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54 BODY & SOUL PSYCHOLOGICAL TIPS TO GET THROUGH COVID-19 By Nerine Zoio. W ith many people struggling to keep body and soul together, some psychological advice may do the world of good. Swinburne University Professor of Psychology Greg Murray offers some ‘helicopter management’ approaches to maintaining mental health and wellbeing. To manage anxiety, which is hard hitting for many, he points to the power of planning, perspective and of being present. When it comes to planning, he advises that people should list their current concerns, select the most pressing, and deal with this as a priority. He says all solutions, even the most “ridiculous” ones, should be listed, with one chosen for resolution. “Take action and give yourself feedback about the outcome,” Professor Murray said. “What did you learn about the problem, the solution, and yourself? Repeat as necessary (see: au.reachout. com/articles/a-step-by-step-guide-to-problem-solving).” Perspective refers to the way a situation is experienced, being dependent on the view taken of it. “You’ve probably heard of catastrophising or ‘what if’ questions,” he said. “But also, be alert to black and white thinking – i.e., something is either normal or a disaster, and emotional reasoning based on it feels this way, so it is this way,” he said. “Also, watch out for worry, which has two parts: ruminating about the worst possible outcome, and forgetting about the coping resources that would be used if things don’t turn out as desired.” For more strategies, he adds, see: beyondblue.org.au/the- facts/anxiety/treatments-for-anxiety/anxiety-management- strategies. Professor Murray says stress responses encourage people to focus emotionally on future threats, which the ‘fight/flight’ system is adapted to do. “An important antidote to stress and worry is to use the senses and the breath to bring attention to the present moment, and away from the silly jabbering of our thoughts, which Buddhists call ‘monkey mind’,” he said. Simple meditation and breathing exercises have helped millions of people across thousands of years get through challenging life events, Professor Murray says. RETAIL PHARMACY ASSISTANTS • AUG 2020