Coping with uncertainty during times of crisis
Article by Karren Craddock
It’s a unique and frightening time. We’re in the midst of a worldwide pandemic with cities and entire countries shutting down. Some places are already affected by coronavirus, while other communities are preparing for what’s to come. With the heavy media coverage surrounding COVID-19, all of us are watching and wondering, “what’s going to happen next?”
As the COVID-19 pandemic and its far-reaching implications continue to unfold, it is likely that you’re feeling stressed, anxious, overwhelmed, helpless, disconnected, and hypervigilant, amongst a range of other turbulent emotions. These feelings are completely normal and are warranted responses to all of the threats that were hearing each and every day via the news and social media.
For many people, it is the uncertainty surrounding the pandemic which makes us feel particularly on-edge. However, even in the midst of this unique situation, there are things you can do to manage your fears and uncertainties. This article will hopefully provide you with useful tools that you can use to make you feel more empowered at such an uncertain time.
First of all, why do we feel the way we feel?
Our nervous system is always assessing our environment for safety and danger. If it senses a threat to our safety, it focuses on it so that we can be prepared to take action against the threat if needed. If we’re always on the lookout for something that can harm us, we’re prepared to act when that threat becomes imminent. But, because the current threat is a virus with no known treatment (yet!) and has an uncertain timeline as to when it will invade our communities, we aren’t able to use our fight or flight response in an effective way. We can’t fight or run from the coronavirus like we could from a lion or bear! Our nervous system is gearing up for action, without any outlet for that energy. Therefore, we can feel really worked up, easily agitated, and anxious each and every day.
Here are some tips on how you can cope with these fears and anxieties:
Continue to engage with people who are close to you. An antidote to stress is social interaction. While we are being told that we cannot meet up with our friends, we can still find ways to connect with them via online communication platforms such as Skype and Google Hangouts.
On this note, ensure that you spend “real time” with your nearest and dearest. People often comment on how it’s so easy to “keep in touch” with people through social media, emails, or text messages; however, this is not the same as real-time. Don’t let the fact that you’ve exchanged a few messages on social media replace face-to-face or voice-to-voice time. Pick up the phone and have a conversation! Facetime is an excellent tool and a great way to spend real-time with your friends and family when social distancing doesn’t permit you to meet in person. Also, ensure that COVID-19 does not dominate every conversation you have with each other; share stories, reminisce, and talk about other things going on in your lives.
Limit the time you spend online or watching the news. With all the coverage (and false information) swirling about, it can feel even more overwhelming to our system, not to mention, confusing and frightening. For example, I have read articles claiming that gargling saltwater, drinking extensive amounts of water, and most absurdly, eating ice cream and other cold foods can help you fight off the coronavirus (all of which are totally false by the way!).
This doesn’t mean that we shouldn’t be informed, but we must ensure that we’re viewing information from reputable sources, such as UNICEF, World Health Organisation and your local public health authorities.
Take action where you can. As mentioned earlier, it is our inaction that keeps us stuck in a heightened emotional state. Therefore, if there are some things that we can do, let’s do those. Plus, taking a more active role in your health is always a good thing! Steven R Covey- the wise guru of business coaching and productivity describes our life existing in two circles. These are the circles of concern and the circle of influence. People who spend their time living in their circle of concern are reactive, however fight battles on which they can not effect change. In the example of coronavirus these people complain about lockdown rules, criticise government decisions, hoard supplies unnecessarily and forward misinformation online to others! In so doing, they reduce their circle of influence. They lose the power of productivity by fighting battles they can’t effect and get frustrated in the meantime! People who live in their circle of influence engage in behaviours that contribute to things they have control over, like problem solving thinking, sticking to an exercise routine, making choices about the food we consume, and interacting with others in a conscious and present way. Try listing all of the things you can influence in your life, and work on a plan to effect change in those areas. As you do so, your circle will grow because you become someone who can effect change at a broader level.
A poignant example right now is being stuck at home with children struggling to home school. If we exist in our circle of concern, we might think things like “These kids are driving me crazy!”, “I can’t wait for this to be over!” “They’ll never listen to me!”. This causes reactivity like losing ones temper. Kids seldom listen more when that happens! Thus, our circle of concern increases as we add “bratty kids” to the list of worries. However if we exist in our circle of influence we take this challenge proactively by thinking things like “This is a unique opportunity for me to embrace change and grow as a parent”, “I have empathy for my child who is also frustrated by technology and isolation”, or “I am in charge of whether I ‘go crazy’ or get through”. Doing so creates a level of peace that your children will likely respond to, their reactivity decreases, and your circle of influence increases.
Maintain a routine as best you can. Another antidote to stress, is structure. If you’re stuck at home, aim to set an alarm at the same time each day and try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy. If you need help with creating a routine, consider using a planner! If you’re working from home, consider creating a designated workspace!
Refrain from making big decisions. When we’re experiencing prolonged periods of threat or stress, our thoughts are clouded with our fears and emotions, and therefore, we can make impulsive and unhelpful choices. So, if you can, save any important decisions you need to make, for when you feel calmer and more balanced.
Take time each day to let your body relax. Taking a relaxing bath, doing yoga, mindfulness meditation, and listening to soothing music are some ideas to actively allow the muscles in your face, jaw, shoulders, head and neck, to relax. These are all the muscles that are engaged when we’re in threat mode. By allowing them to relax, we give our bodies the message that we’re safe and okay. There are a number of Apps that can assist with relaxation and meditation, including: Smiling Mind, Weathering Storm by Headspace, and Calm - all of which are free!
Continue to follow the guidelines to prevent the spread of COVID-19. Continue to practice good hygiene and don’t forget to wash your hands thoroughly and frequently, including anytime you enter the home or office, after coughing or sneezing and before and after you eat. Importantly, continue to comply with the current spatial distancing regulations. Remember: “We’re standing far apart now so we can embrace each other later”.
While the above tips can assist with coping during this unique period, it is extremely important to seek help if you feel you need it. Succeed Psychology are only too happy to offer support to you and listen. We are committed to ensuring continuity of our services during this time via Telehealth.
Regardless of how you choose to spend your time, we will get through this as a community and we have the opportunity to be stronger and better connected on the other side!
References:
Okamoto, K., Tashiro, A., Change, Z., Thompson, R., & Bereiter, D. A. (2012). Temporomandibular joint-evoke responses by spinomedullary neurons and masseter muscle are enhanced after repeated psychophysical stress. European Journal of Neuroscience, 36(1), 2025-2035.
Weiner, H. (1992). Perturbing the organism: The biology of stressful experience. Chicago: University of Chicago Press.
World Health Organization (2020). Coping with stress during the 2019-nCOV outbreak.