Dr Ingate's Blog - week beginning 4 May

Dear Parents/ Carers / Students

I hope you are well and coping!  The longer this lock-down persists, two things seem to be ‘trending’.  Firstly, and positively, the NHS seem to not only have coped but managed the challenge of Covid-19 well.  The key worker children we have in school at the moment are mostly the sons and daughters of nurses, paramedics and doctors.   They say that their parents are tired but, in their eyes, the worst seems to be over for the time-being.   Secondly, more and more of us seem to be suffering from ‘cabin-fever’ – a desperate need to reconnect with friends and families and get back to some sense of normality.  This is, of course, a very natural thing as human beings are naturally social animals.

We are all aware that there will be a formal review of lockdown on Thursday and an announcement of measures to get the economy re-started on Sunday.  Within these measures will be some clarification about opening schools again.  It is difficult to speculate what this might look like but I must admit to some concerns about keeping over 1000 children at least 2m apart.  By next week, I should be clearer on what the DfE are stipulating and how this affects Birchwood.

With setting work to do at home, we have ensured that every class is being set work to do.  We can see which students are working hard and completing work.  Heads of Year and tutors are contacting students who have not had high completion rates – sometimes this is due to IT access issues – if you have any problems, please email   itstudentsupport@birchwoodhigh.org.uk and let us know if we can help you. We recognise that marking and assessing student work is more challenging than when we are all in school.  We have not seen our students for 4 school weeks, excluding Easter.  We have asked all our teachers to have made sure that they have sent feedback to students over the this week and next.  You can contact your teacher directly as well through Show My Homework or through the Contact-Us section  of the Website.

Staff continue to work on providing accurate and reliable GCSE / A-Level and BTEC grades. This is part of a long process including exam board and DfE moderation. It may seem a long time until 13th August (Year 13) and 20th August (Year 11) but rest-assured, this process will be done professionally and best reflect each students’ attainment in each subject.   We are continuing to phone each and every Year 11 and 13 student and have been able to offer support and guidance as required.  It was pleasing to note that virtually every Year 11 student applying for A-Levels has decided to stay at Birchwood and not travel further afield which is understandable in the current climate.  A-Level packs will go live this week to help any Year 11 student with taster lessons for their Sixth Form subjects.

Finally, Mr Connor wanted me to let you know that the Year 8 options process was continuing well and that the vast majority will be studying their subjects of choice next year.  I also met with staff today to look at how best to induct 240 Year 7 students for September.  We may have to resort to a two-day induction in September rather than the usual July day.  We shall have to wait and see the lie of the land.

Best regards and keep safe.

Dr Ingate

Principal


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For more information, please download this guide: Success at School subject-related career guides


Dr Ingate's Blog - week beginning 27 April

Dear Carers/ Parents/ Students

I hope you are all well and coping the best you can under the circumstances.  We all want a return to how things were, and I know my staff really miss the students – a teacher without a class is a bit like a doctor without any patients. We have a vocational ‘calling’ and it is not the same working on-line.  Equally, I am sure that your son or daughter has got used to working from a computer screen but it’s not the same as being in a classroom with that instant ability to ask your teacher for guidance.  Unfortunately, we will have to await DfE decisions regarding any potential relaxation of lock-down and a return for students.

We are working hard at Birchwood to ensure that we continue to set work through Show My Homework and respond to student feedback and queries.  We are also continuing to look after Key Worker Children and Vulnerable Children in school.

This week, teachers are beginning to formulate GCSE Levels and A-Level Grades for Year 11 and 13 students. I would like to stress that this will not simply be looking at Mock Exams – it will combine a number of factors to provide a reliable and valid grade for each subject.  These will then be internally moderated by other teachers and then sent to exam boards who will also finalise and check.  Finally, the DfE will check overall school data to ensure that schools have done this accurately and fairly. This will take some time and the publication dates (13th August for Year 13, 20th August for Year 11) may seem a long way off.  In the meantime, all Year 11 and 13 students will receive a phone call from their form tutor, Head of Year or senior member of staff to ensure that they are ok, clear about their next steps and can ask any questions.  I feel particularly sorry for these two cohorts of students – none of what has happened is their fault – so we need to go the extra mile to keep in touch and make sure they are able to look confidently into the future.  With this in mind, I have also attached some really helpful careers information which may help anyone still needing further advice.

