Dealing With Uncertainty
As the pandemic continues on, we are receiving a lot of conflicting information. This environment of uncertainty is anxiety-provoking. Here are some things you can do to help cope with the uncertainty of the pandemic:
Educate yourself on the most current information. There is a lot of hear-say and misinformation going around. Check out https://www.alberta.ca/coronavirus-info-for-albertans.aspx for the most accurate information regarding what we currently know about the virus, masking requirements, and current social restrictions. Knowledge is power, and knowing how you can protect yourself and your loved ones can help you feel more in control of your situation.
Determine what is in your control and what is not. Then focus your energy only on what you can directly control. While you can’t do certain things outside the house like meet with friends or go to the gym, you still have control over your social life and fitness. Make plans to have virtual hang outs or look up a bodyweight workout on youtube you can do in front of the TV. There are many things you still have control over in your life.
Challenge the act of worrying just for the sake of worrying. How does worrying about things you cannot control benefit you? It is okay to feel scared, nervous, anxious or uncomfortable. But allowing these feelings to spiral out of control benefits no one. Acknowledge your feelings as normal, and allow yourself to feel. When you find yourself ruminating or catastrophizing excessively, remind yourself to come back to the present and focus on what is within your sphere of influence. Accept that there are always going to be things outside your sphere.
Try journaling. Dump all of your worries onto a piece of paper, then leave them there. Make space each day for a brain dump, and once you have your thoughts out, try not to return to them except during that time. You can rip up the paper, or if you’ve used a computer, delete the words after you’ve finished if it feels good.
Bring yourself back to the present. Practicing mindfulness, yoga or meditation can be a great way to recenter yourself when you get carried away with your worries. Building the habit of focusing on the present will reduce your time spent worrying about the future.
Try therapy. A therapist can help you navigate difficult emotions around uncertainty in your life and provide you with tools to manage going forward. Virtual sessions have now become the norm, so COVID safety is not a concern.
Ensure you have good self-care practices in place. Eating nutritiously, exercising, drinking enough water and getting enough sleep can all help to reduce anxiety and optimize your well-being.
Jessica Dubauskas