush and release of endorphins that make us happy and satisfied, paving the way for emotional wellness. Through everyday assertive habits, we program our brains to stay positive at all times.

Below are lists of practices that impel us towards positivity, as shared by Ms. Hemalatha.

Stop The Negative Self-talk

Questioning ourselves with why, what, when, how, etc.., while commencing a new work will curtail our enthusiasm and fog our thoughts with self-doubts, especially during the current pandemic. Avoiding these questions will automatically make us feel energized and focused on work, contributing to our emotional wellness. Instead of distracting or suppressing stressful thoughts, we must learn to end them positively. It is good to practice problem-focused, solution-oriented coping when the circumstances are controllable and emotion-focused coping when the situations are out of control. Having a ‘ToThinkList’ and sticking to it will keep our minds occupied with positive thoughts. Apart from giving the much-needed emotional support, optimism will ward us from negativity.

Journaling

Making a note of strengths, weaknesses, and everyday achievements in a journal will aid us in overcoming our flaws and inspires us to focus on improving our skills at work. Set goals, devise plans, and stick to them to achieve personal and office/work targets. Seek help from support systems to keep going. We must appreciate ourselves for our accomplishments. It gives us that willingness and determination to work more towards achieving our goals and emotional wellness. Maintaining a Gratitude Journal to list things that we are grateful for helps us cope during difficult times of this pandemic.

Stop Blaming/Complaining

Blaming or complaining accumulates negative energy in our minds. Given the impact of the current pandemic, this attitude shatters our emotional wellness. Focussing on the good and curbing complaining will keep us cheerful, even at work. Holding a grudge will snatch away sanity on a hectic workday. ‘Forgive and Forget’ should be the mantra. Remember, people around us will behave through their inner qualities, and we have no necessity to copy them. Happiness is a choice, and we should choose to stay happy and support others, no matter how testing our circumstances are. Radiating positive energy will aid us in transforming people and situations around us to a great extent during this pandemic.

Build Resilience Through Recall

Humans are gifted with the ability to bounce back from disappointments, worries, grief, and setbacks that take a toll on their wellness. Whenever we encounter setbacks in our personal lives or at work, implement a practice to recall our past where we rebounded from negativity. Reminding oneself, “If I did it once, Why can’t I do it again?” helps us build Resilience and emotional wellness.

One can follow the following tips to boost Resilience.

• Knowing the purpose of life.
• Having an intent for the day.
• Expressing and feeling Gratitude.
• Having a good social circle for emotional support and wellness.

The 5AM Club

Wake up early so that while others are still dreaming, you can make your dreams come true – Hal Elrod

Waking up an hour early and spending the first few minutes planning for the day will be a good kickstart for a better day. By waking up early, we will have more time to accomplish our tasks at work. Studies show that most successful people are early risers. Having ‘Me-time’ in quietude in the early morning can be rejuvenating and bestows holistic wellness.

Self-Care Menu

Devising a self-care menu during this pandemic keeps us physically and mentally healthy. It also assists in time management. Including meditation and breathing exercises in our routine will calm us and let our minds reverberate with positive energy. Apart from the regular mundane chores, including something fresh every day in the schedule is crucial. For instance, trying a different workout, cooking a complex cuisine, impromptu dancing to the music, or doing something long-forgotten that we enjoyed as a child, to name a few. Soon, our personality transformation will leave us spellbound.

HYGGE Wellness Practices

Wikipedia defines HYGGE as a mood of cosiness and comfortable merriment with feelings of wellness and contentment. Adopting a Hygge Lifestyle by creating cosy and comfortable settings in our homes is a powerful tool to cope with the pandemic lockdown.

Some of the HYGGE practices could be having

• Me-Time,
• My Space,
• My Drink/Comfort food,
• My Indulgences,
• My music,
• My People, etc.

In pandemic times, HYGGE can be achieved by

• Decluttering the home and workspaces,
• Sticking to minimalism,
• Cooking with family,
• Appreciating and supporting each other through words and gifts,
• Checking on our loved ones through video calls,
• Taking a nature walk,
• Remodelling decor,
• Picking up a new hobby,
• Reading a new novel or comic,
• Creating a Zen corner in our homes.

