The current public health crisis has disrupted our daily life and routines in an unprecedented way. Many people feel they lose control over health, financial outcomes as well as daily life. It is normal and understandable to feel stressed, anxious, and depressed at this time. However, while some of these emotions can be useful in prompting protective actions, intense and negative emotions reduce resilience, concentration as well as health.
What, then, can be done to soothe difficult emotions and go back to ‘normal’? Here are some suggestions:
1.Control the frequency of information received
Staying informed about health recommendations and other directives is important for safety and functioning. However, constant exposure to stress-inducing information can increase anxiety and feelings of being overwhelmed. Consider limiting checking the news to a few times daily and choosing credible sources that report recommendations and hopeful stories. Take breaks from media that stir anger or fear without offering ways to help. While knowledge is power during uncertain times, balance this with practices that induce calm and encouragement.
2.Accept fluctuating emotions
Experiencing a range of emotions is normal and understandable in the face of ongoing stress and uncertainty. Emotions like fear and anger can be useful in prompting safe actions especially when not feeling comfortable. Try acceptance rather than a judgment of whatever arises, and be gentle with yourself and others. Notice any emotions, thoughts, or physical reactions, and allow them to pass without trying to force them away when they arise. Acceptance can help reduce a sense of struggle that can increase stress and make difficult emotions intensify or persist.
3.Focus on controllable actions
A sense of taking control over our situations, even a minor one increases resilience. Take an inventory of what is within your control, like self-care routines, or trying a new recipe. Set small, manageable goals and achieve them. This reinforces a sense of competence and choice that counters hopelessness. If facing major sources of stress, break these down into smaller steps that can build momentum. Contributing when and how able reminds us of collective resources for navigating hard times.
4.Connect with your close ones
Prioritize connecting with those who provide comfort and support. While having physical distance, calling or video chatting with loved ones, together with listening or sharing. You may also consider starting a journal or blog to express feelings to yourself. Join an online support group is also an excellent choice! Make space for joy and humor when possible to balance difficult emotions, even if just sharing moments of levity with others. Connecting in these ways provides qualitative support that is more impactful for well-being than the number of connections. It definitely strengthens skills for coping and relationships that sustain beyond a difficult time.
5.Get help and be helped by the community
If facing major hardship or isolation, reach out to local resources for additional support. Either from food assistance, financial aid to professional counseling. Getting to know neighbors by greeting them or through online groups builds potentially critical support systems and counters social isolation’s impacts on well-being. At the same time, offering help to others provides an opportunity to strengthen competence and connections, even if not facing hardship yourself. Most communities have mutual aid groups, and larger-scale initiatives like volunteering for meal delivery provide structured ways to help within capacity. Building practices of mutual aid develop wider personal networks and broader community resilience when facing hard times.
In turbulent times, take things day by day. While well-being requires ongoing effort, you have the capacity to boost your resilience and it’s possible to emerge with stronger skills and social support. Try out strategies and be patient so that so could you learn what helps you. If you’re continuing to struggle, reach out for professional help.
Anyway, trust yourself that you can get through this.
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This post was previously published on medium.com.
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