Long Covid Pathway > Week 2-5: Mind

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Mind

The Mind theme covers several related topics:

 

  • Memory and concentration (brain fog)

  • Anxiety 

  • Stress

  • Low Mood

  • Mindfullness, meditation and other relaxation exercises

If a Client is struggling with more than one of these, or one of these very significantly, then they may need two sessions and two weeks on the Mind theme. 

All are presented here together as there is lots of overlap in the guidance and exercises.

 

Background

An understanding of the following key concepts is required ahead of coaching users through the Breathing Theme. Please review the following resources: 

 

Call Template

The following template outlines the structure of the Week 1 session and the key components to cover. 

Outline of the Session

The Mind theme is very broad and can comprise several different components. It is also one of the most varied and individual themes so requires good communication bewteen the Coach and Client to make sure the information and guidance given is most relevant and helpful. 

Be aware that this can be a difficult topic for Clients to explore and they may be hesitant about sharing their personal thoughts and feelings. Be led by the Client regarding what they would like to talk about and emphasise that this is a safe space for them to share. 

Aim to split the session into two main halves: 

1. Enable the Client to expand on their experiences with brain fog, low mood, stress or anxiety. Try to clarify one main focus for the session. Which is impacting them the most? 

2. Share techniques for managing the focus that has been identified. Explore what management approaches they are open to trying or have tried previously (e.g. mindfulness, meditation, relaxation sessions, yoga) and signpost them to the resources you will then share. 

Conclude with a tangible goal for the upcoming week (see template for examples).

 

Resources to Activate

Following the video call session, the following resources should be activated for the Client to review. Select the content that you think will be most relevant to the Client based on the session.

You can click on each of the tiles to view the full article or video.

Note for this theme, the videos are split into 'to watch' (educational videos) and 'exercises' (interactive exercise sessions, e.g. mindfulness and meditation)

 

Flex: To Watch
Please select between 2 - 3 of these videos for the Client

Mood: Things You Can Do

Video | By Every Mind Matters

Guidance for managing low mood

Stress: Things You Can Do

Video | By Every Mind Matters

Guidance for managing stress

Take Control of Stress

Video | By Every Mind Matters

Overview on stress management techniques

Anxiety: Things You Can Do

Video | By Every Mind Matters

Guidance for managing anxiety

Social Connection

Video | By Every Mind Matters

Tips on building social connection

Reframe Unhelpful Thoughts

Video | By Every Mind Matters

CBT technique to reframe negative thoughts

Flex: Exercises

Please select between 2 - 3 of these videos for the Client. 

Note some are part of a series (such as the yoga videos and the relaxation tracks). Consider activating just one for the Client to try first. Then you can activate the subsequent exercises in the series as required. 

Relaxation

Mindful Breathing Exercise

Video | By Every Mind Matters

A short mindful breathing exercise

Progressive Muscle Relaxation

Video | By Every Mind Matters

A short relaxation exercise

Relaxation Track 1

Video | Bristol UHB NHS

5 minute relaxation exercise

Relaxation Track 2

Video | Bristol UHB NHS

A longer 20 minute relaxation exercise

Relaxation Track 3

Video | Bristol UHB NHS

20 minute relaxation exercise with music

Yoga

10 Minute Yoga For Beginners

Video | Yoga with Adriene

10 minute intro to yoga

20 Minute Yoga For Beginners

Video | Yoga with Adriene

20 minute intro to yoga

30 Minute Yoga For Beginners

Video | Yoga with Adriene

30 minute intro to yoga

There are more variations on the yoga videos below, continue to activate these as needed:
 

Meditation

5 Minute Meditation

Video | Yoga with Adriene

5 minute intro to meditation

Meditation for Anxiety

Video | Yoga with Adriene

Short guided meditation

Morning Meditation

Video | Yoga with Adriene

Short guided meditation

Meditation for Stress

Video | Yoga with Adriene

Short guided meditation

Flex: To Read

Please activate as many of these as you think the Client will find useful (min 3, max 6)

Long Covid + Mental Health

Article | British Lung Foundation

Overview of the impact of long covid on mental health

Low Mood

Article | Your Covid Recovery

Tips for managing low mood during your recovery 

Brain Fog

Article | By British Heart Foundation

Overview and guidance for managing brain fog

Memory + Concentration 1

Article | Your Covid Recovery

How covid can affect your ability to focus and recall

Memory + Concentration 2

Article | Your Covid Recovery

Techniques to improve memory and concentration

Relaxation Techniques 1

Article | By Mind

Relaxation technique involving progressive muscle relaxation

Relaxation Techniques 2

Article | By Mind

Relaxation technique to encourage connection