Navigating the uncertainty of Coronavirus

As if we didn’t already have enough uncertainty to deal with as a nation with challenging politics. Only this time, COVID-19 shifts up the fear stakes because it could have serious implications for individuals, families and the nation. As a result, our anxiety levels are likely to rise. Though we know there will be an impact on health in the short-term and on the economy in the long-term, some of us may not be effected at all. And herein lies the issue that is uncertainty! Of course, we don’t have a crystal ball so we don’t know the longer-term impact or outcome leading to worry and anxiety. 

Worrying about this situation and feeling anxious is completely normal and at the right levels is advantageous in containing the virus. However, being thrown into this level of uncertainty in a relatively short period of time has the capacity to turn helpful anxiety into an unhelpful panic. This can interfere with our rational decision-making parts of the brain, leading to errors of judgement and poor decisions.

‘What’ and ‘how’ we think about this problem is what creates the levels of uncertainty and dictates how we feel. Our brains and minds are problem-solving machines and use thinking processes to sort out a solution. Our brains are quite tricky and very old in evolutionary terms, so the more we think about problems with no answers and what might happen, the more our brains start to respond to these thoughts as if they were now actually happening.  Messages are sent to our bodies to release adrenaline and cortisol to physically get us ready for action, tensing our muscles, changing our breathing and putting us on red alert.  This is when we might be inclined to get upset, panic-buy and isolate ourselves beyond helpful levels, reducing activity and healthy connections.

The good news is that we can prepare ourselves for a period of change and disruption. We all have different and varied ways of coping but if you notice your ways of coping aren’t helping the situation, try some of the suggestions below. 

5 things to help you manage uncertainty around Coronavirus

1 - Become aware of how you worry about Coronavirus

Trying to solve an unknown event through worry is impossible and it only fuels our anxious feelings.  If we believe these thoughts, they can lead us to catastrophic thinking and even panic. 

Some people will try to push the worry away altogether as a coping strategy. This may seem helpful but the more we try to suppress worry thoughts the stronger they can reappear - ever tried to stop thinking of pink elephants when someone tells you not to?

Others will opt out of thinking about it altogether, refusing to worry, which may be a risky strategy as you are less likely to follow the best advice and instead may carry on behaving as normal, putting your health (and others) at risk.

2 - Dealing with a wandering or worrying mind

Notice when your mind has wandered to future predictions and worries and instead choose to focus on what you are currently actually doing. Reminding yourself to think “what is wrong with this moment right now” will help you realise that everything is OK. This encourages you to focus on what’s going well in your day and on the things that are in your sphere of influence.

3 - Become more present-focused

Being more present-focused can reduce uncertainty about the future.  We know this is good for us when we say “I’m taking one step at a time,” and we usually mean we’re not looking too far ahead and are only focusing on what’s in our power today. Bring your attention to what you are actually doing and focus mindfully on the task, noticing what your senses tell you, what you can hear, see, smell, taste and feel.

4 - Resist checking for updates on the media

Too much checking can keep us in an escalated anxiety state and some of the catastrophic predications on social media only reinforce the anxiety. Tell yourself you can wait for the evening bulletin, refocus on something more pleasant using a focus on the present (as above). A single news update each day is adequate – you won’t miss out.

5 - Check-in with your breath throughout the day 

The power of breathing to change the way we feel is something we can all learn.  Noticing how we breathe and learning to breathe in ways that switch off our fear and anxiety response can give us respite from an overactive mind and tense body that results from too much thinking about the Coronavirus. Slowing the breathing rate, breathing into your belly rather than your chest and breathing out for slightly longer than you breathe in, are all simple but effective ways of calming down and restoring balance.