Staying grounded at times of uncertainty
1. Shift expectations of yourself and take breaks
Thinking that you have to use this time for projects or research, as well as get through this, can actually make you feel more overwhelmed – doing more harm than good Experts say that we all need to attempt to lower our expectations around what we can accomplish currently, especially in the short term when there are so many uncertainties and unknowns.
2. Break up big challenges into smaller ones, and keep track of accomplishments
Writing a full paper may seem impossible under the current circumstances, but you can lower your anxiety and get things done by breaking up bigger challenges into smaller, easier-to-do steps. This reduces anxiety and allows us to tackle the smaller parts, one by one. So instead of writing the whole paper from start to finish, your goal may be to just choose a topic or write the first few hundred words.
It may also be helpful to keep track of your achievements. This can be done by checking off tasks on a to-do list, for example. Your tasks should be SMART (specific, measurable, achievable, realistic and timely). You can also record your moods, noting activities that make you feel better. It’s important to have a routine that gives you a sense of accomplishment, and that also includes activities that are soothing, pleasurable and enjoyable.
3. Parse out your feelings
The never-ending flow of bad news can leave you thinking about worst-case scenarios. We do need to recognize that there are real problems, and not go into denial. But at the same time, our anxieties can get the better of us. It’s worthwhile to ask yourself what’s triggering your stress, and which worries are realistic and which aspects of the situation we can and can’t control.
4. If negative headlines are stressing you out, limit your exposure – but don’t necessarily tune out completely:
Amid a quickly changing situation and evolving public health recommendations, it’s hard – and probably even unwise – to unplug completely from the news. But if the news is bringing you down, it is important to set boundaries. You can choose to go to only this or that website because you know their information is going to be reliable, and not just ramping up panic. You can also set time limits, or look for stories that convey hopefulness or describe building a sense of connectedness.
5. Fend off cabin fever with a routine
You want to make sure your routine includes not only tasks to accomplish, but also moments for self-care, physical activity or other opportunities to relax and ground. Mindfulness practices or breathing exercises that connect you to your body and out of the spiral of thoughts can be really helpful at times like these. It can be useful to remind yourself that you’re not alone by connecting with others through social media – and not just with your loved ones. There are many performances online, personal trainers live streaming home workouts and cooking classes online - all these things can help in feeling better.
6. How to deal with uncertainty? Take things day-by-day, or think long term and big picture
There are many unknowns surrounding the present situation – a significant source of stress in itself. The best way to deal with that stress differs from person to person. Some people may benefit from thinking about very long term plans “OK, things are uncertain right now, but at such-and-such a point I’ll do X, Y and Z again, and these are the plans I’ll make when things have settled down”. Others might prefer to take things day-by-day. Their approach might be: “‘This is what I know right now, and tomorrow is another day and I will cross that bridge when I come to it.”
7. Remember, we're making a collective effort:
Experts say social distancing is essential to mitigate the impact of the COVID-19 pandemic in the absence of a vaccine. It’s important to remember that your choice to stay in and limit your exposure to others is making a difference. Reframe your thinking and keep in mind that you’re doing these things as a collective effort to benefit the larger community. In addition to following public health advice, you can help the particularly vulnerable by offering to fetch groceries or complete other household chores.
Adapted from: “Seven tips for staying grounded as the world grapples with COVID-19: U of T expert” University of Toronto News
Thank you ,
Ms Edele, Ms Salima and Ms Kim