Coping The Best You Can
It is natural to feel stress, anxiety, grief, anger and worry when things seem out of your control. Everyone reacts differently and feelings often change over time. Some people try to take control, micromanage or lash out others in an attempt to gain control over situations. Others become resigned, feel helpless and retreat in hopes that everything will resolve on its own. Many people land somewhere in between – experiencing a roller coaster of emotions on any given day.
COMMON SIGNS OF FEELING OVERWHELMED
Fear or worry about your well-being or that of others
Feeling numb, disbelief, anxiety or alarm
Difficulty sleeping or concentrating
Changes in appetite, energy or activity levels
Worsening of chronic health problems
Increased use of alcohol, tobacco, caffeine or other drugs
Physical reactions: headaches, body pains, stomach problems, rashes
Anger, consistently irritable or short-tempered
Taking care of your emotional health is as important as your physical health. They are connected, and ignoring one can negatively affect the other.
WHERE TO START
Identify your fears – are they specific or free-floating? How many are things you cannot control?
Determine what you CAN control – we often forget how many elements of our lives we are still in control of, even when things around us seems to be inconsistent or unmanageable.
Explore what you dwell on - Challenge the negative thoughts. “What am I afraid of if things don’t work out as expected?” “How might I survive this difficult time?” “What is another way of looking at the situation?” “What advice would I give someone else?” “Do I want to keep repeating these same thoughts?” “What is the bigger picture?” “Am I the only one affected?” “What would happen if I stopped focusing on what I don’t have and looked at what I do have?”
Establish steps for self-care – take care of your body, make time to unwind, connect with others (even if it’s online or by phone), take breaks from the news & social media.
Develop healthy affirmations - Your brain may be in the habit of focusing only on the negative. Learn to boost yourself: “I’m going to be okay” “I am strong & resilient” “I can handle this".
Begin a daily practice of gratitude – we all have some things to be thankful for.
Expand your support circle – don’t limit it to 1-2 people. Reach out to friends, family, coworkers, peers. Chances are they would like to connect as well.
Create opportunities for enjoyment in your life. If you cannot do some things that typically bring you happiness, try something new! It’s important to not box yourself in.
Seek professional help when needed – don’t hesitate to contact a doctor, therapist, teacher, supervisor or other qualified person to ask questions or get extra support if things feel overwhelming.