Finally, I would like to say another big thank you to our fantastic team of PPE volunteers who are currently producing over 1000 face visors a day – these are literally dispatched as soon as they are made and thank you to everyone who has donated to our Just Giving Page which currently has 452 supporters and has raised over £13,000. This will keep the team supplied with enough plastic and Perspex to meet demand for the foreseeable future.

On a personal note, I am driving around Hertfordshire on Wednesday delivering PPE equipment in a minibus.  Should be an interesting change of routine.

Best regards and keep safe.

Dr Ingate


Dr Ingate's Blog - Week beginning 20 April

Dear Students/ Parents/ Carers

This morning felt weird!  I went into school this morning on what should have been the start of the summer term.  It took me 15 minutes to drive 15 miles from my home on the uncrowded A120.    I was met with an empty carpark at 8:15am.  I was soon joined by a small group of dedicated staff and children from key worker families who we have also looked after over the Easter Holiday. 

Today, there have been a number of virtual planning meetings by teachers – these meetings have primarily focussed on the setting of work for students and the initial preparation for calculating teacher assessed GCSE and A-Level grades.

 With homework, we will continue to set work for Year 7-10 and 12. We have listened to the positive feedback we have received so far and have also noted that younger students in particular prefer to have longer deadlines and focussed work that lasts no more than 30mins.  Teachers will also be looking at ways for their classes to complete on-line assessments so they can receive feedback.   You may well have seen this already but BBC Bitesize have just launched extra lessons to help with home learning and new lessons are being added every day - there might be something good you could use?

https://www.bbc.co.uk/bitesize/dailylessons

If you are a Year 11 or 13 student, we will be writing to you on Friday with details regarding your next steps in terms of exam results and progression onto Post-16 or Post-18.  We will also be phoning every Year 11 and 13 student over the next 3 weeks to have a 1:1 conversation with you to offer support as well as answer any questions you may have. Ofqual have produced a video explaining how grades will be awarded this summer: Grading in 2020 - information for students - BSL signed

And then of course there is the big question - when will schools re-open?  There has certainly been a lot of speculation and rumour in the media.  At Birchwood, we will have to wait to be directed by the DfE and we will respond as soon as we know.  The good news is that new Covid-Cases are flat-lining and fatalities are beginning to slow. We will all need to continue to do our ‘bit’ and hope for better days. 

Thank you for your continuing support

Dr Ingate

Principal


Easter Weekend Update

Dear Carers/ Parents/ Students

As we enjoy the lovely weather at the moment and have time to spend with our families over the Easter weekend, I thought I would share with you a poem by the Irish writer, Kathleen O’Meara (1839–1888). This poem was written after famine stuck Ireland and people literally starved to death or were killed by illness because they were so weak.  The poem, for me, could have been written yesterday. 

 

And people stayed home

and read books and listened

and rested and exercised

and made art and played

and learned new ways of being

and stopped

and listened deeper

someone meditated

someone prayed

someone danced

someone met their shadow

and people began to think differently

and people healed

and in the absence of people who lived in ignorant ways,

dangerous, meaningless and heartless,

even the earth began to heal

and when the danger ended

and people found each other

grieved for the dead people

and they made new choices

and dreamed of new visions

and created new ways of life

and healed the earth completely

just as they were healed themselves.

 

The poet died of pneumonia at the age of 49 and reminds us that what we are going though, our ancestors endured many times over when there was poorer understanding of diseases, and far less chance to cope.  We will get through this, but it will take patience and a hope that we will all come out as better people with a healthier planet. 

I am also attaching a booklet which helps explain the Covid-19 epidemic to younger children. I found it engaging and might be useful for your children to read regardless of age. 

Thank you for contributing to our fantastic PPE Face Mask collection (the Just Giving total stands at £10,048) and shows what a strong community we have at Birchwood.  This will allow us to continue to make face visors and goggles for key NHS staff – currently production rate is over 100 per day.  Any money left at the end will be given to a designated NHS Charity. 

