The changes generated by the coronavirus crisis are many and affect us in different aspects of our lives. Furthermore, many of these changes will last a long time, which is why it is important to adapt to them in the best possible way and develop psychological resources to manage them.
However, the problem is not only striving to carry out new habits and strategies aimed at strengthening our well-being. It is also about facing uncertainty and deciding what to do despite it, assuming that we do not have the answers to all the questions about what will happen in the coming months.
In this article we will see some psychological tips about what we can do to manage this feeling of uncertainty and insecurity, and prevent it from paralyzing us
In the current situation, bad news linked to the pandemic and the economic crisis linked to it are a constant, and these constitute a factor that generates anxiety and uncertainty.
The evolution of the epidemic, the forecast of declines in the country’s economy and therefore the forecast of increased unemployment can cause our world to falter, our habits and everything we take for granted to undergo a transformation. The challenge is also facing the fact that we don’t really know what to do in what direction these changes are going to occur and how they are going to affect us.
Here we will see what are the different ways in which the context of changes and doubts about what will happen influences us psychologically
Of course, we must not forget that each person is a world. There are individual variables that lead us to experience uncertainty differently depending on each person’s personality, as well as the circumstances we have experienced: whether significant losses have occurred during confinement (family, economic, etc.), changes at work (teleworking, change in functions or schedules…), unemployment situations linked to ERTES or ERES, family conciliation problems…
1. Changes in our way of relating
Social distancing measures are likely to come and go by region, depending on whether the spread of the virus is controlled or not. This means not being sure if in a week we will not be able to hug our loved ones whether we should use masks when going out, whether we can go normally to places of socialization such as bars or terraces, etc.
2. Grief processes
Grief is an emotionally painful psychological phenomenon that is associated with the feeling of loss. It arises after events such as the death of a loved one, the loss of a lifestyle with which we were familiar, changes in our body or in our health that we interpret as something very bad, etc.
During this coronavirus crisis, grieving processes are becoming more frequent and intense than usual and that is why many people are currently in need of psychological support.
3. Doubts about what to do with our professional career
We must not forget that COVID-19 has had a strong impact on the economy, and this leaves many people wondering what to do with their professional careers.
Even those who have not suffered layoffs or have had to close They feel forced to take a position in the face of the economic transformation that the country is going to undergo and this can be very distressing.
Apathy, sadness, hopelessness or nervousness and irritability are common emotions in the current situation, due in part to the feeling of uncertainty.
However, We do not have to limit ourselves to living them as if they were something that we cannot manage to a greater or lesser extent Depending on our adaptation to this “new normal” we will be able to better control our mood and emotional state.
To adapt to the new normal, we can rely on these key ideas of psychological adaptation.
1. Accept the change
It is important to let go of the idea that life should continue as it was before the pandemic, because it can lead to frustration. It is much more adaptive to accept that change is something that can potentially be positive (for oneself and/or the community) and make it your own. An example would be the incorporation of preventive measures into our habits. This implies, among other things, not becoming obsessed with comparing the present with the reality prior to the spread of the coronavirus.
2. Understand that grief is a process that must be respected
In these times of COVID-19, many people have lost a family member in a dramatic way, as their loved ones have died alone and often without a wake or farewell ceremony; These factors can influence the development of pathological grief
A person who has gone through this and feels that they are not making progress when it comes to adapting to the new reality in which that person is no longer there, or feels that they do not control their emotions (anger, sadness, anguish, despair), may be At the ideal time to consider going to a specialized psychologist.
In the face of important losses, we must understand that grieving is the process of repairing the emotional damage caused by the loss and therefore is essential. This requires time, care and rest.
3. Economically, distinguish between what can be controlled and what cannot be controlled
During these months, the economic situation is a great source of uncertainty, and may continue to be so for much longer. To know how to manage this, we must establish a distinction between what depends on us and what does not depend on us.
In what one cannot control, such as macroeconomic dynamics, it is advisable stay informed to stay ahead of events , but without becoming obsessed. A good idea is to control the time we spend exposed to news of this type, trying to emphasize the quality of the information, over the quantity.
By setting a maximum time we will prevent us from ending up using the need to inform ourselves as an alibi not to make decisions.
On the other hand, When faced with what one can control more or less, one must try to maintain discipline when planning and executing strategies or new projects: keep a very clear schedule in our professional activities (especially if we telework), detect situations that make us waste time or not face problems to be addressed, etc. A well-managed crisis can become an opportunity to make decisions that in other circumstances we would not have dared to make.
4. Do not neglect the importance of stimuli and pleasant moments
Even though we are going through a period of crisis, We must not forget that we are still capable of being happy Therefore, we must allow ourselves to have positive emotions and enhance them once they have arisen.
Uncertainty is not a reason to be on the defensive 24 hours a day because of whatever bad things may come. This will make us really adapt to the new normal.
5. If necessary, seek professional help
Psychology professionals are trained to provide support to people who are going through a bad time due to the COVID-19 crisis, and we serve both in person (as long as it is not incompatible with confinement regulations), and through the online format (by video call). If you need psychotherapeutic help, contact our team. Consultation Awakenings
