Dealing with change and uncertainty during a pandemic

Change and uncertainty can cause unease at the best of times, but the disruptions caused by the Coronavirus pandemic can lead us to worry about different aspects of our life a lot more than we usually would.

It’s easy to get caught up in these worries and a spiral of “what ifs” – worrying about our health, family, finances and how/when life will return back to normal. It’s important to recognise when these worries are becoming overwhelming and starting to affect your mental wellbeing. Here are some ways to manage this uncertainty and stress.

Acknowledge how you’re feeling

Take some time to look at your current situation and consider how you are really feeling. Try to talk it through with someone you trust; whether it’s over text, a phone call or in-person, talking with a family member or friend can help take away some of your stress. You may be helping them just as much as they are helping you to deal with your worries!

It is important however when you are talking to others about your worries and stresses, that you try not to take on their worries in addition to yours. It is likely that your friends will have their own worries about the current situation and may even feel more negatively than you do. Please do acknowledge their feelings and concerns, but remember that everyone’s situation is unique and avoid causing more stress for yourself by reflecting these issues into your life.

Focus on the here and now

Try not to focus on longer-term plans, we can’t predict the future and the more we focus on it, the easier it is to feel overwhelmed. Instead, focus your attention on the present and take one day at a time. Decide what’s important to you and concentrate on your short-term needs. What’s in your power to do right now?

If you’re feeling down, start with smaller, easier activities and work your way up. Do what is best for you, there’s no right or wrong way to approach this.

One way to concentrate on the present is to practice mindfulness; this can calm your mind, ease stress and boost your mood. A good way to incorporate mindfulness into your daily routine is through breathing exercises, take a look at this video from Every Mind Matters and see how you get on!

Create a routine

A typical day has changed for quite a lot of us and there are a lot of things that are out of our hands at the moment. Focus on the things that you can control and create a new routine that works for you right now. Routines give us a great sense of security, which is just what we need in times like this! So whether it’s allocating time to speak to friends and family, taking part in an online exercise class or simply preparing a home-cooked meal every day, make sure you create a routine that’s achievable for you.

Avoid online triggers

Reading too much negative news can take a toll on our mental health and mood, be careful not to spend too much time online reading social media or following every news story. It can be difficult sometimes to tell the difference between facts and people’s opinions on a subject, so avoid reading too much into a story or topic that causes you stress.

These are just a few steps you can take, Public Health England has launched a personalised mind plan as part of their Every Life Matters initiative, which can give you personalised steps on how to cope with change and uncertainty. 

Although it has been tough navigating our way through this pandemic, looking after both our mental and physical health, we are beginning to find our way back towards normality with multiple vaccines being rolled out in the UK. Take some time to look at the positives that have come out of life during a pandemic; communities have pulled together to help those in need, we’ve learnt new skills at home and have definitely mastered the art of baking banana bread!​