At present, I am assuming that the school will not be open after the Easter Holidays other than to Key Worker and Vulnerable Children.  We will keep you posted once the decision is made by the DfE. 

 

Enjoy the weather – and keep your distance

 

Dr. Ingate

Principal


End of Term Update - Friday 3 April

Dear Carers/ Parents/ Students

As we come to the end of two weeks of school closure, I hope you and your families are well and coping with social-distancing, self-isolation, working from home, exercising from home once a day and keeping your hands clean!  These terms seem so familiar to us now.  

With this Covid-19 pandemic, some people talk about being at ‘war’ with an invisible enemy.  I was talking to my elderly mother over the phone yesterday. She was born the year that World War 2 started, and she remembered how strange things were when the war ended in 1945. By the age of 6, she thought that normality was about war, rations and bombings.  Even though rationing continued into the 1950s’, she recalled how euphoric everyone was when peace was declared and how strange this was to her. 

Perhaps we will get used to this unfamiliar new world that we live in and will also find it hard to readjust when things eventually go back to how they used to be.  I have a feeling that we may not go back to ‘normality’ and may have learnt some important lessons about the importance of family, friends, neighbours, and particularly those who dedicate their lives to helping others. Moreover, there is no doubt that the natural world is benefiting from this global lock-down.   However, I do think that things will get tougher before they get better and my thoughts go out to any of you who have family members who have been made more seriously unwell by this virus.    

Thank you to all the support you have given us by doing on-line work using Show My Homework.  We have modified and tweaked homework as we have progressed, taking on board feedback from students and parents.  We will not be setting homework over Easter which will give you a chance to relax, look after your well-being and perhaps catch up if you have fallen behind.

Birchwood will be open over Easter for Key Worker children and we have had no indication of when schools in England will re-open so I would imagine a continuation of the current status quo throughout April and May. We are also still awaiting clarification from the DfE about GCSE and Post 16 qualifications, but we do know these are expected to be awarded to students in July.  We will also be writing to Sixth Form Applicants after Easter with next steps regarding induction.  

Parents in receipt of Free School Meals – we will continue to be using Sainsburys and Tesco vouchers from 20th April, but these are likely to be superseded by the government’s scheme and we will be informing you of this in due course. The main aim is to ensure that your child does not go without their entitlement.  

With the Easter Holidays looming, and hopefully some warmer weather, the main message is to follow the Government’s safety rules and keep healthy.  It will be difficult, but can you please remind your son or daughter that they need to keep away from meeting up with their friends as this would completely undo all the social isolation measures you and your family have been undertaking so far.  Children remain a low risk in terms of serious illness, but they have been found to be very good ‘spreaders’ of Covid-19.  Using social media to have group chats or video link-ups is a good solution.  

Thank you for all your support

Dr Ingate

Principal


Update - Wednesday 1 April

Dear Carers/ Parents/ Students

I hope that this finds you and your family well.  Today, Dr Ingate has asked me to focus on the work that students have been completing.  Working from home is a huge change for many of us and I am amazed by how parents, carers, students, and staff have risen to the challenge.

When schools closed 10 days ago, we had no notice, no preparation time, and no guidance. At Birchwood, we had introduced Show My Homework and Microsoft 365 earlier in the year, thereby providing the appropriate platforms to allow for high quality distance learning.

Some of you would have participated in the recent work survey put together by our very helpful parent council.  Overwhelmingly, the response has been positive and our teachers are very appreciative of the words of praise and thanks in acknowledgement of their hard work, in particular their speedy responses and the high quality of work provided.  Many of our staff are juggling work and their own family circumstances just as you are, and we are very impressed with their efforts in these difficult times.

Of course, the unprecedented nature of the current situation has resulted in some learning points for us.  Teachers, being passionate about their subjects, have shown their determination not to let their students fall behind and have been regularly setting and following up on work.  From some of the feedback, you have expressed that you would like more time to complete tasks.  This has been communicated to teachers and we have asked for work to be released in ‘chunks’ where possible to help students organise their workload.  With regards to the submission of work, this can be done via SMHW if the teacher has selected online submission.  Alternatives are via email or Teams (particularly for year 12) if a group has been created.  We just want to say to parents that the home is your domain.  If you feel that your child is under too much pressure, please adjust the load accordingly as you know the current circumstances in your home. Additionally, if you are struggling, let the relevant teacher/s know.  They are there to support you where possible. This is the most effective way of resolving any issues you may have.

