Managing Anxious Thoughts in Uncertain Times
As many people begin to rebuild their savings or business after financial setbacks of the past year, they may be disappointed thinking about goals that have been put on hold. People may be struggling to regain their routines (or build new ones), or to recover from health and other challenges. The uncertainty of the job market can also have a severe impact on the wellbeing of those struggling to re-enter the workforce. Feelings of stress, sadness, anger, and confusion are normal reactions. It takes time to adapt after a crisis and to create new ways to move forward.
While your future may be unknown, times of uncertainty can also be an opportunity for positive change. Below are some general principles for managing distress that can help:
- Keep your attention in the present. Focus on what is truly important in life, and practice gratitude each time you feel the onset of negative thoughts.
- Even if the internet is your way to keep informed, it is recommended that you avoid overexposure to media. Being bombarded with a constant stream of information can leave you feeling overwhelmed.
- Refocus your attention on hobbies and personal interests. Set some time for yourself to do what brings you joy and fulfillment.
- Keep in touch with your loved ones by phone or video calls. Staying connected with friends and family will help you combat the feelings of prolonged isolation and social distancing.
- Exercise can be a helpful coping strategy. Participate in some physical activity, especially if you can do it easily at home.
- It's normal to feel negative emotions, like sadness, anger, and fear. Try to be proactive when you experience such emotions. Write what you are feeling in a journal. Speak to a friend. Find an online community where you can share your personal experience.
- Try to identify the things you do have control over, and focus on them. Strive to let go of those things that you can't control.
- Remember to be kind to yourself. Being pulled into different directions can be daunting and leave you feeling overwhelmed by oncoming challenges. It's okay not to have all the answers now.
- If possible, find ways to help others. Can you give some of your time to helping a worthwhile cause? Are you able to pick up groceries for an older neighbor? Giving back can help you feel connected to members of your community and leave you with a sense of fulfillment.
- Consider creating a new schedule according to your priorities and needs. This could include your future goals or plans to help motivate you.
The suggestions offered often vary based on the individual's specific situation; everyone is different. Taking each day as it comes can help you get through challenges and hardships. Personal and professional setbacks are inevitable as everyone deals with the effects of the pandemic; however, setbacks can help you bounce back stronger—with a new perspective about what truly matters to you.
Fisher, M. & Kheder, D. (Revised 2021, February [Ed.]). Managing anxious thoughts in uncertain times (B. Schuette & C. Gregg-Meeker, Eds.). Raleigh, NC: Workplace Options.