Navigating Uncertainty
There is no doubt many of us are feeling the impact of the current coronavirus pandemic and the uncertainty of the situation. The mind naturally finds comfort in knowing and being prepared. What we’re facing now is an unknown situation that nothing could have prepared us for. While worrying may be a natural response to what is happening, there is only one thing that we have control over, namely ourselves. We cannot control everything that happens to us, however, we can control how we choose to respond. Now it is more important than ever to take care of yourself and focus on the things you can do to help you through this time and beyond.
Adapting through uncertainty
The mind finds comfort in stability. Nevertheless, it benefits most from unpredictable situations. The more predictable a situation is, the less thinking the brain has to do. This is why we can learn the most from uncertain and unpredictable situations, as they stimulate our brain to adapt and find solutions. A brain region known as our prefrontal cortex is particularly active during such situations, as this is where most of our complex thinking processes (such as decision-making) take place. Uncertainty makes us think more deeply about what is going on so that we can find ways to adapt.
What you need to know about worrying
With the current situation it is easy and only natural to worry about what is happening. Worrying is an adaptive response that intends to protect us from things going wrong in the future. On the one hand, we can have real worries about problems that need immediate solutions. These worries can be constructive and help us find solutions. On the other hand, we can have hypothetical worries about imagined scenarios that may not necessarily be true. These worries can be excessive and can leave us feeling stressed and exhausted. Excessive and hypothetical worries can be a significant barrier to finding solutions and hold us back from living the life we desire.
To help identify whether your worrying is constructive or excessive and based on hypothetical situations, please see the following decision tree:
What you can do to navigate uncertainty
There are some simple yet significant things we can do to help us get through this time. Here is a list of these things:
Be kind to yourself and others – There is no right or wrong way to cope in this situation, as everyone has their own way of dealing with things. This makes it more important than ever to be kind to ourselves and others.
Practice gratitude – Listing three things we’re grateful for each day promotes mental health and predisposes us to see the positive things in life. This can easily be done every morning when you wake up to set up your day to be filled with gratitude, or each night before you go sleep to reflect on all the things you’re grateful for. No matter how small, there is always something to be grateful for.
Start something new – Now is the perfect time to read a new book, work on a personal project, create something, or learn a new skill. The list is endless. If there is something you’ve always wanted to do and were “too busy” to do it, now is the time. You will feel a sense of achievement for having started something new.
Mindfulness – There are many benefits of practicing mindfulness. In these uncertain times mindfulness can help us develop a non-judgmental attitude towards the present moment and reduce feelings of stress, anxiety or depression.
Structure and routine – During these uncertain and unpredictable times sticking to a daily routine can help bring certainty and structure into our lives. This could be waking up or going to sleep at the same time each day, eating regular meals, or going for a walk if you can.
Stay connected – Even though many of us are not able to meet with our loved ones due to social isolation, we can support each other and stay connected. A simple chat, phone or video call can remind us that we are not alone and can always reach out to someone.
Seek help – It is okay not to be okay and there are many ways to seek help to navigate through these challenging times. If you are struggling with the current situation, seeking professional help can help you through this time.
These are a few of many ways we can navigate through these uncertain times. While it is only natural to worry about real problems we may be facing during the current pandemic, we can identify if these worries are excessive and prevent us from living the life we desire. The above suggestions may help to create some space and structure to focus on what’s important right now.