With our lives turned upside down in the current coronavirus crisis it can be hard to stay positive at times. So OK! have called upon Nik and Eva Speakman to help us all face the challenge with an upbeat attitude and a healthy state of mind.

The married couple are resident therapists on ITV’s This Morning. They have helped many celebrities over the years, from our very own columnist Kym Marsh, to Peter Andre and Holly Willoughby, who managed to overcome her fear of flying.

They certainly know what they’re talking about, having studied human behaviour for more than 20 years. They also run a private clinic supporting people on a daily basis.

Here, they exclusively share their eight top tips for surviving lockdown.

Have a routine

Imagine how frustrating it would feel to endlessly drive without a destination. That is what a day without structure can feel like. Often people’s issues derive from having too much time on their own with not enough to do.

Obviously we’ve all found ourselves in this kind of situation. Designing a structure to your day can really help, and we recommend actually writing it down. If you have something physical in front of you then you’re more likely to do it.

Even if it’s just two or three things each day that you’d like to achieve, write it down. It gives you purpose, and importantly it acknowledges achievement when you get to tick it off.

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One of the important things we need as human beings is certainty. A written list helps to give us that while we’re in uncertain times. Give yourself a routine Monday to Friday, but make sure the weekends still feel special. Have a lie in, let your hair down a little bit and have a glass of wine, if that’s what you enjoy.

See the time as a gift

Before lockdown happened, consider how often you said, “I wish I had more time on my hands.” This is a chance to do the things you’ve wanted to do but never quite got round to, like clearing out the garage, decorating your bedroom, having a sort-out for charity, reading a certain book, watching that film, or even doing an online course.

We like to say, “See it for what it is, and not how it feels.” We are not being punished, as it can sometimes feel. What is actually happening is we’re being kept safe and given time. Also, we’d advise you to start thinking of what you’d really like to do when this is all over so you’ve got something to look forward to, plan towards and keep you going.

Look up

We live in a nation where everyone owns a mobile phone or tablet and so we’re always looking down. If you look down, you can feel down.

You can experience huge mood benefits by simply looking up. When you go out for your daily exercise look up at the sky, the birds, the architecture and the trees. You’ll notice things you have never seen before. You’ll see a change in brain activity, and the creation of more alpha waves that create feelings of calm and comfort.

Keep in touch

There’s a definite link between loneliness and poor mental health, so talking to people is so important right now. If you’re in lockdown with family make sure you’re communicating with them, and if you’re on your own then video calls are great. You can FaceTime your friends while you’re both cooking, or even do a workout together.

It will mean a lot to people if you check in with them, and it helps you, too. Now is also a great time to reach out to an old school friend that you’ve always wanted to, but never had the time. The NHS is asking for volunteers so this is a great way to feel connected. Even just joining in on Instagram and Facebook Lives can remind you that you’re not alone. Our ability to go out and socialise has been taken away, so we have to be creative and make our own opportunities.

Turn a negative into a positive

One of our favourite things to do, whenever we say anything negative, is to add, “but luckily” to the end of the sentence. For example, “We’re in lockdown but luckily, we’re being kept safe by the amazing NHS and I’m with my family. I’ve got things that I can do and Netflix exists!”

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You can have a bit of fun with it, particularly if you do it with your household. If someone says something negative then shout, “But luckily” and they have to finish the sentence.

Be grateful

Gratitude rewires your brain to look at the world in a different way. We have a snooze button on our alarm, which is seven minutes long. In that time we think about all the things that we’re grateful for and we usually get to about 50 things in seven minutes.

Try it yourselves at home! By the time you have a shower you’ll be absolutely buzzing. When you’re just about to fall asleep think about three things that were absolutely amazing in the day. Even on anyone’s worst day there are still positives. And if we focus on those it can transform our mindset.

Let it go

Do this quick exercise – make sure you’re sitting down and then clasp your hands together in front of you. You’ll feel that each finger and the thumbs all fit into a space. This is your comfort zone. Now I want you to open your fingers and move them all forward one space. It probably feels a bit strange. Count to three, and let out a big sigh.

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Sigh again but let your feet sink into the ground and your shoulders lower. Let out a few more big sighs. You should notice that your focus is no longer on your hands. You have overridden your brain by sighing which acts as a psychological and physiological reset, and you can use this technique to relieve feelings of anxiety. The signs trick your brain into accepting something is over.

Take care of yourself

Due to the unusual situation that we’re currently in, what we should be doing is giving our bodies the best possible chance. Drink enough water, get enough sleep, and do your daily exercise, if possible. The sunlight will naturally boost your immune system so try to spend some time outdoors. A healthy body equals a healthy mind.

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