COVID-19 is here, and our lives as we’ve known them have been changed indefinitely. This is an unprecedented set of circumstances that triggers all of our fight/flight responses, and challenges our abilities to meet the moment skillfully. In these uncertain times, it can be so easy to be swept away by the fear and anxiety that so naturally come up when we feel that our lives and the lives of our loved ones may be threatened. Because of this, I wanted to offer a brief reminder of a few skills and principles that can help us all stay a little bit more calm and balanced as we navigate this situation together.
Be Mindful
Whatever COVID-19’s presence in our communities is bringing up in you, try to just notice the emotions that are arising. It could be fear, doubt, or worry, anger, helplessness, or something else entirely. Whatever it is, can you take a moment to just acknowledge that these emotions are there with you right now?
Next, reflect briefly on your recent behaviors, and try to identify if there are any unhealthy behaviors you are engaging in to comfort yourself through this experience. Maybe you are eating junk food, watching too much TV, playing video games excessively, or consuming drugs or alcohol. Are you finding yourself more irritable or disengaging more from your loved ones? By being aware of the emotions that the pandemic is bringing up in us, we can also acknowledge and show compassion for ourselves. We can appreciate the real challenge of acting in the ways that we want to, while also re-committing to supporting ourselves in more wholesome ways.
Focus on what you can control
It can be really tempting to stay glued to the news and social media to try to stay up to date on everything that is happening around the world. Not only does this likely contribute to our sense of worry and helplessness, but it also pulls our attention away from what we can control. Social media in particular can make us susceptible to misinformation, and can cause us to copy the panicked decision-making of others.
Instead, try to stick to good information on the virus from reputable sources, and educate yourself on how the virus spreads. Read the CDC recommendations on what you can do to stay safe, what you should do to be prepared, and what you should do if you think you might be sick. Make sure you are following those instructions closely and provide loved ones with the same information.
Notice Cognitive Distortions
Cognitive distortions pop up in our minds all the time, but they are particularly persuasive in these moments because they feed on emotions like anxiety and worry. Here is a list of cognitive distortions to be on the lookout for. Go through the list and try to identify which distortions seem to be popping up most frequently for you right now. Once you’ve identified them, take a moment to think of evidence against each distorted thought, and remind yourself why it isn’t true.
While there is nothing that we can do to make COVID-19 go away, that does not mean that we need to be at its mercy mentally and emotionally while it is here. I hope that you find these suggestions helpful, and that you are able to regain a little bit of control and balance in your life through these turbulent times.
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