Additionally, we have received some helpful tips from parents and students around organisation.  Some students have found it very helpful to follow their school timetable, while others have dedicated a few hours a day, where they focus on two or three subjects.  Whatever works for you is great, but we recommend that you devise a structure and routine to your day that works for you and your family.  Also, once a task is completed, make sure that you check it off on SMHW- this can help you keep track of what is still to be completed. Remember, you can still catch up on any work not completed over the Easter holidays.

Some parents have expressed a desire for online lessons. At present, this is focused on year 12.  I am aware that some teachers are offering live lessons, but this is only where their personal circumstances allow.   There has also been some discussion around work for option subjects in year 8.  Since we run a two- year KS3, we are committed to ensuring that students have access to a broad and balanced curriculum and will continue to provide work for all subjects.

It is clear that carers, parents, students, and staff are working incredibly hard at this time and are doing a fantastic job.  The past 10 days have certainly been a learning curve for us all. Stay home and keep safe.

Mrs Jolene Jacobson

Assistant Principal


Update - Tuesday 31 March

Dear Parents / Carers / Students

Another day of lock-down – I can’t believe it has only been a 10-days since such drastic measures were introduced in an attempt to curb the spread of Covid-19.  Abnormality has become normality as we all adjust to these strange times.  Having been in school yesterday, I have worked at home today whilst Mr Gilbank and a small team of dedicated staff looked after those children who need to come into school.  Hopefully like most of you, it is amazing what you can complete with a laptop or tablet at your fingers.  It is not the same, however, as seeing everyone face-to-face and the school seems a bit like a ghost ship at the moment.  

I enjoyed watching The Steph Show at lunchtime today featuring our very own Mr Stephens and Mr Newman along with their back-up team producing over 100 visors a day for the NHS.  If you have not seen it, it’s worth getting on catch-up (Channel 4).    I have also signed up as a NHS Volunteer and have been signed up to drive medical essentials in one of our Birchwood Minibuses.  I think that if we all do our bit – however small – it will help us overcome this health epidemic more quickly.

I have also heard from 2 of our alumni – qualified GPs working on the front line in London’s hospitals – re-directed from their usual roles to prioritise those being admitted with suspected corona-virus.  They are coping but it will rely on the rates of infection increasing arithmetically and not exponentially – which depends on us – socially isolating, self-isolating where necessary, and keeping our journeys to a minimum. Personally, I have not been to Tesco for 3 days and have managed to find a few quiet country lanes to  walk along and get some fresh air. 

I hope you and your families are all coping the best you can. Tomorrow, Mrs Jacobson will write a piece focussing on homework – what we have learnt so far, how we are adapting and responding to the feedback. 

 

Dr Chris Ingate

Principal


Update - Monday 30 March

Dear Parents / Carers / Students

Having successfully navigated the first week of the school closure, this is the start of Week 2.  We continue to educate and look after the children of Key Workers and Vulnerable children.   This is going well, and I am indebted to the staff who have come in to help myself and other senior colleagues. 

We have had some very positive feedback from parents and students about their on-line ‘homework’ and we have also listened to suggestions to improve things further.  These include setting less frequent short-term tasks for more open-ended work with longer deadlines.  We have also noted that some parents with children who have Special Education Needs are finding some of the work challenging without having a teacher by their side.  So, we will try to set a variety of work with different levels of challenge.  Students can also communicate directly with their teacher through Show My Homework or by email. 

We are awaiting confirmation from the DfE about the timescale and methodology for awarding Year 11 and 13 students with the grades and levels they deserve, and I will write to you again when I am clear on this.  We are intending to be open over the Easter Holidays to ensure Key Worker children can come into school to allow their parents to help our excellent NHS who will need every help they can over the next few weeks.  We are also continuing to produce face visors for NHS staff in our local area and supporting schools elsewhere to do the same thing – so much so that the story is being covered on the Steph Show tomorrow (Channel 4 at 2pm) if you’re interested.

