Introduction:
In honor of Mental Health Awareness Month, I would like to take a moment to acknowledge the fact that many of us are struggling right now. From global conflict and shifts in the political climate to job insecurity and digital overload. Not to mention, taking care of yourself and navigating daily stressors amid the chaos. High levels of uncertainty have been linked to an increase in symptoms of depression, anxiety, and other psychological distress.1 While we cannot control the world and what happens around us, we can learn tools to cope with ups and downs. Here are some strategies to consider:
Goal 1: Name the Fear to Tame the Fear
Actionable Steps: Practice Mindful Acknowledgment
- Name your emotions – Naming your emotions helps your body regulate your emotions more effectively.
- Journaling – Journaling will allow you to process your thoughts and emotions more effectively, and help you to identify exactly what is bothering you.
- Utilize grounding techniques – Grounding techniques will connect you to the present moment. Click here for some examples of how to practice grounding techniques.
Goal 2: Shrink the Scope of Control
Actionable Steps: Focus on What Is in Your Control
- Make a list of things that are triggering anxiety or worry, and identify which of these issues are within your control. For issues that are within your control, try identifying actionable steps to solve or manage the problem. Small wins and small progress can help to build confidence in the chaos.
- Try developing a routine for each day. This can be a great way to feel more empowered as you go through your day.
- Refrain from using your phone or going through notifications first thing in the morning. Throughout the day, take breaks from technology and limit your overall media intake.
Goal 3: Connect, Don’t Isolate
Actionable Steps: Build Supportive Rituals and Relationships
- Resist the urge to isolate and utilize your support systems. Consider building in weekly rituals with friends or family.
- Remember that asking for help is okay, and sharing your vulnerable experiences can help to connect with others.
- If you are utilizing your supports and are still struggling, consider starting therapy or joining a support group.
Conclusion:
Remember that feeling anxious, stressed or overwhelmed in times of uncertainty is okay. Times like these tend to lead to greater resiliency and are opportunities for growth. By utilizing some of these steps, you give yourself the tools to navigate challenges more effectively and come out on the other side more confident and better equipped to handle future obstacles. Above all else, remember to be kind to yourself and take care of your needs.
Sources:
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- Kienzler, et al. Uncertainty and mental health: A qualitative scoping
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