By including the above habits in our schedule and practicing them regularly, we can stay positive, cheerful, hopeful, and sail through tough pandemic times towards a better future.

Contact Us if you are concerned about yourself or a loved one. Book an Appointment today, or call us. Do not miss out on our Cecureus Wellness Workshops conducted every week to guide you with various coping strategies during the current pandemic.

2020 had hit us all below the belt with a new virus, strangling us inside our homes with Lockdowns. Many lost their jobs, their livelihoods dissipated, families were torn apart, the global economy had gone for a toss, and we saw many such disasters. Optimism had gone out of the picture, with health problems and negative emotions taking over our wellness.

With the advent of a new year, 2021, came new hopes. Things were starting to get better, but just in a few months, we have all discerned that this year is no different too. Emotional wellness still appears like a distant dream. The ‘second wave’ of the global pandemic is terrifying and has pushed us all into despondency. The problems and the associated negative emotions we are experiencing have only gotten worse. Even with vaccinations offering a slight ray of hope, a dark, gloomy mass of negative energy is hovering over our minds, grappling us in fright, refusing to vanish, tossing our emotional wellness aside.

Although we keep looking for a silver lining, it seems far away. Worries, health problems, and uncertainty have crept into every nook and corner of our lives, proving that even staying alive is a blessing, let alone optimistic.

With most of us sailing in the same boat when it comes to our inability to cope with the prevailing situation, seeking respite or optimism of some form, here are a few excerpts from the wellness session conducted by CecureUs with an expert psychologist Ms. Hemalatha Swaminathan who has shared tips and tricks to stay optimistic when we are put through testing times.

The first approach to optimism is to believe that there is no problem without a solution. Our thoughts define the intensity and magnitude of our problems; Problems have no dimensions or size, be it our struggles with our family, relationships, children, professions, finances, or the current covid 19 crisis. The bigger we think a problem is, the scarier and more negative we tend to become. A solution-oriented approach to any problem alleviates stress levels and helps us have a clear vision to subdue unfortunate predicaments, leading to optimism and overall wellness.

We have all, at some point, become victims of Learned Helplessness. Now, what exactly is that, we may think. In psychology, Learned helplessness is a negative state of mind that a person experiences by being repeatedly subjected to stressful and problematic situations. The person falsely and negatively perceives that there is no way out, albeit available opportunities to achieve wellness and break free from problems and pessimism. Our psychologist Ms. Hemalatha shares a few signs to identify learned helplessness in an individual.

• Loss of motivation, where the person loses the zeal to fight when faced with problems, surrenders to adversities and mentally assumes the role of a
• Refusal to learn from mistakes, where the individual blames every problem and negative encounter on destiny. Mistakes are no longer comprehended as learning There is neither optimism nor wellness, physically and mentally.
• Depression and despair, where the person focuses only on the negative emotions around, turning a blind eye to wellness and
• Inability to make life-changing decisions, where the person feels they have no control over their problems and negative consequences of life, cannot change the course of life, and accepts life as it is.

How do we overcome the effects of learned helplessness and focus on optimism and wellness? By practicing Learned Optimism, which is the ability to view the world with a positive outlook.

Optimism – It is not just a mindset. It’s a behaviour – Larry Elder.

How often have we found ourselves stuck with invariable questions of what, why, how, when, etc.., while deciding on anything new, be it a new job, moving to a new city, a new hobby, or the kind? This is called ‘Negative self-talk’, which means doubting and questioning one’s own abilities, defying our self-esteem and mental wellness.

Optimism = Challenging negative self-talk + Replacing negative thoughts with positive ones.

Although the equation to optimism sounds simple, it requires perseverance to achieve it. Optimism is an acquired skill.

At this point, the ABCDE Model to develop and practice learned optimism comes in handy. The first three steps are the actual problems, and the next two steps are the ways to react to instil the habit of optimism and thereby achieve wellness.

