Living in times of uncertainty and change

During the times of the coronavirus crisis, knowing how to adapt is fundamental. How to do it?

The changes generated by the coronavirus crisis are many and affect us in different aspects of our lives. Moreover, many of these changes will last for a long time, which is why it is important to adapt to them in the best possible way and to develop psychological resources to manage them.

However, the problem is not only to strive to implement new habits and strategies aimed at strengthening our well-being. It is also about facing uncertainty and deciding what to do in spite of it, assuming that we do not have the answers to all the questions about what will happen in the coming months.

In this article we will look at some psychological advice on what we can do to to manage this feeling of uncertainty and insecurity, and to avoid that this paralyzes us..

The uncertainty before the times that we are living

In the current situation, the bad news linked to the pandemic and to the economic crisis linked to this one are a constant, and these constitute a factor of generator of anxiety and uncertainty.

The evolution of the epidemic, the forecasts of a fall in the country's economy and therefore the forecast increase in unemployment may cause our world to shake, our habits and everything we take for granted to undergo a transformation. The challenge is also to face the fact that we don't really know what to do, in which direction the changes will take place.The challenge is also to deal with the fact that we don't quite know what to do, in which direction these changes are going to come and how they are going to affect us.

How can uncertainty affect us?

Here we will see what are the different ways in which the context of changes and doubts about what will happen influences us psychologically..

However, we must not forget that each person is different. There are individual variables that lead us to experience uncertainty differently depending on the personality of each person, as well as the circumstances we have lived through: if there have been significant losses during confinement (family, economic, etc.), changes at work (teleworking, change in functions or schedules...), unemployment situations linked to ERTES or ERES, problems of family reconciliation...

1. Changes in the way we relate to each other

It is likely that social distancing measures will appear and disappear by region, depending on whether the spread of the virus is controlled or not. This means not being sure if in a week's time we will not be able to hug our loved onesWe will not be able to know if we will have to wear masks when we go out in the street, if we will be able to go normally to places of socialization such as bars or terraces, etc.

2. Mourning processes

Grief is an emotionally painful psychological phenomenon associated with the sensation of loss. It arises after events such as the death of a loved one, the loss of a lifestyle with which we were familiar, changes in our body or in our health that we interpret as something very bad, etc.

During this coronavirus crisis mourning processes are becoming more frequent and intense than usual.This is why many people are currently in need of psychological support.

3. Doubts about what to do with our professional trajectory

It should not be forgotten that COVID-19 has had a strong impact on the economy, and this leaves many people facing the question of what to do with their career paths.

Even those who have not suffered layoffs or have had to close down feel forced to position themselves for the economic transformation the country is about to undergo, and this can be very distressing.This can be very distressing.

What to do?

Apathy, sadness, hopelessness or nervousness and irritability are common emotions in the current situation, due in part to the feeling of uncertainty.

However, we do not have to limit ourselves to living with the current situation, we do not have to limit ourselves to experiencing them as if they were something that we cannot manage to a greater or lesser extent.. Depending on our adaptation to this "new normality" we will be able to better control our mood and emotional state.

To adapt to the new normality, we can rely on these key ideas of psychological adaptation.

1. Accepting change

It is important to let go of the idea that life should remain as it was before the pandemic, because it can lead to frustration. It is much more adaptive to accept that change is something that can potentially be positive (for oneself and/or the community) and make it one's own. (for oneself and/or the collective) and make it one's own. An example would be the incorporation of preventive measures in our habits. This implies, among other things, not becoming obsessed with comparing the present with the reality prior to the spread of the coronavirus.

2. Understanding that mourning is a process that must be respected.

In these times of COVID-19, many people have lost a family member in a dramatic way, as their loved ones have died alone and often without a wake or a farewell ceremony; these factors can have an impact on the development of pathological grief..

A person who has gone through this and feels that he/she is not making progress in adapting to the new reality in which that person is no longer there, or feels that he/she does not control his/her emotions (anger, sadness, anguish, despair), may be at the right time to consider going to a specialized psychologist.

In the face of major losses, we must understand that mourning is the process of repairing the emotional damage caused by the loss and is therefore fundamental. This requires time, care and rest.

3. Financially, distinguish between what can be controlled and what cannot be controlled.

During these months, the economic level is a great source of uncertainty, and can remain so for a long time. To know how to manage this, it is necessary to establish a distinction between what depends on us and what does not depend on us.

In what one cannot control, such as macroeconomic dynamics, it is advisable to stay informed in order to anticipate developments. to stay informed in order to be able to anticipate events, but without becoming obsessed.but without becoming obsessed. A good idea is to control the time we spend exposed to news of this type, trying to emphasize the quality of the information over the quantity.

Setting a maximum time limit will prevent us from using the need for information as an alibi for not making decisions.

On the other hand, In the face of what one can more or less control, one must try to maintain discipline in planning and executing when planning and executing strategies or new projects: keeping a very clear schedule in our professional activities (especially if we telework), detecting situations that make us waste time or not face problems to tackle, etc. A well-managed crisis can become an opportunity to make decisions that under other circumstances we would not have dared to take.

4. Do not neglect the importance of stimuli and pleasant moments.

Even if we are going through a period of crisis, we must not forget that we are still capable of being happy.. Therefore, we must allow ourselves to have positive emotions and enhance them once they have arisen.

Uncertainty is not a reason to be on the defensive 24 hours a day because of the bad things that may come our way. This will make us really adapt to the new normal.

5. If necessary, seek professional help.

We psychology professionals are trained to provide support. to people who are going through a bad time due to the COVID-19 crisis, and we attend both in person (as long as it is not incompatible with the confinement regulations), and through the online format (by video call). If you need psychotherapeutic help, please contact our team at Despertares Consultation.