The coronavirus pandemic is bringing on tons of fear for people, especially over the unknown. you would possibly dismiss that problem within the grand scheme of things, but uncertainty can truly take a toll on your psychological state .
“Feeling helpless, scared, worried, avoidant or out of control are normal and expected reactions to sudden change, tragedy or overwhelming stressful experiences,” said Beth Marnix, a licensed psychotherapist and therefore the co-owner of Bright Light Counseling Center in Austin, Texas, and Chicago.
Because of this, you’ll experience symptoms of hysteria , depression or burnout, added Kathleen Dahlen deVos, a licensed marriage and family therapist in San Francisco . Those issues can present as fogginess, irritability, low energy or insomnia.
Fortunately, experts say there are ways to manage your emotions and feel more on top of things of your life during the uncertainty of the pandemic. Here are a couple of practical steps you’ll take:
1. Identify what you’ll control in your own life
Living through a worldwide pandemic may have you ever feeling more helpless than ever, but it’s crucial to recollect that “so little of life was ever in our control to start with,” Dahlen deVos said.
Rather than dwelling on uncertainty, consider what’s within your power. Any time you are feeling anxious, Dahlen deVos suggested asking yourself three questions: what’s my intention at this moment? What actions would i prefer to require right now? How am i able to answer this trigger/event/pain/uncomfortable emotion?
Focusing on your intentions, actions and responses can shift your systema nervosum from fight-or-flight mode back to rest-and-digest mode, she said. From there, you’ll make decisions from an area of calm rather than panic.
2. Lend a hand
One cure for feeling helpless is taking action. If you’re weighed down by anxiety or worry, consider what you’ll do to assist a stranger or beloved .
“Taking action is within your control,” said Tess Brigham, a wedding and family therapist and board-certified coach in California. Brigham said to believe what change you’ll effect and the way you’ll be more thoughtful or caring immediately .
That might mean donating your money to an area bank if you’ve got the means, learning groceries for your neighbor or just taking over your partner’s chores for the day. Going out of your thanks to be of service when you’re feeling low can help improve your attitude and remind you of your power to make positive change.
3. Stabilize your routine
The routine you relied on before the coronavirus hit may not exist, but it’s still important to determine a way of normality in your day.
A routine offers relief through predictability, which may yield to a way of control, Dahlen deVos said. “Routine allows our brains to travel on autopilot a touch , which provides them a much-needed break from constantly fielding such a lot new information.”
Work on building consistency into your days, Dahlen deVos said, whether meaning creating a piece schedule or just making lunch at an equivalent time every afternoon.
Next, attempt to incorporate “one activity that increases your sense of calm, wellness or stability,” Marnix said. Think: cooking, meditating, taking note of a podcast or coloring. Choose a time every day to interact in your activity and practice staying present. “Being grounded and present within the moment reduces ruminating thoughts,” Marnix said.
4. Step back from social media every so often
It’s tempting to see the news or go online to social media every hour for updates, but being too immersed within the media can take a toll on your psychological state , Marnix said.
Even mindless scrolling can cause information fatigue, burnout and feelings of being overwhelmed, Dahlen deVos added. That’s why it’s critical to be mindful of how you consume information.
“Try limiting yourself to perusing news or social media sites to line hours of the day, once you feel more regulated and intentional, or more equipped to handle whatever you would possibly read or encounter ,” Dahlen deVos said.
It’s also healthy to curate your content. additionally to limiting your news outlets to at least one or two sources you wish and trust, Brigham said, try unfollowing or muting any social media accounts that trigger or worsen your feelings of hysteria .
5. Do a project together with your hands
Doing something as simple as potting a plant or cleaning out your junk drawer can help calm your mind and relax your body.
“Our brains love seeing tasks completed, so taking over projects that we all know we will check a box and be through with feels very satisfying,” Dahlen deVos said. Not only that, but “doing projects with our hands can act as a sort of mindfulness,” she added, “which is extremely regulating for the systema nervosum and may soothe the emotions.”
To set yourself up for fulfillment , pick a fun project with low stakes. Try cooking a replacement recipe, organizing your pantry, hanging a shelf or doing a craft.
6. Embrace your feelings
When you experience sadness, helplessness or anxiety, try to not judge yourself or rush through the sensation process.
“We’re so found out for that specialize in the way to be happy 24/7, but that’s not realistic,” Brigham said. It’s okay to feel a way of loss immediately , she added, whether you’re grieving employment , relationship, death or just the absence of normality.
“It’s important to simply accept your sad feelings and feel them even as you’d with happy feelings,” Brigham said.
And remember to resist the urge to match your situation. “Everyone is dealing with this event in their own way,” Dahlen deVos said, and “there is not any right thanks to cope.”
Make sure to see in with yourself on a daily basis. If you’ve got difficulty functioning, feel a persistent sense of hopelessness or dread, or experience a “loss of motivation, interest or pleasure that doesn’t seem to be resolving,” you’ll got to speak to a psychological state professional or reach out for help, Marnix said.
