Nothing about the current state of the world is certain. When and if schools open, will they stay open? What date will we be called back to the office? If that date is pushed back, what will be the new date? Have the people around us been vaccinated? Is it okay to travel or attend events like weddings or funerals? If we plan for the future, what are the opportunities they will actually open up?
Recent research has highlighted that our tolerance for uncertainty can play an important role in our mental health as we continue to respond to the pandemic. While understanding how we respond to uncertainty can help us relieve some of our mental stress, How can we hope to deal with uncertainty when it is a constant in our lives?
Accept the fact that uncertainty is a part of life
Very few things in life are certain. While our brains are designed to be able to deal with uncertainty, the sheer volume we are dealing with now has reached a level that can make it difficult to cope.
Studies have shown that laboratory animals consistently prefer predictable shocks to unpredictable ones, and that predictability can ameliorate the negative effects of stress. straight. In other words, the prediction of an uncertain threat can be worse than the event itself. We’re dealing with uncertain threats on a daily basis, and often hourly, so it’s completely understandable that a constant sense of anticipation is driving our stress levels up. leap.
If you’re struggling with a sense of uncertainty, that’s perfectly valid. At the same time, getting a sense of perspective can help you feel more grounded.
Here are a few ways to create a perspective:
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Think of a time in your life when you faced uncertainty pretty well. What did you do then to cope? What strengths or skills did you rely on? What is the result? How long does it take to feel normal or relieved again? No matter how uncertain things happen, you maybe deal. You’ve done it before and you can do it again.
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Think of all the uncertainties in human history. Choose a time when you care or think about your ancestors. What hardships did they go through? What did they do to cope? What do you think they will do now? In a hundred years, what might the next generations face? What can they do to overcome it?
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Think about your inner monologue and how it contributes to your sense of perspective. Yes, things are uncertain (and maybe bad), but that’s what’s happening to you the worst thing that ever happened to anyone in the history of the world? The words we use matter! Instead of the worst thing that ever happened to anyone in the history of the world, you can try something like, What’s happening is uncertain and difficult and that means I’m stressed, but this is a day or an hour and I have X to look forward to tomorrow.
Identify what you can control and release what you cannot
Panic about the State of the World can be completely overwhelming. Yes so many things going on right now, and it doesn’t look like you have control over any of them — but you do!
Make a list of things you can control and do:
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Maybe your return-to-office date continues to be delayed, but you can lay the groundwork for what you want to work with your manager in advance.
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Say something like, This! I knew we had to be back in the office five days a week on September 1, but now it looks like things have started again. As we pivot and continue to plan for the future, I’d like to talk about a flexible arrangement for me/our team, as we’ve made a lot of progress with _____ over the past few months and actually slowed down from afar. Even if they can’t or don’t immediately agree, at least you’ve planted a seed that you can keep watering.
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You may not know people around you have been vaccinated while in public, but you can take steps to protect yourself by wearing a mask or maintain physical distance and Clearly communicate your own boundaries with family and friends about what you feel comfortable with.
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Maybe you had travel plans or had to cancel or postpone your trip or are missing loved ones far away. Many people get burned out by video chats, but you can get creative and revive your lockdown event early on that brings you joy, plan your stay, or create a detailed itinerary for the trip you want. want to do in the future.
When it comes things you can’t control:
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Create boundaries even when you feel like there aren’t. Maybe you’ve been looking forward to returning to the office in the near future as it will eventually keep you out of video meetings and now your plans have changed. Suggest a video-free day for your team, reserve an hour in the middle of each day to log out and out, or block your Fridays for deep work to keep them out of meetings.
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It can feel like we can’t control our emotions or reactions to what’s going on, but we can have more control than we think. First, confirm how you feel. One hundred percent it’s okay to be sad, scared, angry, frustrated, resentful and whatever else you’re feeling. But it’s not necessarily the best course for you in the long run. how will you as to feel? Relaxed? Empowered? Safe? Heard? What actions can you take to work toward these feelings instead?
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Think about what you can free or reduce from your head space. Maybe arguing with friends or family about their decisions or beliefs is bringing you down. It’s hard to leave the people we love, but they can’t always change their mind. Leaving the group chat, politely but firmly tell them that you won’t discuss certain topics in the future or do whatever you need to do to create boundaries with anyone who is attrition. your energy. If economic uncertainty is looming, it’s not something you can simply ignore. But sometimes, when we lack a sense of control, it can make us Not to act. Instead, prioritize saving, finding a job, or negotiating a raise — whatever you need to do to stay in control and reduce feelings of uncertainty.
Don’t ignite the flames of uncertainty
When we’re uncertain about what’s going on or what might happen in the future, it seems like we’re constantly plugged in, knowing everything about everything, or doing everything in our power to Preparing for the unknown is the best course of action, but that amount of attention can backfire and lead to burnout.
Instead of feeding the flames of uncertainty:
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Limit or control your media consumption. When it comes to the news, overthinking, obsessing or contemplating negative events like COVID-19 updates or sad news stories won’t give you new information, but it will negatively impact you. to your mental health. We’re not advocating denying or keeping your head in the sand, but limiting your exposure to the 24-7 news cycle designed to get your attention is the only way to make sure it’s not complete. take up all the space in your head.
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Keep lines of communication open. Whether it’s with your partner, roommate, friends, family, or boss, make sure you’re being heard and heard. If things get tough at home, take the time to talk about it instead of ignoring it or constantly obsessing over it. If you are not sure if everything is going well?, let your boss know how uncertain you’ve felt and ask for clarity or reassurance.
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Activate your parasympathetic nervous system. During times of stress, the sympathetic nervous system, or your “fight or flight” response, is activated. To get out of “fight or flight” mode, you need to activate your parasympathetic nervous system, or “rest and digest.” You can try a few things like square breathing, yoga, meditation, spending time in nature, chatting with friends, family members, pets or other loved ones or whatever. slows you down and rejuvenates you.
Be kind to yourself and find the support you need
Currently, we are faced with a lot of uncertainty and our brains always need to distinguish between real threats and perceived or calculated risks or trying to absorb and analyze. Conflicting and ever-changing information and guidelines from the CDC, local government, work, and even friends and family are super stressful.
You can fully feel the effects of this round-the-clock uncertainty, so prioritize healthy self-care and coping strategies that will help you weather the ups and downs. Take time to connect with friends and family who love and support you and if you need extra mental health support, Working with a therapist or coach can help. While nothing seems certain, you still have the ability to rest, cope, and take care of yourself.
