How do you handle uncertainty?

The news always focuses on troubling stories, but the global spread of Covid-19 is an exclamation point.  

I confess that like many of you I was only mildly interested when the virus from Wuhan broke into the news cycle. I became more engaged when Japan quarantined a cruise ship off its coast. Remember that? Doesn’t that feel like it happened six months ago? 

When the novel coronavirus became Covid-19 and spread to Europe, my interest expanded into concern and action. I worried about family members living and studying abroad.  I considered my own travel plans and put them on hold. Like you, when the virus became an international pandemic, it impacted my life directly and affected the people I know in extreme ways. 

Life is not what we knew it to be, yesterday. Tomorrow it will change yet again. Every day the reset button is pressed over and over. The uncertainty of how this pandemic will play out and the financial strain it has placed on all of us is enormously stressful.

So how do we deal with the uncertainty which seems to expand exponentially on a daily basis?

The APA, American Psychological Association (www.apa.org), offers these tips:

• Be kind to yourself. Some people are better at dealing with uncertainties than others, so don’t beat yourself up if your tolerance for unpredictability is lower than a friend’s. Remind yourself that it might take time for the stressful situation to resolve and be patient with yourself in the meantime.

• Reflect on past successes. Chances are you’ve overcome stressful events in the past – and you survived! Give yourself credit. Reflect on what you did during that event that was helpful, and what you might like to do differently this time.

• Develop new skills. When life is relatively calm, make a point to try things outside your comfort zone. From standing up to a difficult boss to trying a new sport, taking risks helps you develop confidence and skills that come in handy when life veers off course.

• Limit exposure to news. When we’re stressed about something, it can be hard to look away. But compulsively checking the news only keeps you wound up. Try to limit your check-ins and avoid the news during vulnerable times of day, such as right before bedtime.

• Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.

• Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell her? Imagining your situation from the outside can often provide perspective and fresh ideas.

• Engage in self-care. Don’t let stress derail your healthy routines. Make efforts to eat well, exercise and get enough sleep. Many people find stress release in practices such as yoga and meditation.

• Seek support from those you trust. Many people isolate themselves when they’re stressed or worried. But social support is important, so reach out to family and friends.

• Control what you can. Focus on the things that are within your control, even if it’s as simple as weekly meal planning or laying out your clothes the night before a stressful day. Establish routines to give your days and weeks some comforting structure.

• Ask for help. If you’re having trouble managing stress and coping with uncertainty on your own, ask for help. Psychologists are experts in helping people develop healthy ways to cope with stress. Find a psychologist in your area by using APA’s Psychologist Locator Service.

There are a few positives. We’re fortunate that technology enables us to stay connected with friends, family, colleagues, and health professionals. This allows us to stream music and movies and books which give us a respite from the surreal, new normal.  Education online, virtual meditation/yoga/exercise are readily available for healthy diversions.

As for me, I’m developing new routines that ease my angst. I’m limiting my exposure to the news to twice daily. I picked up that book I stopped reading during the holidays. Regardless of the weather, I’m getting out for daily walks.  I’ve resumed an old habit – journaling. It’s helped me in the past to work through tough times (check out my Facebook Group, the Covid-19 Diaries- it’s public). I’m hopeful that it will provide great writing material on the other side of this pandemic.

I hope that some of these coping strategies are helpful to you. I hope you get the rest you need, that you eat healthy, and stay connected with social distancing in mind. If you do indulge in the news, make sure you’re listening to the experts: CDC, WHO and local public health authorities.

Stay well my friends.  

Available on Amazon!