Living with lockdown uncertainty
A week or so after I posted about life after lockdown, along comes another one! So here in the UK we’re braced for another few weeks, maybe months, of living with severe restrictions to our daily lives. We are facing the unknown again, which goes against our need as humans to feel safe and secure and have a sense of control over our lives and wellbeing.
Some people cope well with uncertainly well and don’t get phased by sudden changes or things that come out of the blue – they can even thrive in that type of situation. Other people like more structure and can feel overwhelmed by changes in patterns and routines. Uncertainty causes negative feelings of worry, helplessness, hopelessness and being out of control. Studies have suggested that a sense of control is one of the most important components of a person’s mental wellbeing and a loss or reduced feeling of control has been linked to stress, anxiety disorders, depression, and addictions. So regaining some control amidst uncertainty makes a lot of sense!
Life can change at any time very quickly, for good or bad and, for those who don’t like uncertainty, no matter how much we plan for every eventuality, we can’t. All that this does is create more stress and anxiety.
So as we begin Lockdown 3.0, what simple things can we do to cope with uncertainty and lack of control?
Focus on what you can control
There is no point in worrying about things that are out of our control. So worrying about the fact that your daughter can’t take her A-levels (as I was last night) is not going to make any difference. The fact is, however much I dwell on this, I can’t influence what is going to happen. Far better to focus on what we can control - refocus and take action in areas where you can. This switches your mindset from worry and anxiety to more positive behaviours such as problem solving and creativity.
Acknowledge how you’re feeling
It helps to acknowledge feelings of fear or anger or sadness or overwhelm – note them and express them, so that they are not buried and repressed, only to come out later on.
Establish simple daily routines
Creating structure and routine in our day provides an element of control in a world where everything seems beyond our influence. We can control when we get up, what we eat and drink, how much alcohol we drink, how and when we exercise (within reason in lockdown) and this establishes agency for us when the unknown seems overwhelming.
Learn to become more tolerant of uncertainty
Identify your triggers and take steps to avoid them. Switch off the news and don’t incessantly scroll through social media if that makes you feel on edge. Learn to recognise the physical symptoms too – maybe shallow breathing or a feeling of panic or being overwhelmed. Do something to divert your attention, even if it’s really small e.g. take the dog for a walk, change flowers in a vase, turn on some classical music, look outside and appreciate nature.
Focus on now
By being fully connected to the present, you can reduce worrying about the future. It interrupts the negative thoughts and catastrophising that often overwhelm us and helps us take small steps to feeling more in control.