Adversity: A person faces trouble with any new/existing ventures or tasks. For example, to lose weight or quit smoking or finish a book.

Belief: The person believes that they are no good or cannot achieve the desired goal when faced with a problem or adversity.

Consequence: The person loses motivation and begins to back down or puts in fewer efforts to solve the problem.

Dispute: This is the prime step to learned optimism, where the person disputes the negative self-talk and considers all the times they achieved their goals in the past. For example, At least I have not gained any kilos, or I have tried reducing from 2 packets a week to 1 a week. This is the starting point toward wellness and optimism.

Effect: With the negative talk disputed, wellness/optimism set in. The person feels renewed and energized. There is a new inspiration to work hard to achieve the set goals without backing down.

Today, we stay confined to the walls of our homes for our safety. The world is at our fingertips despite lockdown, thanks to the internet. There is Information Explosion everywhere. The news and social media are flooding with enormous negativity, a lack of factual evidence, gossip, and messages about the global pandemic and its effects on wellness and health. As a matter of fact, this has resulted in learned helplessness in many individuals. Restricting our exposure to social media and refraining from doomscrolling can be a turning point in our approach to embracing optimism.

These challenging times call for grabbing inspiration from people and things around us to keep going and embrace optimism. Read stories of great personalities who served/serve as exemplary examples of Resilience and emotional wellness. Diverting ourselves from negative thoughts by picking up a hobby like painting, reading, dancing, journaling, gardening, or indulging in meditation/breathing/relaxation techniques for holistic wellness has been proven effective in training our minds to welcome optimism into our lives.

Gratitude is a virtue to practice, no matter how difficult our situations, problems, and relationships are. It is crucial that we feel thankful for what we have to achieve emotional wellness rather than focusing on what we have lost. Helping people around us by any means can bring about smiles on their faces and happiness and contentment in our lives.

Acknowledging our problems and devising a strategy to surmount our negative emotions are the key to success. Here are the responses of Ms. Hemalatha to the audience questionnaire on optimism.

Times are tough. How do we manage our kids during these times?

Ms. Hemalatha: We have to remember that their situation is three times worse. Our kids have so much energy, and they have no proper way to vent it out. So please be patient with them. Talk to them and understand their feelings. Establish a bond with them over their favorite games. Control and filter out the negative news that will upset them. Be kind and encouraging, and our kids will reciprocate the same.

How do we comfort someone grieving the death of a family member?

Ms. Hemalatha: No amount of comforting words can bring back their loved ones. Sometimes, the best practice is to remain silent and let them know we are there for them through our actions and keep them in our prayers.

How do we respond when someone in the family is encountering negative thoughts?

Ms.Hemalatha: Empathize. Be kind with your words and comfort them with an encouraging attitude. Radiate optimism always. Things will soon fall in place.

Sometimes when you are in a dark place, you think you have been buried, but you have actually been planted – Christine Caine.

The story of the Chinese bamboo tree never fails to amaze us. The seed of the tree remains buried in the soil for four to five years, strengthening its roots and testing the patience of its master. But once the shoot emerges, it shows tremendous rapid growth by reaching about 80 feet in just six weeks. This story makes us take the plunge towards optimism and hope. Similar to the Chinese Bamboo tree, let us learn to look at this pandemic lockdown as a way to expand our roots, strengthen our foundation, bond with our family, and learn new skills. Let’s never cease to put in our efforts to propel our growth curve upwards. Remember, there is always a light at the end of the tunnel, where success awaits! Cheers!

For more such articles and expert psychologist talks, check out our Employee Assistance Program. Do reach out to us for counselling needs.

The pandemic and the subsequent lockdowns have led employees across organizations to acknowledge the high prevalence of mental and emotional distress and mental illnesses. Several employees have begun opening up about their mental health and emotional issues and are seeking needed help and guidance. If you are someone, who is going through any sort of emotional distress, chances are that you have considered assistance through counselling or psychotherapy.