For our students,  we know that there will be a lot of things that you will miss by not coming to school – but hopefully there will be some new opportunities as well, being based at home.  I am uncertain as to when Birchwood will re-open and this will be dictated by the DfE – September is an obvious target – if we open sooner it will be because the curfew measures we are working under have worked.

We should know in the next 2-3 weeks whether these drastic measures are helping – current statistics are really a marker of where we were 2-3 weeks ago. By keeping apart, keeping hygienic and following guidelines, we will beat Covid-19.

Dr Ingate

Principal


Coronavirus (COVID-19) Update - Friday 27 March

Dear Students / Parents / Carers

This is day 5 of our school’s forced closure due to the Coronavirus epidemic.   After this first week, I think we have coped well as a school with regards to looking after key worker and vulnerable children as well as set on-line tasks for the vast majority of our students working from home. We are continuing to monitor feedback with regards to ‘home-learning’ and will feedback any tweaks or adjustments to teachers as required.

However, with this tremendous upheaval to our daily lives, there is bound to be a degree of upset and anxiety.  I hope that, as our new way of life becomes the ‘new-normal’ we will be able to adjust and get used to how things are.  Nevertheless, there is no shying away from how everyone’s mental health is being affected by the Covid-19 outbreak. Stark images and statistics play on our sub-conscious.  

Therefore, I would like to share with you some useful information and practical help to help you and your family deal with any concerns you may have. I am grateful to Dr Annie Swanepoel who has sent me this information to pass on to you.  Dr Swanepoel is a Consultant Child and Adolescent Psychiatrist, Vice Chair of Governors at Birchwood and also a parent.  

There is a specific podcast about corona and the impact on children that is about 30 minutes long: ACAMH Podcasts  

Young Minds give more general parenting advice: youngminds.org.uk

The British Psychological Society give specific advice to parents that includes having a structure in this leaflet (towards the end):  Coronavirus and UK schools closures: Support and advice for schools and parents/carers

The Royal College of Psychiatrists have a selection of advice leaflets about specific problems that can be downloaded free of charge at: https://www.rcpsych.ac.uk/mental-health/parents-and-young-people

If you have a child with Autism, there is a very good link here as well: Coronavirus and Child Mental Health

Dr Swanepoel also sent me this easy-to-read and practical guide by Dr Russ Harris, author of The Happiness Trap. I particularly liked the ‘FACE COVID’ mnemonic and have just practised a few of these tips myself whilst writing this blog.   

I hope you find something of use in these links.  I do feel that by opening up about mental health issues, without any form of taboo, is really important, particularly during these challenging times. 

Dr Chris Ingate

Principal


 

FACE COVID

‘FACE COVID’ is a set of practical steps for responding effectively to the Corona crisis, using the principles of acceptance and commitment therapy (ACT). Here’s a quick summary of the key steps, and in the pages that follow we’ll explore them all in more depth:

F = Focus on what’s in your control

A = Acknowledge your thoughts & feelings 

C = Come back into your body

E = Engage in what you’re doing

C = Committed action

O = Opening up

V = Values

I = Identify resources

D = Disinfect & distance

Let’s explore these, one by one

F = Focus on what’s in your control

The Corona crisis can affect us in many different ways: physically, emotionally, economically, socially, and psychologically. All of us are (or soon will be) dealing with the very real challenges of widespread serious illness and the inabilities of healthcare systems to cope with it, social and community disruption, economic fallout and financial problems, obstacles and interruptions to many aspects of life ... and the list goes on.

And when we are facing a crisis of any sort, fear and anxiety are inevitable; they are normal, natural responses to challenging situations infused with danger and uncertainty. It’s all too easy to get lost in worrying and ruminating about all sorts of things that are out of your control: what might happen in the future; how the virus might affect you or your loved ones or your community or your country or the world – and what will happen then - and so on. And while it’s completely natural for us to get lost in such worries, it’s not useful or helpful. Indeed the more we focus on what’s not in our control, the more hopeless or anxious we’re likely to feel.

