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‘An apple a day helps you work, rest and play’.

You will have heard this quote before, and we have often talked about ensuring you maintain a healthy diet with your ‘five a day’.

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Here though, we look at maintaining good mental health using the APPLE technique to manage the anxiety and worries many of us have experienced during this period of isolation.

Avoid burnout: the Apple technique

It is important to have down time to continue to access nature and sunlight wherever possible, and to stay in touch with those you care about. It’s not always easy to strike a balance between having a routine and making sure each day has some variety, and anxiety can creep in and unsettle us - those ‘what if’ questions can start to dominate in our minds.

AnxietyUK suggests practising the "Apple" technique to deal with anxiety and worries.

  • Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.
  • Pause: Don't react as you normally do. Don't react at all. Pause and breathe.
  • Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.
  • Let go: Let go of the thought or feeling. It will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.
  • Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing before you noticed the worry, or do something else - mindfully with your full attention.

APPLE - A Mindful Response to Thoughts (www.getselfhelp.org):

https://www.youtube.com/watch?v=QryhrGDKoEQ#action=share

Look after yourselves and take care.

 

Norah Buckley and Kari Ellis

Assistant Head Safeguarding and Assistant Head Pastoral