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Support: Internal coping strategies

Support: Internal coping strategies

In this feature talking therapist and bodyworker Jo Warboys shares with us some valuable coping strategies and suggestions which can help during these times of uncertainty. 

It's all a bit up and down at the moment isn't it! Is that a massive understatement?!

I am guessing that the rollercoaster of emotions and feelings we are experiencing  during the COVID-19 pandemic are either feelings you are used to or a new way of experiencing your emotions.

Our brain is currently doing its job when faced with uncertain and threatening stuff.  A global pandemic is real and scary! It's job is to protect you. Heightening your senses so you are ready. That is brilliant and fascinating, however being aware of how we can manage that is useful.

Taking a bit of time to focus on a self care plan (more than a bubble bath - although they are rather fab at getting some alone time! #shutthatdoor) can help us recognise when we may need to plan to do something that calms us. Can we go from a 10 to a 6? This could be as simple as some long, slow, deep breaths to help us regulate any racing thoughts and slow our heart rate down.   A walk to the bottom of the garden to watch the birds flying about.

A plan to recognise internal signals that your body and brain are sending you. Can we take that signal as a marker to slow down and take some time for YOU?

I want to say how aware I am of the overload of information we are being bombarded with at the moment. The intention is that you can choose to read, use and follow up some or none of this. If hiding in the downstairs loo eating a mint club biscuit (!) is doing it for you then that is epic! One of the most valuable 'learning' opportunities during this uncertain time could be to tune into what works for YOU.

That's YOU and only YOU!

One of the areas we can choose to ponder on is our  internal coping strategies. These are things you can do on your own to move you towards feeling calmer, more in control....

Walking and being outside (garden, balcony, by an open window), gardening, writing a diary or a letter, taking a bath (!), sorting that annoying kitchen drawer out, reading, home pedicure, build a lego creation!

Anything creative engages a part of our brain that can build on feelings of focus and calm. Colouring, painting, knitting, crochet, baking, biscuit decorating, and making some bookmarks.

Below is a selection of online offerings; movement, guided meditation, yoga, mindfulness, creative makes and something for the green fingered out there!

These small businesses are adapting to bring you what you may need at this time. They are invested in looking after their clients; it is very uplifting! It seems a wonderful way of feeling connected at the moment.  How nice is it to receive something in the post knowing that a small business owner has prepared it for you? Seeing a movement teacher on screen supporting us through some activity. Perhaps some of these options may work for you?


Yaz Illustration

How about an online life drawing class with Yaz Illustration? Click the image below for further details.

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Guided meditation

House of Wellbeing.

We give people the tools they need to look after their mental health 24/7, 365 days a year through our targeted guided meditation platform, confidential drop in clinics and powerful workshops.

Our platform hosts a suite of over 70+ Personal and Professional audios (called MindTALKs). These MindTALK audios have the power to help overcome a variety of mental health issues in the workplace.  We have proven results to show that issues such as stress and anxiety decrease in the workplace and 83% of people who have used the platform, say it has had a positive impact in helping them overcome unwanted issues and behaviours.

Click the image below for more details.

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Movement can be beneficial if it appeals to you. Feel good hormones increase when we move around a bit! There are many fabulous providers who have taken their offerings online.

Kate Smart Fitness

"Staying active whilst staying at home can seem easy to some and challenging to others. There's a plethora of free stuff online which is brilliant and thank heavens for technology, but it might seem confusing or off putting. I have switched to teaching my regular classes via Zoom as well as worked hard on putting together a membership area of pre-recorded sessions. For specific core and pelvic floor courses, whether you want to join a group (from your home of course) or work 1:1 with me via Zoom the options are also there."

Click the image below for more information.

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Chrissie  at Fitness refresh

Stop you stagnating and get to your health and fitness goals

- try for a month, and if you don’t like it, 100% refund available - weekly actions, accountability & support including three live coaching sessions to keep you on track- amazingly friendly and supportive people- based on coaching I utilise with world leaders London Business Schools Senior Exec program- weekly run program for runners out there & - 20% discount off personalised programs

For more info contact or click the image below for sign up details.

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TW12 physio and pilates

One on one Pilates sessions and group classes being held via Zoom.

Before starting the class participants are required to complete a registration form (in the current circumstances this is done over the phone) which comprises some questions about current and previous health conditions, medications, falls history etc. This is to be completed to ensure that everyone is safe to participate in exercise.

For more details contact or click the image below.

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Curves Hampton/Teddington

Great for beginners.

Free easy-to-follow home exercise routines for beginner to intermediate fitness levels:

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Video consultations via Zoom as well as online Pilates classes.

For more info contact or click the image below.

Yoga - mindful movement

Lotus and Laurel Yoga

Yoga is for everyone, no matter ability, flexibility, age or gender. So whether you are a practiced yogi or a first timer, come along. Yoga for all.

The lovely Tina has a fab selection of online yoga classes. Live and then available when you are ready. All levels catered for.

For more information click the link below.

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Ember Yoga

Whether you want to feel energised, calm or inspired, we have an exceptional range of weekly yoga, fitness and barre for everybody.  A range of online classes are available.

Going online is a huge but exhilarating challenge and we are working it out as we go along. 3 free classes every week, online classes are cheaper and there are 5 & 10 class packs to reduce the cost even further. In addition to that, every other day they will be sharing a pre-recorded class for you to enjoy.

For more details click the image below.

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Rebecca James Yoga

By slowing down, listening to the body and observing the mind we find more joy in life.

I teach gentle, mindful yoga for health and wellbeing. Every week I film two videos 1 x 10-minute and 1 x 30-minute for you so you can practice yoga at home at a time that suits you. You can subscribe through my website.

For more info click the image below.

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Pretty stuff

How about a bunch of flowers? Make a flower crown or even a succulent terrarium? I am going to try all 3! So, there I will be, wearing my flower crown, enjoying my flowers and hanging up my terrarium! It works for me!

Flower Tonic

Fancy a dose of flower tonic straight to your doorstep? Give yourself and your home a little flower tonic lift with fresh flower deliveries.  Click the image below for details.

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Flower Crown Magic

Bespoke flower crowns, Headbands & DIY flower crown kits. Their philosophy is to keep the prices affordable so that the maximum number of people can enjoy the benefits of the activity.

These are great fun to do and if you can't wear a flower crown now, then when can you!

For info about flower crown kits click the image below.

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The Little Hanging Garden Company

To create your own terrarium click on the image below for more details.

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Whatever you are choosing to do (or not do, that's a whole other blog subject!) :


Author Jo Warboys.  is a talking therapist and bodyworker.  During the COVID-19 pandemic, she is offering virtual walk and talk, telephone and talking therapy via Zoom. She is also providing free telephone support for NHS & key workers. Find out more information here.

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