So the single most useful thing anyone can do in any type of crisis – Corona-related or otherwise - is to: focus on what’s in your control. You can’t control what happens in the future. You can’t control Corona virus itself or the world economy or how your government manages this whole sordid mess. And you can’t magically control your feelings, eliminating all that perfectly natural fear and anxiety. But you can control what you do - here and now. And that matters. Because what you do - here and now - can make a huge difference to yourself, and anyone living with you, and a significant difference to the community around you.

The reality is, we all have far more control over our behaviour, than we do over our thoughts and feelings. So, our number one aim is to take control of our behaviour - right here and now - to respond effectively to this crisis. This involves both dealing with our inner world – all our difficult thoughts and feelings - and our outer world – all the real problems we are facing. How do we do this? Well, when a big storm blows up, the boats in the harbour drop anchor – because if they don’t, they’ll get swept out to sea. And of course, dropping anchor doesn’t make the storm go away (anchors can’t control the weather) - but it can hold a boat steady in the harbour, until the storm passes in its own good time.

Similarly, in an ongoing crisis, we’re all going to experience ‘emotional storms’: unhelpful thoughts spinning inside our head, and painful feelings whirling around our body. And if we’re swept away by that storm inside us, there’s nothing effective we can do. So the first practical step is to ‘drop anchor’, using the simple ACE formula:

  • A = Acknowledge your thoughts and feelings 
  • C = Come back into your body
  • E = Engage in what you’re doing

Let’s explore these one by one:

A = Acknowledge your thoughts and feelings

Silently and kindly acknowledge whatever is ‘showing up’ inside you: thoughts, feelings, emotions, memories, sensation, urges. Take the stance of a curious scientist, observing what’s going on in your inner world. And while continuing to acknowledge your thoughts and feelings, also ....

C = Come back into your body

Come back into and connect with your physical body. Find your own way of doing this. You could try some or all of the following, or find your own methods:

  • Slowly pushing your feet hard into the floor.
  • Slowly straightening up your back and spine; if sitting, sitting upright and forward in your chair.
  • Slowly pressing your fingertips together.
  • Slowly stretching your arms or neck, shrugging your shoulders. 
  • Slowly breathing.

Note: you are not trying to turn away from, escape, avoid or distract yourself from what is happening in your inner world. The aim is to remain aware of your thoughts and feelings, continue to acknowledge their presence .... and at the same time, come back into and connect with your body, and actively move it. Why? So you can gain as much control as possible over your physical actions, even though you can’t control your feelings. (Remember, F = Focus on what’s in your control). And as you acknowledge your thoughts & feelings, and come back into your body, also ....

E = Engage in what you’re doing

Get a sense of where you are and refocus your attention on the activity you are doing.

Find your own way of doing this. You could try some or all of the following suggestions, or find your own methods:

  • Look around the room and notice 5 things you can see.
  • Notice 3 or 4 things you can hear.
  • Notice what you can smell or taste or sense in your nose and mouth.
  • Notice what you are doing.
  • End the exercise by giving your full attention to the task or activity at hand. (And if you don’t have any meaningful activity to do, see the next 3 steps.)

Ideally, run through the ACE cycle slowly 3 or 4 times, to turn it into a 2 - 3 minute exercise.

If you wish, to help you get the hang of this, you can download some free audio recordings of ‘dropping anchor’ exercises, varying from 1 minute to 11 minutes in length. You can listen to these and use them as a guide to help you develop this skill.

C = Committed Action

Committed action means effective action, guided by your core values; action you take because it’s truly important to you; action you take even if it brings up difficult thoughts and feelings. Once you have dropped anchor, using the ACE formula, you will have a lot of control over your actions – so this makes it easier to do the things that truly matter.

Now obviously that includes all those protective measures against Corona – frequent handwashing, social distancing, and so on. But in addition to those fundamentals of effective action, consider:

  • What are simple ways to look after yourself, those you live with, and those you can realistically help? What kind, caring, supportive deeds you can do?
  • Can you say some kind words to someone in distress – in person or via a phone call or text message?
  • Can you help someone out with a task or a chore, or cook a meal, or hold someone’s hand, or play a game with a young child?
  • Can you comfort and soothe someone who is sick? Or in the most serious of cases, nurse them and access whatever medical assistance is available?

