COVID-19 Uncertainty: Some strategies for managing worry

At the moment we are all being confronted by constantly shifting uncertainties associated with the worldwide health situation. It is important to acknowledge that it is very natural to have worries at the moment - what we are experiencing is unfamiliar, constantly changing, ongoing and unpredictable. These are all elements that, understandably, strongly trigger fear and worry in many people. 

Although worrying can make people feel like they are doing something useful in an uncertain situation, this is generally misleading. Most worrying is not helpful. It does not protect us, or those we care about, and it does not change the situation. Furthermore, our worries can become excessive, or feel like they are making us struggle in daily life. If this happens, it is important to try and reduce our worries and manage our anxiety levels. Here are some ideas that might be helpful in doing this:

1. Is it a ’real’ problem or a ‘what if…’ worry?

a)    Identify what you are worrying about.

b)    Decide if it is

·       a ‘real’ problem that you can do something about, or 

·       a ‘what if…’ worry (something that could potentially happen, but is not currently real and cannot be accurately predicted). These worries may be harder to identify.

c)    If it is a real problem that you can do something about, work out what you can do to improve or solve the problem, either immediately or at a specified time. In the current health situation, where isolation is increasingly common, this may involve planning to manage your mental health by setting up and maintaining routines, identifying how to reach out to help others, working out ways to stay connected with friends and family, and deciding how to get enough exercise.

d)    If it is a ‘what if…’ worry, you can 

·       notice your thoughts and respond to them (see below), then let them go and remind yourself not to engage with them every next time they come up. 

·       choose to postpone ‘what if…’ worries until later (see below).

Then change your focus to something that you can do, that is important or meaningful to you, and do it.

2. Notice your thoughts

‘What if...’ worry usually involves ‘catastrophic’ thoughts about negative outcomes of situations. When we are worried we typically overestimate:

·       The likelihood that something bad will happen (e.g. ‘I’ll be the one to get corona virus if I go out’)

·       How bad it would be if it did happen (e.g. ‘I will need to be in intensive care’)

·       How we would cope (e.g. ‘I would be too frightened to cope’; ‘I could go crazy’)

As these types of thoughts are generally overestimates, they are often not accurate or true. When you catch yourself having thoughts like these, do some reality checking, and respond to your thoughts. In doing this, remember to be kind to yourself, and be understanding about your fears. 

·       What would you say to a friend expressing the same worry thoughts? 

·       Can you find trustworthy information about the thought (e.g. the rate of people who get no/few/mild symptoms of corona virus)? 

·       What can you do to lessen the extremity of the thought (e.g. consider factors under your control, such as your ability to practice good hygiene, social distance or self-isolate; protective factors such as your ability to access healthcare, or your health and age status)? 

·       What could you do to make yourself feel better (do an activity you enjoy; do some relaxation or mindfulness)? 

Note: This approach is aimed at reducing catastrophic thinking about negative outcomes. It is still very important that we take reliably informed action to stay safe. Read advice from the Australian government or WHO about what is sensible to do, decide what you will implement (e.g. good hygiene practices and social distancing), and put other thoughts about this aside.

3. Postpone your worries

You can also choose to postpone ‘what if…’ worries until later. Although you might feel an urgency to focus on yourworries, and that they are uncontrollable, you can choose not to get caught up in them. 

In order to do this, set aside a quiet time later in each day to worry (around 15-30 minutes), and every time you catch yourself caught up in a ‘what if...’ worry, choose to let go of it until your worry time. Now redirect your attention to something else. 

This may feel odd at first, and can take some practice, but it will limit the amount of time you worry each day. You may also find that your worries are less urgent and uncontrollable than you thought, or that by the time you get to worry time, the worries no longer seem that important.

4. Accepting uncertainty

Much of our worry can be driven by a need to manage uncertainty. This is particularly so with the level of uncertainty of the current unfolding health situation. If you cannot do anything right now to change whatever is the focus of your worry, try to accept that uncertainty and unpredictability. It can be helpful to stop and focus on how the uncertainty makes you feel – then, accept that feeling. It may be uncomfortable, but it will not hurt you. Just allow that feeling to be there and notice the wish for more certainty. Now choose an action that you can do, that you feel is important to you in that moment, and do it.

5. Identify and manage worry triggers

Try to identify the things that trigger your worry, and limit these. Is it…

·       Watching the news constantly?

·       Getting alerts at unpredictable times?

·       Checking social media every few minutes?

·       Talking to someone who focuses on negative events, or catastrophises?

Try to limit the time that you are exposed to your worry triggers each day. You could limit the time you spend on social media checking news, only engage with the news at a particular time each day, or limit your contact with someone who triggers your worry. 

6. Notice and appreciate the good

With so much uncertainty it is easy to focus on what is difficult or unsettling. Make time to stop and notice things that are good, or went well, each day. Appreciate the small things (e.g. the kindness of others, a funny moment, the beauty of nature or music, peaceful or relaxing moments). You could write these down at the end of each day, or share with family members.

7. Self care

Remember to care for yourself, so as to buffer yourself against the stress and worry of what surrounds you: exercise (safely), engage in relaxation activities, spend time in nature, eat well, get plenty of sleep, connect with friends and family, watch a film, listen to music, do something creative…add your own specific ideas to this list and keep it handy. 

Do not hesitate to reach out and seek professional support if you feel like you are not coping. Speak to your GP, or a qualified psychologist. Alternatively, contact a helpline such as Lifeline, Beyond Blue, Kids Helpline (https://www.healthdirect.gov.au/mental-health-helplines). There are many caring professionals who can help.