April, 2020

A message from the counselor for international students No.15
by Kaoru Ikuta
Counselor for International Students, Center for Health Services

The loss of normal daily life －The fight against an invisible enemy

Though the cherry blossoms were blooming as usual, there were no students on the campus. The
entrance ceremony was cancelled and we cannot hold face to face classes in the spring semester.
We are worried if you might feel insecure, especially for newcomers, you might experience no senseof belonging. Now, we cannot maintain our normal daily lives due to the spread of the COVID-19.
We can say everybody in the world is experiencing the loss of normal daily life. The sense of loss
affects us physically and mentally.
stomachaches and insomnia.

Some people might experience headaches, muscle aches,

Others might feel sadness and sudden tearful outbursts,

uncontrollable rage, dullness, inability to study, loss of concentration. These various reactions
are the natural processes of the body and mind when coming to terms with the unacceptablesituations.
Coronavirus is invisible. Invisibility makes us anxious.

We have the fear of contagion. Onthe other hand, there are some who try to get a sense of safety by declaring, “I’ll never be infectedthe virus.”

Both are the natural reactions when we experience a pandemic.

You might have worries about the future.

Can I catch up with the remote classes? Can I get ajob after graduation? Can I finish my graduation thesis?

Or can I pay the tuition without

doing a part-time job?
How can we cope with the fear and anxiety?
●It’s perfectly normal to feel fear and anxiety.

Be aware that you are experiencing fear andanxiety.
●Having accurate information which makes you safe and secure and confirms which behaviors
and actions you can perform. ⇒ US Centers for Disease Control⇒ Keeping your distance stay safe
If you have worries and concerns about your academic and financial matters, please inquire toeach department desk or each program desk by email.

Getting support is nothing to feelembarrassed or ashamed about.
●Do not try to bottle up your anxiety inside yourself.
someone who you feel trust makes you secure.

Express your anxiety.

Stay withChatting online will be helpful.

Remember,when we cannot handle our anxiety, we tend to express it in a violent behavior or language
toward those who are weaker than us.
●How to cope with the anxiety－I’ll introduce you to The Breathing Relaxation and The
Butterfly Hug.

◆Breathing Relaxation
・Sit upright in a comfortable and natural position.

You can close your eyes or leave them

open. Be aware of the soles of your feet and put your hands on your thighs or on your stomach.
・Inhale deeply, easily, and comfortably into your abdomen.
・Breathe in slowly through your nose and out from your mouth.
・Again, breathe in and breathe out slowly.
・You can breathe in naturally after breathing out.
・Again, breathe in and out deeply, easily, and comfortably.
・While you’re breathing out, releasing the tension from your whole body, release the tension
from your face, arms, shoulders and feet.
・Continue at your own pace for a while.
・Lastly, stretch your whole body
◆The Butterfly Hug・When you have anxiety
When you feel anxious, hug a pillow or a cushion. With your right hand, pat your upper leftarm, and with your left hand, pat your upper right arm. It will lead to a more psychologicallystable state of mind. At this point, you might feel like you want to cry. If so, let it all out.
・To create a sense of security
To create a safe and secure place in your mind, you can utilize the image of the place where
you have visited in the past or you can create an original place.

For example, in a forest where

you feel sunlight shining or on the beach where you hear the rippling of the waves.

Do theButterfly Hug while imaging a safe place in your mind, you can get a sense of security.
◆ The picture book treating the coronavirus. “The Story of the Oyster and the Butterfly”
Available in multiple languages and free to download.⇒https://www.anagomez.org/
Ana Gomez-sensei, a specialist in treating trauma, has created this picture book. We’ve got amessage from her to spread this book.
This time can be an opportunity to do some of those things you never usually have time for.

＊To make an appointment, please contact the Center for Health Services by phone: 045-339-3153 oremail: hokenkanri-soudan$ynu.ac.jp. (Please change $ to @.)＊Multiple language support and consultation number
Tokyo Coronavirus Support Center for Foreign Residents in 14 languages (0120-296-004)- Available
weekdays from 10:00~17:00.