And if you’re spending a lot more time at home, through self-isolation or forced quarantine, or social distancing, what are the most effective ways to spend that time?

You may want to consider physical exercise to stay fit, cooking (as) healthy food (as possible, given restrictions), and doing meaningful activities by yourself or with others.

And if you’re familiar with acceptance and commitment therapy or other mindfulness-based approaches, how can you actively practice some of those mindfulness skills?

Repeatedly throughout the day, ask yourself ‘What can I do right now - no matter how small it may be - that improves life for myself or others I live with, or people in my community?’ And whatever the answer is – do it, and engage in it fully.

O = Opening up

Opening up means making room for difficult feelings and being kind to yourself. Difficult feelings are guaranteed to keep on showing up as this crisis unfolds: fear, anxiety, anger, sadness, guilt, loneliness, frustration, confusion, and many more.

We can’t stop them from arising; they’re normal reactions. But we can open up and make room for them: acknowledge they are normal, allow them to be there (even though they hurt), and treat ourselves kindly.

Remember, self-kindness is essential if you want to cope well with this crisis – especially if you are in a caregiver role. If you’ve ever flown on a plane, you’ve heard this message: ‘In event of an emergency, put on your own oxygen mask before assisting others.’ Well, self- kindness is your own oxygen mask; if you need to look after others, you’ll do it a whole lot better if you’re also taking good care of yourself.

So ask yourself, ‘If someone I loved was going through this experience, feeling what I am feeling – if I wanted to be kind and caring towards them, how would I treat them? How would I behave towards them? What might I say or do?’ Then try treating yourself the same way.

   

V = Values

Committed action should be guided by your core values: What do you want to stand for in the face of this crisis? What sort of person do you want to be, as you go through this? How do you want to treat yourself and others?

Your values might include love, respect, humour, patience, courage, honesty, caring, openness, kindness .... or numerous others. Look for ways to ‘sprinkle’ these values into your day. Let them guide and motivate your committed action.

Of course, as this crisis unfolds, there will be all sorts of obstacles in your life; goals you can’t achieve, things you can’t do, problems for which there are no simple solutions. But you can still live your values in a myriad of different ways, even in the face of all those challenges. Especially come back to your values of kindness and caring. Consider:

  • What are kind, caring ways you can treat yourself as you go through this?
  • What are kind words you can say to yourself, kind deeds you can do for yourself?
  • What are kind ways you can treat others who are suffering?
  • What are kind, caring ways of contributing to the wellbeing of your community?
  • What can you say and do that will enable you to look back in years to come and feel proud of your response?

I = Identify resources

Identify resources for help, assistance, support, and advice. This includes friends, family, neighbours, health professionals, emergency services. And make sure you know the emergency helpline phone numbers, including psychological help if required. Also reach out to your social networks. And if you are able to offer support to others, let them know; you can be a resource for other people, just as they can for you. One very important aspect of this process involves finding a reliable and trustworthy source of information for updates on the crisis and guidelines for responding to it. The World Health Organisation website is the leading source of such information: https://www.who.int/emergencies/diseases/novel-coronavirus-2019.  Also check the website of your country’s government health department.

Use this information to develop your own resources: action plans to protect yourself and others, and to prepare in advance for quarantine or emergency.

D = Disinfect & distance physically

I’m sure you already know this, but it’s worth repeating: disinfect your hands regularly and practice as much social distancing as realistically possible, for the greater good of your community. And remember, we’re talking about physical distancing – not cutting off emotionally. This is an important aspect of committed action, so align it deeply with your values; recognise that these are truly caring actions.

In Summary

So again and again and again, as problems pile up in the world around you, and emotional storms rage in the world within you, come back to the steps of FACE COVID:

F = Focus on what’s in your control

A = Acknowledge your thoughts and feelings 

C = Come back into your body

E = Engage in what you’re doing

C = Committed action

O = Opening up

V = Values

I = Identify resources

D = Disinfect & distance