How to Deal With Stress in Times of Uncertainty

Anxiety At Home - Burt's Pharmacy and Compounding Lab

It can be difficult to learn how to deal with stress, and this becomes even harder during times of uncertainty. But there are ways to combat stress, even during times of hardship.

Sars-CoV-2. Job loss. Grocery shortages. Sick neighbors and loved ones. The constant fear that someone you love – or maybe even you – will catch COVID-19 and become sick enough to face hospitalization. There’s a lot going on in our world right now to make the average American feel out of control, lost, and incredibly stressed.

While unpleasant, this isn’t entirely unexpected. Research shows that higher levels of stress are almost always associated with national disasters and emergencies. Even just hearing about issues like these in other areas of the world can be enough to spin some people for a loop, leaving them feeling anxious and depressed.

Learning How to Deal With Stress

If you’ve been feeling the effects of pandemic stress yourself over the last few weeks, please know that you’re not alone. Nearly everyone is feeling the same way, but how you respond to those feelings can make a big difference. Try these simple methods to deal with stress in times of uncertainty and regain your equilibrium.

1. Let Go of What You Can’t Control

You can’t control how fast COVID-19 spreads in your community, or how likely it is that your local grocery will still have toilet paper when you shop. Nor can you control whether others social distance, how long the pandemic lasts, or even how the disease might play out in the coming months.

This might make you feel anxious, obsessed, or even a little bit of control and afraid. Recognize that these feelings are normal, but continue to remind yourself that your worry won’t change the overall outcome.

Here’s a little exercise that can help with acceptance. Each time you feel yourself frantically needing to take action on something you know you can’t control, stop, sit down with a pen and paper, and write it out.

Thinking of what you might tell someone else in the same situation, make a list of reminders why it’s out of your control and why it’s okay to let it go for now. Then, fold it up, put it in a box or jar, and make an agreement to leave it alone for a while.

This is called compartmentalizing, and it can be immensely helpful when your mind feels like it’s spinning wheels in the dirt.

2. Focus On What You Can Control Instead

Just because you can’t control some things doesn’t mean you can’t control anything at all! There are so many fantastic ways to help reduce the risk of COVID for you, the people in your community, and virtually everyone on Earth! Start with these five elements and it can help to deal with stress associated with the situation.

Have a positive attitude.

You don’t need to feel completely happy or even completely comfortable to have a positive attitude about a bad situation. Repeat helpful mantras, like “I will get through this,” and “I’m doing everything I can to stay safe.” When particularly negative or irrational thoughts arise, examine if they’re rational and counter them with facts.

Follow expert recommendations.

Both the CDC and the WHO have made specific recommendations to help limit the spread of Sars-CoV-2. These include how to recognize symptoms, how to socially and physically distance yourself from others, and even how to sanitize your environment to eliminate the virus if you happen to encounter it. By following these recommendations at all times, you stand the best chance of avoiding infection.

Stay informed – but not oversaturated.

The news and media outlets can be a great source of information, and they’re a must in the middle of an emergency. Likewise for social media. But there is such a thing as “information overload,” especially when a lot of the info you’re reading is heavily negative or even false. Follow alerts from reliable sources, such as the WHO or CDC, and limit your media consumption if it begins to affect your mood.

Have some fun.

Just because we’re in the middle of a pandemic doesn’t mean you can’t engage in self-care or even have a little fun. Find ways to occupy your time at home – read or listen to a book, play cards, try a new video game, or stream a new television show on Netflix or Amazon Prime. Or, try your hand at getting crafty with what you have and make something beautiful out of this quiet, peaceful time at home.

Be kind!

To yourself, and to others – everyone deserves a little patience and understanding lately. We might be physically distancing, but there are ways to reach out and check on the people around you. Create neighborhood Facebook groups where people can ask for help, socialize, or just communicate. Call elderly neighbors and make sure they’re okay, or offer to pick up their groceries if it’s safe. Give back to your community and the people around you in ways that are safe for you, too, even if that just means sharing an encouraging word.

How to Deal With Stress - Burt's Pharmacy and Compounding Lab

3. Find Ways to Safely Break Isolation

As human beings, we have an intense need for personal connection. Without it we begin to feel discombobulated, lonely, sad, and even depressed. But sneaking over to your neighbor’s house for the evening – or even to grandma’s house – isn’t the answer; the risk is simply too high.

Instead, find safe ways to break your isolation.

  • Write emails and social media messages to people.
  • Use FaceTime and other video conferencing options like Zoom to have family meetings or visits with the grandkids.
  • Have a big videoconferencing party over Skype where everyone laughs, talks, and eats from their own home.

If you’re able to, you can also spend a little bit of time outdoors in safe zones, such as your backyard or neighborhood to get some sunshine, vitamin D, and help you deal with stress. Just be sure to stay away from other people and only do so if you aren’t under a complete lockdown. Safety should always come first.

4. Take Care of Your Health

Basic healthcare has never been as important as it is right now. Whether you’re reasonably healthy or chronically ill, you should do everything in your power to stay as well as you possibly can at all times. Not only will this prevent the need for unnecessary doctor’s appointments, but it will also keep you away from clinics and hospitals where you are more likely to encounter sick people.

Staying well isn’t just helpful for you, either – it helps to deal with stress as well. Being able to remind yourself that you’re taking your medicine, getting enough sleep, exercising, and eating well is surprisingly reassuring when you’re feeling out of control or frightened about the future.

That being said, if you do find yourself sick, don’t be ashamed or afraid to reach out for help. Outside of COVID-19, most minor to moderate illnesses can be handled right at home with OTC medicine and basic self-care measures. Your pharmacist can help you decide whether it’s time to seek professional help if you aren’t sure.

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