Living in a world filled with uncertainty can be stressful. Most of us feel our best when we are in a routine; when our routine is uprooted, we feel anxiety and stress. The world at large has recently been “un-routinized” due to the spread of coronavirus. Research shows that people respond to uncertainty differently and those with a higher tolerance for uncertainty are less likely to experience anxiety, low mood, and negative thoughts and feelings. Here are some suggestions for coping with uncertainty and changes in daily routine.
- Focus on what you can control: As much as possible, avoid dwelling on things out of your control. While you cannot control the governmental regulations and policies, you can control how much time, energy and attention you put on these matters. Try putting your attention on what you can do to improve yourself, uplift friends and family, and your community. Begin a new daily routine and do your best to stick to it.
- Remember past successes: No good or bad thing lasts forever. Reflect on times in your life when adversity came and how you were able to overcome. When fear and anxiety begin to manifest, redirect your attention and remind yourself that you’ve coped with adversity in the past and can do the same now.
- Stay Productive: Our minds can only focus on one thing at a time, so by engaging in activities, we can find a reprieve from intruding negative thoughts. With coronavirus quarantines, think about light projects around the house that have been put off in the past and begin working to accomplish those. Watch home workout videos on YouTube and engage in physical exercise at home. This will improve your immune system, release endorphins and help improve sleep.
- Minimize exposure to news and social media: When we feel stressed about something, we want answers and information. Constantly checking the news or social media outlets for updates will only increase your sense of uncertainty. Try limiting your exposure and plan one or two times throughout the day to check for updates. It is especially important to avoid news outlets before bedtime.
- Engage in consistent self-care: During times of uncertainty, we often forget to take a moment and do something enjoyable for ourselves. During quarantine, consider taking a relaxing bath, sleeping in, take an afternoon nap, order delivery food and watch a movie, ask for a massage from a significant other, etc. However you choose to practice self-care, the important thing to remember is that the activity should be something safe and enjoyable for you.
- Practice relaxation and mindfulness techniques: When we are anxious and stressed, we are kick-starting our fight-or-flight response, which sends a cascade of hormones into our system. This response is designed to increase our heart rate, alter blood flow, and decrease activation of our brain’s frontal lobes, where our higher, rational decision-making happens. There are apps you can download, such as Headspace, and plenty of guided exercises on YouTube.
- Seek Professional Help: Despite following these suggestions you may find a heavy burden still exists. Working with a counselor can help you find individual ways to better cope with stress, uncertainty and how to develop a healthy routine.