How to Cope with Uncertainty

Be kind. Be patient. Be generous. Be accepting. Be all of these things to yourself. That is where it begins.

Let’s talk about “that thing” that’s either in the forefront, or in the back of your mind right now: COVID-19. The world is currently facing a global pandemic and just about everyone is feeling the impact of it. This crisis has been far reaching and multilayered, and because this is the first time in modern history that something like this has happened, we’re all trying to figure out how best to cope with it all.

Right about now, you might be feeling a little off kilter, maybe even a little overwhelmed. It’s hard to take a “business as usual” approach when life is anything but normal at this time. And with this added layer of uncertainty, you might find that past issues that were neatly buried away, might start making a reappearance.

So how do you cope during a global pandemic? The jury’s still out on that one, but here are 10 suggestions that can help.

1. Practice Gratitude. In the midst of all of this, there are still things to be grateful for. Get out an old notebook, scrap paper, post it notes, or whatever else you have at home, and commit to writing down at least five things you are grateful for at the end of every day.
2. Carve out time for a mindful moment. Whether you’re providing an essential service and you’re working long hours (THANK YOU for your service!), or you’re suddenly out of work with more time on your hands than you know what to do with, or anywhere in between, find at least five minutes to focus on your breathing and get centered. This simple practice has been proven to reduce stress.
3. Reach out to a friend or loved one. For so many of us, social distancing has revealed just how important human connection is. Fortunately, we’re living in an era where technology allows us connect in ways that were inconceivable just a few decades ago. It’s not always about how much time we have, but the quality and the presence that we bring. Pick up the phone and check in on someone you care about. If you’re in a situation where you find yourself with more time to spend with the people you live with, use this as an opportunity to deepen that connection.
4. Be Kind. Random acts of kindness are popping up everywhere. A simple online search will provide countless ways to join the movement of people spreading love and positivity. There are virtual events bringing people together, volunteer opportunities, placing items in your window to uplift those who pass by, donations for first responders and hospital staff, grocery shopping for neighbors with more vulnerable immune systems, and so many other amazing ways people have been stepping up. We rise by lifting others. Whether you stay right on your couch, or safely venture out, find creative ways to be part of the solution.
5. Acknowledge what’s happening. There is no “business as usual” in a time of global crisis. However, many of us find ourselves in careers where that seems to be the rule of the day. But how can we possibly function as normal, and focus on work projects (which may feel completely irrelevant), when this crisis is happening? Find a safe space to share your frustrations and vent. It’s OK to be grateful to be employed while being resentful that you have to work. Those feelings are not contradictory, they have value. If you’re now unexpectedly faced with homeschooling your kids, it’s OK to feel frustrated and overwhelmed. Don’t try to recreate school; focus on creating learning opportunities instead. Reach out to your child’s school and online communities for support and guidance.
6. Don’t obsess about what’s happening. 24 hour news cycles were originally designed so that no matter what schedule you were on, if you turned on the news, you’d be in the know. They were not designed to be watched around the clock. Limit your exposure to the news. Perhaps give yourself about 30 minutes to get caught up, then stop. Try to find a news source that’s not sensationalized, but one that focuses on facts. And if possible,try not to make those 30 minutes happen right before you go to bed or right as you wake up.
7. Move your body. Exercise has healing qualities and has been proven to reduce stress and boost our immune system! Whether you put on your favorite tunes and throw a dance party in your living room, or find some fitness videos online – make time for fitness.
8. Practice conscious eating. Stress eating is real. If you’re fortunate enough to find yourself with a full pantry, you might also be tempted to eat more than ever; and with lots of groceries stores running out of food items you’ve grown accustomed to eating, it might be a struggle planning meals. Now more than ever, you need to be aware of the foods that you are putting in your mouth. Do your best to choose healthy options and eat more fresh produce. Staying hydrated will also boost your immune system and give you more energy. Try to drink at least half of your body weight in ounces of water each day.
9. Embrace the solitude. For those of us who are physically alone during this period, social distancing can be especially tough. If you add in a layer of having more free time but no one to spend it with, it can feel isolating; but it doesn’t have to. This is a beautiful opportunity to get to know yourself better. Explore your beliefs and values, reassess your hobbies and interest, read, reevaluate your relationships, get caught up on projects. Don’t be so quick to pack your day with virtual events and screen time, embrace the silence and enjoy your own company.
10. Be kind to yourself. While we all want to be our best selves every day, we’re not. Some days we drop the ball; we eat poorly, we’re a bit more irritable, we waste time doing things that bring no value, we obsess about the news – this makes us human. If you make a misstep, don’t beat yourself up. Be gentle with yourself and simply try to do better.

As we navigate these uncertain times, remember that there are lots of resources available to support you. Many therapists and counselors are offering online sessions, as are financial, health, and life coaches.

There are also great apps out there that can help. Here are a few to consider:

• Moodfit: Great tools and insights to help shape your mood
• MoodMission : Great for learning coping skills
• TalkSpace: Great for speaking with a licensed therapist
• Happify: Great for boosting your mood
• Sanvello: Great for stress relief
• Headspace: Great for Meditation
• Calm: Great for Sleep and Meditation