Life is always filled with uncertainty, but the levels we are currently experiencing are unprecedented and immense.
But while so much is still unknown about how much control we will have over our lives in the coming days, weeks, and months, we can take steps to make it easier to manage uncertainty and the impact it has on our health and wellbeing.
We can’t control everything
Having security and a sense of control over our lives makes us feel safe, so when that is taken away it is easy to become stressed, anxious, and depressed.
We all have different levels of uncertainty we can accept. Some people may be ok with taking risks, while others refuse to do things because of how little control they have.
It’s important to recognise we are not alone when we do feel gripped by uncertainty or overcome with worry – many people, especially right now, are feeling the same thing. We also need to remember that there are ways we can help ourselves learn to better manage our reactions to situations out of our control and be more confident about facing the unknown.
Focus on the things you can control
We lose a lot of our routines and regular activities in lockdown, and there’s a long list of things we cannot do. But these can be substituted for home-based routines and activities.
So, we can focus on the things we can do.
In regard to COVID-19, we can act with simple steps such as regular handwashing, cleaning surfaces, and checking in on vulnerable friends and neighbours.
We can also control our exposure to news and social media feeds around COVID-19. Although it’s important to stay up to date, in times of uncertainty it’s easy to spend lengthy times plugged in to news channels or scrolling sessions on our phones.
Only checking the news at a level we’re comfortable with is one way to gain control of the information we receive.
Putting in place a routine can do wonders for our mental health and wellbeing. It can help us keep stability and control over our day.
Routines do not need to be structured or detailed, just simply a couple of activities to shape our day is enough.
Ask yourself why you need certainty
We all have ways of dealing with uncertainty and it can be easy to get caught in a spiral of ‘what ifs’, worrying about our health, our family, our financial security, and how and when things will return to normal.
Behaviours such as worrying, micromanaging, and procrastinating may seem to offer some control over a situation, but do they positively affect our wellbeing?
It’s easy to overestimate the chance of something bad happening and underestimate your ability to cope if it does.
Trying to find certainty in life can cause more distress and anxiety.
Take steps to reduce your stress and anxiety
Another one of those, ‘easier said than done’ statements, but there are things we can all do to reduced stress and anxiety.
Stretch
Physical activity is key for many people when managing their mental health.
But if we can’t leave our house or engage in regular physical activities, stretching can help and is a key part of our guide to dealing with anxiety in the workplace.
Make time for relaxation
Techniques such as meditation, yoga, or deep breathing exercises can become part of our home routine. It allows us to switch off and set aside time each day to focus on our wellbeing.
If you’re unsure of where to start, we have partnered with a Pilates teacher who will help you with de-stressing by teaching you breathing exercises that will help calm your nervous system.
We can also recommend trying these relaxation tips from Mind and this exercise via the NHS website.
Aim for a well-balanced diet wherever possible
Many of us think a lot about the food we eat after Christmas. With so much disruption to our regular shopping routines, availability of our favourite meals or dining options, it’s easy to feel vulnerable over our food choices.
However, we can manage our relationship with food in general and can learn more about the nutrients our body needs to boost our mental health and wellbeing.
There are many resources for us to use and we can start with the basics such as 8 tips for healthy eating.
Be kind to yourself, and others
While much of our days remain uncertain, it’s important to not dwell on our mistakes or agonise when we don’t meet our targets or deadlines.
There is mounting scientific evidence to suggest that showing kindness can be as beneficial to our wellbeing as exercise and good nutrition.
When we perform acts of kindness, we undergo a range of physiological effects:
- We activate our brains’ reward centres, secreting several “feel good” hormones, such as dopamine, serotonin, oxytocin, and endorphins
- We create new neural pathways
- Our levels of cortisol, the stress hormone, drop
The warm feeling we get when we experience a flood of feel-good hormones has been termed ‘helper’s high’.
The hormones responsible also have added benefits:
- Dopamine helps our memory, focus and motivation
- Serotonin calms us and lifts our mood
- Oxytocin raises our self-esteem, soothes anxiety, and lowers blood pressure
Furthermore, extending kindness to those around us increases our connection and bond with others, leading to improved relationships. All of this, just for some simple acts of kindness.
And we need to remember, how we speak to ourselves has a big bearing on how we feel about ourselves.
So, make sure you’re not being harsh on yourself. You’re doing your best – and you’re doing great!
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