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When we are amidst the unknown, our nervous systems are on higher alert than usual, as we constantly seem to be scanning our environments for potential danger.
Although this response can be useful in cases where imminent threat is present, it is important to recognize when our worries and fears can be getting in the way.
Worrying Cannot Change our Past nor Control our Future
Human beings (or maybe it’s just me) seem to have an underlying, subconscious, “magical-type thinking” that if we worry about something enough (in the past or in the future), we will somehow be able to change it or have control over it. Truth is, no amount of worrying can change our past or give us control over our future. However, worrying can be helpful when it motivates us to prepare ahead or helps us decide what we want to do differently the next time we find ourselves in a similar situation.
Healthy vs. Unhealthy Worry
We need to be able to discriminate when worry is healthy (worrying well), and when it becomes unhealthy. In the case of COVID-19, if worrying is taking up so much space that it starts to compromise our own immune system or starts to have an impact on others around us (parents, children, clients, friends, etc.), we do nothing but add to the problem. Staying calm helps others stay calm. When we are calm, we can be more present and make better, more informed choices.
"Worry Well" About Things We Can Control
It's important to be mindful of the things that we have control over, and the things that we have no control over. Choosing to worry well about the things that we can control can motivate us to:
Make Contingency Plans
Make contingency plans for potential upcoming situations, such as having the kids home from school, office closures, or if you or a loved-one gets sick or needs to self-quarantine.
Get Information from Reliable Sources
Choose to obtain information from reliable sources such as:
Centres for Disease Control and Prevention https://www.cdc.gov/coronavirus/2019-ncov/index.html
Limit Your Information Intake
Limit your information intake to something manageable. You can listen to Coronavirus information all day long and it still won’t decrease your chances of getting it.
Contain the Worry
Pick a time of day to gather information and worry about it and limit your worry and information-gathering to that time only. For example, set aside a half hour, twice a day to gather information and worry. The rest of the time, continue to live your life (even though it might not be how you usually live it) and focus on the things that you can control.
Take Care of Your Body's Immune System
Sleep, exercise, eat well and chill out (remember, the body can’t function properly when it is experiencing chronic stress)!
Take Infection Control Precautions
Wash your hands, don’t touch your face, disinfect commonly touched surfaces, etc.
Notice the Difference Between Perceived Threat and Real Threat
For example, it might feel like you have a 90% chance of losing your mind when the kids are home with you for the next 3 weeks, but the actual chances of that happening are probably much lower. ;)
Reframe
This is the perfect opportunity for us to practice and increase our tolerance for discomfort. Honing this skill will remain to be helpful to us throughout our lives, long after the Covid-19 virus has passed.
Have Faith in Your Resiliency
What’s gotten you through tough and uncertain times in the past? What did you do to cope?
If you’ve taken all of this into consideration and find that you are still feeling overwhelmed, reach out to a trusted health care practitioner, friend or family member.
Unable or unwilling to go in person? Try a Skype visit or ask about online services. And finally, try to maintain a bit of humour and have fun. Remember, elbow bumping is super cool now. ☺
I also offer an Online Anxiety Course - learn more about it here.
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