How to Survive This Pandemic With Hope
When the news broke that we had to shelter in place due to the pandemic, it felt surreal. Most of us thought we’d be back to normal life in a matter of weeks.
But life had changed dramatically in a matter of hours. We could no longer leave our homes or socialize with family and friends. Simple tasks like going to the grocery store became stressful. The next few weeks went by slowly as we anxiously awaited for things to go back the way they were.
We had to embrace uncertainty.
Fast forward almost four months later; we are still sheltering in place but no one knows exactly what the future holds. We are living through a major pandemic - which no one (except apparently Bill Gates) saw coming.
Our focus needs to change. We can no longer wait for things to get back to normal. We need to embrace a new way of life. By making a plan, we can create some structure and a sense of purpose which can fuel hope.
Hope is vital for us to stay positive and to amplify what’s good but first we have some work to do…
Allowing the Grief to Surface
Because so much has changed there is a grieving progress that needs to happen around what we’ve lost. This requires feeling all of the emotions about what’s different; not being able to host special events, visit family and friends, or go out in public without having to worry about the virus. Even sports have disappeared which for many people (including me) is another loss.
During this time, emotions can fluctuate from sadness to anger, from anxiety to hopelessness at different times. Some of us have felt emotionally “off” without knowing why. We may feel more emotionally fatigued and need to rest frequently.
This is the process of grief and we need to name it.
Moving through the grief helps us to let go of the past and move forward. By letting the emotions surface, we start to heal. This process can’t be rushed. It takes time to grieve but the end result is hope because embracing the pain makes us whole again.
Allow the feelings and share your experience with others because most people are feeling some level of grief where they realize it or not.
Self-care Is the First Line of Defense
The first thing I did after sheltering in place was create a new routine. If you haven’t done this already, make this a priority! Knowing what to expect provides structure and can be soothing.
Even when each day feels the same (they do for me too) come up with a few comforting activities to look forward to. For me, it’s my morning coffee. Add some inspirational reading to start the day calm. Some find writing a helpful way to express feelings without having to censor them.
Second, start moving! Before the pandemic, I exercised 4-5 times a week but now I’m walking every day. This keeps me calm and gets that anxious energy out of my body.
Find something physical to do regularly - even if you watch a 15 minute stretching video, it still counts! Exercise helps to lessen anxiety and depression. Your mental health will be stronger as a result.
Support is the Key to Coping
Next, it’s time to inventory your support system. How much support do you have in your life? Do you have people that you can call at any time day or night?
If the answer is no, finding the right support should be your next priority.
Right now everyone is online so there are lots of ways to get connected. Facebook groups on specific topics are an easy place to start. Attending 12 step meetings on Zoom is another great alternative for more focused support.
Here are some additional resources for emotional support.
NAMI (National Association Mental Illness)
The Best Way to Manage Anxiety
Tapping is my BEST tool for calming down quickly. It’s an easy technique to get in touch with feelings and release them through a series of tapping motions done on the face, chest and back. Anyone can do it - even your kids (since they have anxiety too) so please share it!
Click below to watch it now.
Handle the FEAR with Right Action
It’s normal to feel afraid from all that’s been happening. We have been inundated with violent images and grim statistics for months. This kind of exposure can trigger trauma-like responses that make it harder to cope. Virtual counseling is definitely something to consider for additional support.
These feelings need to be channeled productively so we don’t get stuck in them. Take a break from the news or at least spend less time watching it. Others are staying in closer contact with family and friends to minimize isolation.
Find ways to contribute by getting involved in meaningful causes. Or, take this time to learn something new.
No matter what you choose, find something to channel your energy so you can create a more positive focus. This provides a healthy distraction so your mind can’t ruminate all day long. Having a specific focus helps us to feel more hopeful.
Facing Fear with Gratitude
During a crisis it’s understandable to feel afraid. However, thinking the worst, also known as catastrophic thinking, increases that fear. Even though what’s happening is unnerving, most of what we fear never actually happens. False Evidence Appearing Real is a great acronym for fear.
Instead, focus on the positive changes that have occurred from sheltering in place. For instance, most of us have had more time to devote to hobbies, self-care and spending time with family. We’ve enjoyed a slower pace that has helped us to stay present in the moment. The need for connection has made us grateful for the ones we love so we don’t have to go through this alone.
Final Thoughts
Creating a new life means letting ourselves grief the past while acknowledging what’s good. Strive to amplify it. Even in the worst of times, there are gifts on the other side. Where we decide to put our focus tends to grow - so choose wisely.
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