The Four S Method of Pandemic Resilience

Things aren’t normal, and it’s ok to feel at sea. Even though restrictions have eased, the weight of what’s happening around the world (and even in other states of Australia) is enough to throw anyone off balance and the mind into a flurry of ‘what ifs?’. 

The connection between mental and physical wellbeing is universally accepted. It’s apparent in countless studies and obvious in how we all respond to chronic stress (tired, run down, sick). 

As holistic practitioners, we pay attention to the less-tangible stuff that goes on upstairs; the thought-patterns, belief-systems and coping mechanisms that are just as relevant to health as what you eat or how you move. (For instance, did you know that happiness is strongly linked to healthy immune function?)

That’s why today, we’re talking resilience, offering our best advice for weathering this surreal moment in history and staying relatively chipper. Like a pep-talk spliced with real tools for personal strength, this post is all about acknowledging that right now, times are tough. There are things we can’t control or change. But we do have the power to support loved ones and ourselves until we make it out the other side, into the summer sunshine.

Read our ‘Four S’ method and let us know if it helps you.

Structure

Structure sounds delightfully boring; a rigid imposition that takes the joy and spontaneity out of life. In practice, it’s quite the opposite. 

Beethoven had a fixed daily rhythm that started with counting out exactly 60 beans for his morning coffee. Sigmund Freud woke up, trimmed his beard, and walked briskly around Vienna. Jennifer Aniston is a 4.30am, hot-lemon-water and 20-minute-meditation kind of person. 

Habits, however quirky, have always provided an anchor for big thinkers and their soaring ideas. They offer stability, self-care, and freedom from ‘decision fatigue’. And right now, in the midst of a worldwide pandemic, we need grounding more than ever. 

How can a daily structure help you stay present? How can routine provide comfort amidst the chaos? Can a blissfully predictable morning schedule help you maintain momentum… even when you’re feeling decidedly flat?

Reflect on these questions and plan ahead. Don’t wait till the snooze button defeats the alarm; visualise and/or write down an outline for the next day before you hit the pillow. By bedding down a structure, you’ll not only enjoy the positive and cumulative effects of regular self-care (walking, journaling, a meditative coffee), these habits will pull you forward – however boggy the world seems.

Service

We make a living by what we get; we make a life by what we give — Winston Churchill

Spiritual teachers are famous for exasperating followers with the advice ‘if you want to help yourself, go out and help others’. And they’re right. Channeling your energy into acts of service is a scientifically-proven way to activate feel-good areas of the brain, known to bring lasting joy and happiness.

History is peppered with stories of people going above and beyond to help their fellow humans in times of crisis. After the Fukushima nuclear disaster of 2011, a group of retired Japanese engineers banded together to help solve the situation, putting themselves in great danger to spare the younger generation who, according to them, had so much to live for.

This is an extreme example, and being of service isn’t about being a martyr. It starts with the simple question: ‘How can I give back today?’

You can read our ideas for giving back to your community here, but we acknowledge the current limitations around volunteering and social distancing. That’s OK. It’s still possible to get your fix of feel-good, do-good endorphins in pandemic-approved ways.

It might be texting your neighbour to see if they need anything. Offering to do the shopping for your older friends and relatives. Getting involved with a local charity behind the scenes. Setting up a community pantry or growing fresh food for people in need. Making a colourful sign for passersby. Calling friends who might feel isolated (even if you don’t really feel like it). 

Small or grand, opportunities to be useful are everywhere. Find them and feel better for it.

Social connection

Hugs lasting longer than seven seconds stimulate the release of oxytocin, a feel good hormone that is responsible for bonding parents and bubs, building trust, and reducing anxiety. It can even reduce pain!

Not many of us are getting hugs right now, but there are still ways to connect.

While a pixelated face pales in comparison to the real thing, video meetings with far-flung loved ones can provide precious social stimulation. Rather than a formal conversation, why not try having your friend on the screen while you both do craft, cook, or listen to music, being comfortable to rest in silence or simply hang out in the same virtual space? 

Open-mic nights are another great idea, getting friends together on a platform like zoom to play instruments, read poetry, or tell a story. Maybe you can initiate a weekly challenge with your mates, seeing who can take the most beautiful (or hilarious) picture, plate-up the most elaborate breakfast, or collect the most litter, sharing the results via text. Or perhaps you’re a pen and paper person, and now is the time to let your creativity (and uncommonly legible handwriting) fly with letter writing.

Social connection isn’t just a ‘nice to have’, it’s essential for resilience. Friends and family are like the buttress roots of a big tree, keeping us strong and upright. Large-scale studies have shown that they’re protective against all kinds of things like depression, hopelessness and cognitive decline.

However you choose to connect with folks who are interstate, overseas or simply out of reach is up to you, but it’s vital to keep those social ties alive.

Small moments of beauty

Peter Pan cried out, “I am youth! I am joy! I am freedom!”. This eternal pre-teen was onto something: seeing the world through the eyes of a child makes it beautiful (no matter what the news says). 

You can foster resilience and optimism with a Peter Pan approach, calling on observation and curiosity to help you discover small moments of beauty in the everyday. 

Perhaps it’s the way the light touches the rooftops in the late afternoon, bathing them in gold. Or the wattlebirds who perform like acrobats in the branches outside your window. Or the tiny and intricate pattern on the tip of your dog’s nose. Beauty looks different to everyone.

This kind of observation is both uplifting and habit forming. It pulls you into the present moment and teaches you mindfulness – just without the app. As we’ve learned from countless studies, mindfulness is a key ingredient of resilience, increasing your capacity to cope with life’s changes and recover from setbacks. 

Small moments of beauty are just that. Small, momentary. But their fleeting nature makes them all the more precious, reminding us that everything passes (and so too will the current situation).

Final words

There’s no right way to experience covid. If you’re finding it increasingly hard to cope, or feeling depressed, anxious or alone, there are always people who will listen. Recognise if you need help and call Beyond Blue to talk to a caring professional about anything.