But have you ever wondered about the difference between counselling and psychotherapy?

Here are some differences between Counselling and Therapy to help you arrive at an informed decision on the kind of assistance you or your loved ones may need.

1. Counselling VS Therapy – the basic definitions:

Counselling is a practice that considers an individual’s(or a group’s) present emotional and intellectual state and specific issues they face and offers the necessary guidance and assistance to overcome their current problems. The term counselling in the context of psychology roughly translates to ‘to provide guidance.’

Psychotherapy involves psychodynamics (the systematic study of the psyche or the mind) to understand the reason for an individual’s emotional and mental state. Psychotherapy also considers and analyses past experiences to determine the cause of recurrence of chronic emotional distress. Psychotherapy programs focus on past experiences and feelings. Psychotherapy means treatment of the ‘psyche’ or the mind.

2. The practitioners:

Counsellors are qualified professionals to offer counselling. Organizations offer counselling support through their Employee Assistance Programs to employees for their emotional wellness. Counsellors generally need a bachelor’s degree in psychology or related courses to take up counselling or wellness programs/workshops, and most of them have a master’s degree. In India, there is no certifying body to qualify a counsellor. But while approaching or appointing one for personal counselling or workshops and wellness programs, an employee or an organization should ensure that they have a master’s degree in psychology, counselling, social work, or a related field. They also need experience in the specific area of counselling they offer (school, relationship, family, addiction counselling, etc.)

On the other hand, Psychotherapists need to have compulsorily finished their masters, with extensive training in psychotherapy programs and field experience in their specializations, before setting up their own practice. Most established Psychotherapists complete their Ph.D., and they cannot practice without an approved license.

3. What to expect in counselling and psychotherapy?

Counselling sessions/wellness programs are educational and informative, providing assistance and additional resources to an employee or any individual or a group to help sort out an emotional situation or a problem. Counselling further helps employees identify the core of their emotional or other troubles and provide the necessary assistance to solve them. The counselling sessions are generally short-term and vary from a few weeks to 6 months, by which time the problems are resolved.

Psychotherapy sessions and programs focus on chronic or recurring emotional behaviours. Sessions may include tests to understand brain activity, cognitive behavioural therapy, and other in-depth treatments to understand the problem and treat the illness or disorder accordingly.

Psychotherapy treatments are long-term and may last up to a year or may go on for prolonged periods, either intermittently or continuously.

4. Focus of treatment:

Counsellors meet clients with relationship troubles, work-related stress, parenting guidance, or someone who needs assistance with a career. Actions, behaviours, and consequences are the prime focus in a counselling session or program. Counsellors also help clients learn skills that may help them mitigate stress, manage relationships, and improve their attitudes towards emotional situations and life in general. Counselling programs further offer assistance to individuals dealing with addictions, grief, or loss.

Psychotherapists treat patients with chronic mental health disorders, including clinical depression, anxiety, bipolar disorders, etc. The prime focus here is on the experiences and related feelings of the patients. Individuals under treatment for terminal illnesses also seek out psychotherapists to cater to their emotional well-being. Psychotherapists further help patients dealing with past trauma, PTSD, and extreme mood swings that hamper their day-to-day lives.

5. Cost:

Counselling is less expensive than psychotherapy due to the differences in techniques, periods, and diagnostic tests involved in the treatment programs. However, the costs may vary for each counselling practitioner and the problem that they are dealing with.

Above are the most predominant differences between counselling and psychotherapy. It is usually a counsellor to whom we reach out first, who guides us to a psychotherapist if needed. Employees must be aware of this before opting for counselling.

While it may take a while to find a practitioner who works best for us, the first step of approaching someone makes all the difference in counselling and psychotherapy. Before reaching out to a counsellor or a psychotherapist, it is necessary to understand that trust is of utmost importance.

Contact Us if you are concerned about yourself or a loved one. Book an Appointment today or Call us. To receive updates about out webinars, subscribe to our newsletter. Visit our website for blogs, vlogs, and self-assessments on emotional wellness.