Tolerating Uncertainty in an Uncertain World
We are in uncharted territory in countless ways with the onset of the coronavirus pandemic (COVID-19). Students have had to abruptly move off campus and figure out how to complete the semester while managing a news feed of endless uncertainty. Faculty and staff are managing new methods of service delivery in the context of limited information and concern for the wellbeing of their students, colleagues, family, and friends. When faced with uncertainty about our physical and mental health and access to care, finances, academics, and futures, many people are increasingly worried, stressed, and anxious. Given this, it is unsurprising that in this social climate, many people are experiencing increasing anxiety, depression, loneliness, and sleep disruption.
Research has shown that worry is triggered by situations that are unpredictable, novel, and ambiguous and that these kinds of situations lead to anxiety because of the inherent uncertainty about their outcomes. The current COVID-19 pandemic checks every box — there is enormous uncertainty even at the level of medical and public health officials, which trickles down to personal uncertainty about the consequent social and economic changes. For many, COVID-19 is a situation they have never encountered. We have no template for how things will turn out, and our minds attempt to fill in the blanks.
While anxiety disorders result from a complex interaction of biological, psychological, and social/environmental factors, situational anxiety is natural and happens to everyone at times. In this case, anxiety is a normal reaction to an abnormal situation.
Unsurprisingly then, people without pre-existing mental health difficulties may experience a new onset of anxiety in this climate of profound change and uncertainty.
Healthy and adaptive behaviours and thinking patterns that were previously automatic may now be disrupted. For example, our routines — walking to and from campus, our daily interactions with the people at Starbucks or at the Bullring, having a consistent work or class schedule — are all protective factors for our mood and anxiety, and significant disruptions to them can be a source of discomfort or distress.
For people with pre-existing mental health difficulties, however, these changes can exacerbate worry and anxiety. They may now find themselves with limited or no access to previously helpful coping mechanisms — like going to the gym or visiting a therapist — and they may start using unhelpful coping mechanisms, such as increased substance use or excessive media consumption, in an attempt to manage their anxiety.
What You Can Do
We may wonder why some people seem to be less anxious or bothered than other people about the virus and its consequences. People who are mentally resilient tend to engage in several helpful ways of thinking or behaving that can buffer them from stress and anxiety.
1. Be Present
Mentally resilient people learn ways to change the focus of their attention. Rather than focusing on the future (How long will this last? Will I be able to graduate?), focus on a defined period of time — 1 moment, 1 hour, 1 day.
2. Be Realistic
Mentally resilient people tend to see things in realistic and balanced ways. Those who struggle with worry and anxiety tend to overestimate how bad things will become (sometimes called “catastrophizing”) and underestimate their ability to cope. Learn to recognize catastrophic thinking and shift your thoughts patterns to be more realistic and helpful.
• Notice if you are going to the worst-case scenario and try to generate more realistic outcomes.
• Make a list of times where you have been successful coping with unpleasant events or overwhelming emotions. This can help you to cultivate a positive view of yourself and increase confidence in your strengths and abilities.
3. Solve the Problems That are Solvable!
People who are mentally resilient tend to have a positive problem orientation. That is, they take action to control what they can control and set reasonable, actionable steps to reach those goals.
• Are you concerned about not completing coursework without the regular accountability of attending lectures? Reach out to your TAs about strategies for staying on track. Form a virtual discussion group (try using Zoom or FaceTime or something similar) to keep yourself on track. Send a message to peers through CourseLink to create a peer support network. Set a schedule for yourself to ensure that you are continuing to make steady progress toward deadlines.
• Concerned about not being able to pay rent? Look into government incentives for rent and other financial supports. Reach out to your landlord to see if they will defer rent payments temporarily. What about temporary shelters?
• Out of work and unable to afford life? Look into government supports, deferral of student loan payments, increased line of credit, food banks, and free services that you may currently be paying for.
4. Don’t Try to Solve the Problems That are Not Solvable
(or problems that haven’t happened yet and may never happen)
We often believe that worrying and our worry behaviours such as excessive consumption of news, social comparison, and reassurance seeking helps us to prepare for the future. If I worry, then I’ll be able to predict what’s coming, and then I won’t feel so bad down the road when the thing I was worried about happens. However, worrying alone cannot solve a problem. In fact, evidence indicates that worry tends to be self-perpetuating and can lead to less effective problem-solving. So let go of unproductive worries, and focus on what you can do in just this next moment.
5. Take Control Of Your Physical And Mental Health
Put structure into your day and plan ahead. Not only will this increase our sense of control and predictability, it can preserve or improve our sleep (which is often disrupted at times like this). Our sleep system is controlled, in part, by adherence to regular routines, which include regular wake-up times, exposure to sunlight, mental arousal, physical activity, and mealtimes. To preserve your sleep and consequently your mood, establish a daily routine with regular wake times that looks similar to your pre-pandemic life. If you woke up at 7 a.m. before, then continue to wake up at 7 a.m. Have a shower, eat breakfast at your usual time, and get outside for a walk around the block at your normal time.
6. Get Active
Research is increasingly demonstrating the antidepressant effects of physical activity and exercise. Many studies indicate that the benefits of exercise are roughly equivalent to most psychiatric medications and psychological therapies. Get moving in whatever way works for you.
7. Find Positives Or Create The Positives
Engage in pleasurable activities and activities that give you a sense of accomplishment every day.
8. Practice Responsible Physical Distancing
While social distancing sounds catchier, it does not capture the spirit of the recommendations. Humans are social by design (think of the evolutionary advantage of being a social versus solitary being), so maintaining social contact is important for our overall well-being. There are many ways to stay socially connected despite being physically distant:
• Call your friends, family members, neighbours, elderly relatives.
• Skype, Zoom, FaceTime, Duo or otherwise virtually connect through video with people who matter to you.
• Text people — say hi!
• If it’s your thing, join the social movements going around on social media. Stand on your balcony/front porch for planned singalongs. Write words of encouragement in chalk on the sidewalk outside of the hospital or throughout your neighbourhood. Put pictures in your window as a sign of solidarity. Join virtual group personal training sessions.
• Stand on your balcony, doorway, or on your driveway and connect with your neighbours.
9.(Most importantly) Exercise Acceptance and Self Compassion
Yes, this is a scary situation, and it makes sense to be somewhat anxious given the inherent uncertainty. Remind yourself that it’s okay to spend a day (or four) in your pajamas re-watching The Wire. Struggling with productivity? That’s okay too. Recognize that we are all human and we are all just trying to figure this thing out. Be kind to yourself. Be kind to your neighbours.
You will get through this. Like all things, the COVID-19 pandemic, and all its consequent effects, is temporary and will come to an end. You can emerge stronger, more resilient, and with a greater tolerance for the inevitable uncertainties of life than you thought possible.
Heather Hood, PhD, is a Clinical Psychologist and the Clinic Director of Guelph CBT.
Illustration by The Ontarion
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