There is so much uncertainty in the world right now.
Job security, layoffs, and worries over the market…
Not knowing if our lives will ever return to what they once were…
Parents wondering if it’s safe to have their kids at school and how long the kids will continue to go there…
People juggling full-time jobs with little or no childcare…
Unknowns and uncertainties (such as the many we are experiencing during Covid-19) tend to bring up a lot of overwhelming emotions.
For people with a history of anxiety, the current state of the world can exasperate feelings of discomfort. Similarly, those who have never experienced anxiousness may find themselves confused over their increased levels of distress.
With no end in sight, Covid-19 can be difficult to accept. It is important to know that you are not alone and that your emotions are valid. The following tools and strategies may help calm and minimize the length and intensity of discomfort-as seemingly unmanageable emotions come up.
Notice and observe your feelings
Get in tune with your body and notice the sensations that occur when uncomfortable feelings arise and worries start to take over. For example; clenching your jaw, jitteriness, holding your breath, or speaking quickly. Observing these sensations helps you identify and overcome the fears and worries at the root of your negative thoughts.
Label your emotions
Practice labelling your emotions. It is normal to want to distract uncomfortable feelings and emotions or push them away. Unfortunately, doing so has the opposite effect, and we end up fighting against them instead. The act of labelling emotions, allows room for acceptance and can reduce the overall frequency, intensity and duration of an anxious episode.
Practice acceptance
Learning to accept painful emotions as real and valid can help minimize the hold they have over us. Simply recognizing that you feel anxious, overwhelmed, sad, or scared (rather than labelling your feelings as bad) can help you cope with feelings of stress and worry.
Ask what needs are coming up
Part of navigating anxiety during Covid-19 involves a level of acceptance over the uncertainty of the situation. Having compassion for ourselves as we navigate the emotions that come up is important too. Ask yourself what needs are not being met (such as a need to be soothed) in try to explore healthy ways to meet them.
Explore how best meet your needs
Practice what helps you release the sensations that come up in your body as negative thoughts and worries occur. Experiment with active activities such as walking, gardening, or cooking. And compare that to soothing exercises like meditating, taking a bath, having shower, and listening to calming music. Learn what helps your body release distress and do more of that.
You can even take this a step further by scheduling time to do the things that bring you calm. Increasing your self-care by doing activities that bring you peace can help navigate these stressful times.
If you find that you are having difficulty managing your fears, negative thoughts and anxiety around Covid-19, you’re not alone, and we are here to support you. At Kerry Moller & Associates, we help you identify, cope, and learn mindset strategies and tools to navigate feelings of uncertainty in a calm way.
Book a consult with one of our Registered Counsellors today. You don’t have to deal with the discomfort of anxiety alone.