- News
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by Kim
While COVID-19 is slowly starting to abate and life seems to be edging back to pre-pandemic times, the world has once again been shaken. No doubt you, like many, feel heartbroken at the current disruption of life in the Ukraine. Or maybe you have been affected by the on-going flooding on the Eastern side of Australia.
Even if we are not personally affected by the things happening around us, how can we view these events on the news and feel no impact to our mental health? It is impossible to ignore.
The truth is, there is always something negative happening around the world and always will be, it is the times that we live it. But the good news is that we can learn resilience, we can learn to remain hopeful and positive amidst bad news. How?
How to Cope with Uncertainty
While it’s important to know what is happening in the world around us, at the same time, we need to be aware of how we are affected psychologically and know how to protect ourselves.
Here are three ways that can help:
Control what you can
There is much that is uncertain in life and unfortunately many things are outside of our control. While you are personally unable to affect the spread of a virus, put an end to all war or even know whether you’ll have a paycheck next month, you are not completely powerless. Instead of worrying about the uncontrollable aspects of life, instead, refocus your mind to take action on the things that are within your control.
As an example of this, if you have lost your job, during this hard time you have control over how much effort you put into searching for new work, such as networking with contacts and emailing resumes. This switches your focus from ineffective worrying into active problem-solving mode. All situations are unique, and at times, you may find that in some circumstances, all you can control is your attitude or response to a problem, but that can still be extremely powerful.
Find a sense of calm
With the busy lives that we lead along with the constant negative bombardment from the news, its important that we can find some kind of calm in our daily lives. Finding a sense of calm at home allows us the important time we need as humans to relax, lower our stress levels and switch off from fight/flight mode.
Creating calm at home will look different for everyone.
Some common activities that help with relaxation for some include:
- A long soak in a bubble bath
- Cooking/enjoying your favourite meal
- Stretching/Pilates/exercise routines
- Making a cup of your favourite tea/coffee
- Watching the sunset/sunrise
- Spending time with loved ones
- Walking outside in nature
- A refreshing dip in the ocean or day at the beach
- Prayer
The list is really endless – but we challenge you to create your own list of activities that you enjoy and find ways to incorporate them in your daily life. The more time you can spend doing things you love and enjoy, the more you will grow stronger mentally and therefore be better equipped for coping with uncertainty and those unexpected things that are thrown at you.
Recognise your anxiety
Too many people still view anxiety and worry as a sign of weakness – it is not. Yet it’s often drilled into us that we need to be self-reliant, tough and able to handle pain but that is not correct. At times, we all need a little help and guidance along the way. Sometimes, life throws us a curveball that really knocks us sideways – or sometimes it can be just one article in the news that tips us over the edge of being able to stay strong mentally.
If you are struggling Coping with uncertainty, please know that you don’t have to manage your symptoms alone.
At Positive Mind Works, we are here to help you navigate your way back to being the best version of yourself and show you techniques for coping with uncertainty. We have a diverse team of psychologists who have a range of different expertise to cover all presentations. Why not reach out and book a 20-minute initial appointment ($19) to see whether therapy could help you?
To book, please call 1800 327 477 or click here.
FAQs:
How can I cope with uncertainty during difficult world events?
Focus on what can be controlled, such as personal actions and responses, rather than what cannot be changed. This shift reduces ineffective worry and promotes active problem-solving
What are practical ways to find calm amidst uncertainty?
Engage regularly in relaxing activities, such as taking a bath, enjoying a favorite meal, stretching or exercise, spending time in nature, and connecting with loved ones to restore calm and lower stress levels.
Is anxiety about uncertainty a sign of weakness?
No, experiencing worry and anxiety is normal and not a sign of weakness. Everyone sometimes needs support, especially during particularly challenging times.
When should I seek professional help for coping with uncertainty?
If managing uncertainty causes persistent distress or interferes with daily functioning, consider reaching out to a mental health professional for guidance and support.
