Hello, I hope you’re well. We’re several months into the coronavirus pandemic and the unexpected disruption it has created in our lives. Even for the most optimistic, worrying about an uncertain future is certainly a large part of what’s emerged for us all.
Worry is understandable. We’ve never been exposed to uncertainty in this way or to this level. Questions related to our health, employment, education, and when will we get back to normal are ever present. It is hard for me to see and hear the ways this pandemic has adversely impacted the mental health of so many. But let me assure you, worry is a natural.
However, worrying saps our ability to be active and work towards goals that will minimize the impact of our constructed worst-case scenarios. These scenarios can include health, safety, and financial concerns just to name a few. When we spend so much of our mental energy on these scenarios, the likelihood of us not being prepared to minimize pain and maximize gains during this time is diminished. Yes, unfortunately awful things can occur. I understand that. At the same time, worry only complicates matters and we should strive to minimize it.
Here are some tips I’d like you to consider if excessive worry is holding you back…
- Acceptance that you are worried is an important first step. Do not berate yourself for feeling this way. Doing so tends to make it worse. And, when we accept worry as normal, it begins to minimize the control it has over us.
- Allow yourself to explore the worse-case scenario. Many times we try to block these intrusive thoughts in an effort to stave off worry. But, when we also allow ourselves to consider the worst, we can also begin to explore the ways we will be able to cope.
- Next, allow yourself to think of all the ways you will cope. Write them down. Talk with someone about them. If it is more comfortable for you to talk with someone outside of your circle, consider a mental health professional.
- Set aside small measurable goals each day. Start off small. These are things that will put you in a position of strength for the future. You will feel more active and gain more control over feelings of anxiety and worry.
- Movementis important. The connection between the mind and body is important but often ignored. Any level of physical activity will help in alleviating worry.
These are just a few practical steps to take as we grapple with worry. I will include new tips for dealing with Covid-19 related mental health concerns soon.