Tips to deal with the uncertainty of the coronavirus outbreak
The most powerful thing you can do right now is to be calm, patient while matters are unfolding for you.
A few months ago, I could've imagined a planet in which eating dinner outside our household or hugging a close buddy would feel like a luxury from a past life. The changes I have seen in the last few times would've been unthinkable.
The times we're living in the present are also likely taking a toll on all of us, says Robin Stern, the associate director of the Yale Center for Emotional Intelligence and a psychologist. I am all concerned about the news, stretched and stressed from dealing with the day-to-day interruption.
It's not just the bad news reports we're getting, says Stern. We can't engage in the usual routines that help us cope, like our morning commute, working out at the gym, or meeting up with a friend for coffee. It's natural that we're going to be more irritable, less calm, and less patient, she says. The uncertainty and disruption is affecting nearly every aspect of our lives.
The ocean is filled with uncertainty, especially at times like this. While many matters remain outside your control, Motivational quotes and your mindset is the foundation to cope with difficult situations and facing the unknown.
Understanding your anxiety
It’s a terrifying time. We’re in the middle of a worldwide pandemic, with many areas at least partially close down, others still struggling to reopen safely. Some of us are in a location where the coronavirus infection rates are getting worse. Others are bracing for what may come next. And all of us are watching the headlines and wondering, when is this going to end?
For many persons, the uncertainty surrounding coronavirus is the toughest thing to handle. We still don’t know exactly how bad things might get, how we’ll be impacted, or how long this will last. And that makes it all too easy to spiral and catastrophize out into enormous panic and dread. But there are many matters you can do—even in the face of the unique crisis as to cope with your fears and anxiety.
Learn to accept uncertainty
No matter how much you strive to eliminate volatility and doubt from your world, the truth is you already absorb a lot of uncertainty every day. Each time you eat takeout or restaurant meal, cross a street, or get behind the wheel of a car as you’re accepting a level of uncertainty. You’re trusting that the traffic will terminate, you won’t have an accident, and everything you’re eating is good and safe. The chances of something bad happening in these circumstances is tiny, so you welcome the risk and move on without requiring certainty. If you’re religious, you also likely accept some uncertainty and doubt as part of your faith.
When worries and irrational fears take hold, it can be tough to think accurately and logically weigh up the probability of something bad happening. How to better manage when the Universe has been turned upside down.
There are good healthy coping long term plans that you can use to manage anxiety and stress during the pandemic. Here's what the experts say will help.
1. Start with you. Self-care has never been more important, says Stern. When everyone around you is on edge and anxious, the nice way to stay healthy and assist those in need around you is by taking care of yourself. Get engage, eat well and sleep in some kind of movement every day. Do the things that will help you stay centered and calm? Those baby steps are the priority at present.
2. Don't judge your anxieties or those of the persons around you. Go easy on others and yourself. This is an unusual circumstance, so don't beat yourself up for feeling upset or anxious, says Stern. Admit your emotions and think about how to deal with them one step at a time.
Similarly, don't judge others for their reactions or anxieties. Humans are going to miss out on weddings, sports tournaments, funerals, and even graduations, along with countless other celebrations, over the next few months. There are going to be lots of disappointments. Those emotions are real, and they really matter even if other losses are happening that you might look at and view as more serious. It's necessary for all of us to keep the bigger picture in outlook, but we still want to give ourselves (and those around us) permission to feel the emotions we have, Stern says.
COVID-19 has affected life at large, but this has also given us a glimpse of the good that really exists.
3. Stay connected — virtually. Kruglanski suggests thinking of virtual meetups as both commiseration and communication. Sterns adds that it's times like these when we want one another most. And even though we can't physically be together as inspirational quotes are the necessary reason to stay connected through video conferencing, social media, and phone calls.
4. Try practicing radical acceptance. Get as warm as you can with the plan that many things — including those that you can normally control — are no longer within your control, Stern says. Right now, the only constant is change. It's a hard mindset to adopt, she says, but letting go of the matters you can't control will cover you concentrate on the things you can. She suggests initiating with positive self-talk. Tell yourself that you'll focus on the things you can control, such as beginning your day with a workout, cooking a meal, or calling a buddy.
5. Focus on the facts. It's necessary to stay informed about the new plans being implemented and any updated principles you should follow. But keep your focus on the facts without adding what-ifs, says Gould. He recommends that if you do discover yourself in a cycle of catastrophic thinking, practicing mindfulness and deep breathing techniques to dial it back.
6. Avoid information overload. Stay informed, but don't read about the pandemic all time every day. Choose a few trusted sources of information and decide when you're going to check them and tune in. Then stick with that schedule. Constant news consumption, says Stern, is more likely to ignite your anxiety than to be helpful.
7. Have fun. It's a serious situation, but taking time to do the things that make you laugh and smile can make daily life more enjoyable, Stern says. Find the small pleasures in the situation, like getting to spend much more time with loved ones, cooking, or watching good movies. We want those caring, warm moments right now, she says.
8. Be grateful for what you have. Spend some time thinking about the matters that make you feel grateful. Then express your gratitude to others. Tell your family and buddies how much you appreciate them. When they reciprocate, says Stern, accept their messages of gratitude and appreciation. Sharing these emotions can make us feel good — and make us feel cared for.
9. Take control of the matters you can control. Concentrate on the aspects of your daily routine that you can still follow — or build a new routine that comforts your current situation. Kruglanski says this can assist you to stay on track throughout the time, as well as permit you to continue progressing toward your bigger life aims. Look for chances to catch up on the backlog of matters you always wished you had more time for, like reorganizing your closets, learning a language, or reading novels. Explore new routines that make you happy, says Kruglanski. Discover the positive opportunities.
10. Challenge your need for certainty. While uncertainty and change are inseparable parts of life, we often adopt behaviors to try to cope with the discomfort they can bring. In addition to fret through every possible structure, you may:
Excessively seek reassurance from others. You repeatedly ask buds or loved ones if you’re making the right decision, endlessly research information on the internet, or seek out expert advice in an effort to delete uncertainty from your Disney island.
Micromanage people. You refuse to delegate tasks to others, either at work or at home. You may even try to push people around you to change, to make their behavior more predictable for you.
Procrastinate. By not making decisions, you hope to ignore the uncertainty that inevitably follows. You’ll discover ways to postpone or delay acting—or even ignore certain situations altogether—in an attempt to prevent false things from happening.
Repeatedly check things. You call or text your kids, family, or friends again and again to make sure they’re safe. You check and re-check forms, emails, or texts before sending, double-check lists to ensure you haven’t missed anything that could have repercussions on the predictability of the future.
11. Take action over the things you can control. Much about your world is uncertain at the moment—and many matters remain outside of your control. But while you can’t control the spread of a virus, the recovery of the economy, or whether you’ll have a paycheck next week, you’re not totally powerless. Whatever your fears or personal situations, instead of worrying about the uncontrollable, Inspirational Blogs aid in to refocus your brain on taking action over the aspects that are within your control.
For example, if you’re worried about your health amid the coronavirus pandemic, you can take action by regularly cleaning surfaces, washing your hands, looking out for vulnerable friends and neighbors, avoiding crowds.
By focusing on the aspects of an issue that you can control in this manner, you’ll switch from ineffective worrying and considering active problem-solving. Of course, all situations differ and you may find that in some circumstances all you can control is your emotional response and attitude.
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