The Little Blue Book

• That emotionally-oriented strategies such as comforting cognitions (positive thinking – “this will end, we’ll get there”, seeking support of others, etc.) is important in situations where the stressor is not perceived as controllable. • That stress management techniques such as yoga, meditation and mindfulness strategies help maintain psychological resilience and ability to cope. • That the period of confinement and isolation has positive effects on some people who report feelings of “personal growth” and improved health. 1, 2 So, what can we learn from this? Interpreting the research and experience of people confined in isolation in Antarctica tells us that, during this coronavirus response: • That we can expect to hit a ‘low period’. So, even if coping well now, prepare for “the third quarter phenomenon”. And when it hits, understand what’s happening inside and turn your thinking to reassuring positive thoughts – remind yourself that “this will end”. • That the “third quarter phenomenon” will bring periods of tension and low mood, so prepare for it. • That acceptance is powerful – just “rolling with it” – in maintaining emotional health. • That practicing positive thinking (comforting cognitions) is also powerful in maintaining and protecting emotional health when faced with stressful life events. • That dealing with things we have control over (problem-focussed coping), rather than avoidance, and “chilling” on the things we have no control over (emotion-oriented coping) will help us ride this through to the other side. • That sleep is important in maintaining positive emotions and coping with the challenge of isolation and confinement. • That allowing time to breathe deeply, to purposefully relax, to meditate (to do yoga or other ‘mindfulness’ exercises) helps maintain psychological health and resilience when stressed. • That using this time, and the changed circumstances, for personal growth has a positive influence on emotional and physical health. (1) Psychological Hibernation in Antarctica. Sandal G.M., van de Vijver F.J.R., Smith N., (2018) https://www.ncbi.nlm.nih.gov (2) Coping Strategies Used During an Extreme Antarctic Expedition; Smith N., Kinnafick F., Saunders B.; (2017) Journal of Human Performance in Extreme Environments : Vol. 13 https://docs.lib.purdue.edu/jhpee/vol13/iss1/1 43 ADA Australia PostScript Section 1 Section 3 Section 2