We continue to be living in a crazy time. The coronavirus has yet to go away and no one knows when it will. This has created a lot of uncertainty for many people – when will schools open up and how will that look, when will people go back to work in-office, when will there be a vaccine, etc. Anxiety and stress levels are high for many people, due to the uncertainty. The following are some tips for managing the anxiety and uncertainty.
Create Routine and Structure: Routine and structure is particularly important for people dealing with anxiety and/or depression. It provides a sense of stability when everything else feels out of control. Going to sleep and waking up at the same time is one big step to create this routine and structure. Use your calendar to schedule time for work and self-care. Keep the schedule consistent and reliable, allowing your bran to predict the flow of your days without much thought because it is programed to do so.
Focus on what you can control: Shift your focus on what you can control. Fixating on things we can’t control (like when this will end) will only make anxiety worse. Focus on concrete things you can problem solve or choose. Many people are using this time to organize their homes, do home renovations/projects, or learning a new skill like baking. These are all things that will keep one’s mind off the uncertainty while also producing positivity and “wins” for people by being productive and utilizing this time well.
Take Breaks: Many people are having to balance additional responsibilities at this time due to COVID, and can be overwhelming. When we are overwhelmed, the amygdala in our brain becomes activated. This is the portion of our brain connected with “fight or flight” response and processing emotions. Once the amygdala is activated, it needs at least 20 minutes to calm down. Taking a break can include something as simple as going into the bathroom and washing your face, or taking a 20 minute to pray/meditate and allow the amygdala to calm down.
Learn Healthy Ways of Managing Feelings: The virus is causing us all ambiguous grief. Ambiguous grief is the upending of normalcy. Many of us are upset about cancellation of plans, changes in jobs, difficulty with childcare, and a lack of a normal routine. It is important to “feel your feelings” and it is okay to be upset. Learning ways to manage feelings can keep us from being “stuck in our feelings”. A few ways of managing feelings include practicing regulating your emotions rather than suppressing them. Suppressed emotions do not go away and just come out sometime (yelling at family, boss, or other emotional outbursts). Ways to regulate emotions include journaling, deep breaths, spend time with your pet, talk about your feelings with a loved one or therapist.
Though this a very uncertain time, there are steps we can take to cope with the uncertainty. Remember that you are not alone and if you need additional help, it is okay to reach out to a professional therapist. We will get through this!
-Cameron