Maintaining Emotional Wellbeing When Life Feels Uncertain
Life doesn’t always turn out like we envisioned. What starts as a regular year can soon turn into something very different. When we are faced with uncertainty, it is natural to feel a level of fear and anxiety. Coupled with that, frequent changes and new demands can easily lead to feeling overwhelmed. What we deemed as “normal” may no longer feel relevant, and we can find ourselves in uncharted territory, with a lot of change and adjustment.
Tips to help with maintaining emotional wellbeing during uncertain times
- Stay socially connected. This is most fundamental! Even when life gets busy, or circumstances keep us from seeing friends and family in person, that doesn’t mean we need to disconnect from our supports. Stay connected to family and friends through regular telephone conversations, text messaging, social media or video chat. My personal preference is video chat, as you can see the person and it helps to form that personal connection. There are lots of group video chat platforms and apps that are free to download, e.g. Zoom, FaceTime, WhatsApp. Why not schedule in a coffee catchup with mates online or play online games together? It can be great fun!
- Establish a daily routine. Routines are beneficial as they provide structure, aid us to be more productive and efficient, encourage good habits and reduce stress. Although your regular routine may not be applicable when things change, establishing a new routine or maintaining a form of your usual routine is still important. Allowing yourself to fall out of routine can lead to increased distress and feelings of disempowerment. Sticking to a routine such as a regular bedtime and awakening time, scheduling in time for work and study as well as planning enjoyable activities to look forward to each day, regular exercise, and opportunities to relax, can help to increase your sense of control.
- Exercise. Exercise is a natural way to reduce stress and is great for physical and emotional wellbeing! Try and get outdoors for a walk, jog, run or bike ride. Ask other members in your household to join you or take the kids for a bike ride or scooter ride. If you have some exercise equipment at home, try to schedule in time each day for a workout. There are lots of apps available, online resources, and YouTube exercise clips you can access.
- Relaxation. Set aside time each day to engage in a relaxing activity like a nice bath, reading or a jigsaw. You may wish to try mindfulness meditation (the Smiling Mind app is free and has lots of guided meditations to choose from), some gentle stretching, or calm breathing. For more ideas on various relaxation strategies, see my post on incorporating relaxation into everyday life.
- Focus on what is within your control. Let’s face it, there is so much that is outside of our control at times. No, we cannot control world events, the decisions governments make, the economy, the employment rate — the list goes on. I can’t stress how vital it is to focus on what is within your control, what you can do and the choices you can make. Concentrate on how you can look after yourself and others in your household, who you can connect with and offer support to (this could include family, friends or the community), and things you can do right now, in the moment, that help to enhance your life or that of others.
- Make it fun. When you find yourself spending more time at home than you’d like, take the opportunity to make that time fun. Some ideas include:
- Setting up a tent in the backyard and making a bonfire — you can even roast some marshmallows!
- Scavenger hunt
- Games night (board games, cards, video games and so on)
- Indoor picnic
- Movie marathon
- Art and craft activities
- Manage your exposure to news and media coverage. There is heaps of information out there and news coverage on every channel. Every time you turn on the TV, radio station, or scroll through social media, you’re likely to come across distressing news, and this can be overwhelming. Stick to reputable sources which can provide you with accurate information, and give yourself breaks from the news.
I hope these tips are helpful in guiding you through challenging times. Stay safe and healthy. I know it doesn’t always seem like it, but as the Buddhist proverb says, “this too shall pass”.
If you would like some support, our team of psychologists are here to help. Your Mind Matters Psychology Services offers counselling support through telehealth as well as in person. Call us on (03) 9802 4654, book an appointment online, or read more about telehealth appointments at Your Mind Matters.
Our Blog Author
This post was written by Maria Kampantais, Senior Clinical Psychologist at Your Mind Matters. Maria has a particular interest in working with clients experiencing anxiety disorders and past trauma. Meet our team.