Coping During Uncertain Times

Coping During Uncertain Times

We are all concerned about the development of the COVID-19 pandemic and experiencing anxiety as we cope with what is to come. Each day we are trying to process an overwhelming amount of information about the virus and its impact, adjusting to unavoidable changes in our working, educational, and living environments, and taking precautions to be safe and healthy. As we do this, it is important to pause and think about how to effectively cope with the coronavirus presence in our lives and how to prevent its rapid spread.

During uncertain times, knowledge brings a sense of safety and control. Reliable knowledge is crucial for preventing problems and promoting wellness. But, how much information is too much? When should we step away and take a break? How do we continue to take care of ourselves and our families?

The Melissa Institute has put together some tools to help you navigate these challenging times:

• Focus on the things you can control— How much media you take in, washing your hands, drinking water, remembering to breathe, and making the most informed decisions for your family and you.
• Stick to your routines— Take a look at your past routine, and make necessary adjustments. Create a calendar or chart for a visual to help you. Be patient with yourself and your family as you're adjusting.
• Notice how you feel after consuming news— Shift your attention away once you have seen the most up-to-date information. Are you feeling calmer, or more anxiety? Take a moment to center yourself and reflect on things that bring you comfort. If you’re struggling to calm your mind, try deep breathing, coloring, or going for a walk. Even adults need to take a time-out from time to time to regain composure. Allow yourself that opportunity.
• Access your resilience— Remember other challenging situations you have overcome in your life. Although it is important to recognize the severity of the situation we now face, it is also important and helpful to remind yourself of all your capacities to get through uncertain times.
• Calibrate your expectations about what you want to accomplish each day—Are you playing chess or checkers today? The board may be the same but the rules of the game have changed. Take the time to generate reasonable goals and consider actions within your reach to achieve them.
• Reach out to others— We are all going through this and we need each other during this time. In Italy, they are singing from their balconies. Do what you can to create that same sense of community.
• This is a great opportunity to reconnect with an old friend. Make a phone call, or write a letter (but please don’t lick the envelope.)
• Be an active bystander for virus prevention— Cancel your plans, and take the CDC recommendations seriously. Support your family and friends in their efforts to protect themselves and adjust to a rapidly changing environment.

The Melissa Institute believes that a prevention and wellness promotion orientation can helps us cope effectively with many of the challenging situations presented by the COVID-19 and can also help us prevent the spread of the outbreak. You cope. We cope. You prevent. We prevent. We all have a part to play.

Elise Suna, LMFT
Education Director