Just give it time
OUR personal reactions and responses to the threat of the COVID-19 pandemic will not only impact on our wellbeing as individuals, but also on those around us.
How might we best respond to the challenge? Initially, it helps to allow ourselves to be vulnerable. It’s natural to have concerns and fears about how we could be affected by a pandemic. We can’t expect to feel fully in control at such times.
But we don’t need to become stuck in feelings of fear or helplessness.
Most importantly, we can appreciate that there are things we can do to at least improve the situation. We can prepare for the worst without letting our imagination run wild to worst-case scenarios that simply trigger fight or flight reactions, including literal fighting in supermarket aisles over toilet paper!
Let’s face it — we probably often imagine that things will turn out much worse than they do.
One of the most stressful things about any negative event is uncertainty. At this stage, uncertainty about the potential local impact of COVID-19 is very high.
Within a few months we will likely know much more about the extent of its impact and how we might best contain it, which in itself will have a settling impact.
When facing fears or worries, it’s always best to do some practical things, however small or symbolic, to reduce the likelihood or extent of harm. This provides helpful distraction from reactive worries, engages our brain’s frontal lobes in problem-solving activity, and reminds us that we are not completely helpless.
Practical steps we can take individually and collectively involve reducing risks of exposure, such as taking extra care with hygiene, limiting travel, working from home, avoiding large crowds and seeking updated guidance from government information.
Engaging in physical activity has particular benefits in bolstering our mood and immune system at the same time. Participating in other activities that give us a sense of achievement or pleasure allows for helpful distraction from worries while also boosting our mood. Maintaining some social contact is worthwhile, albeit observing more careful hygiene than usual. Even if in selfisolation we can stay connected with others online.
Our stress reactions will tend to be less when we spend more time focusing on what we are doing in the present moment, rather than being over focused on concerns about the future. We’d best not over-expose ourselves to news on social and other media, as extensive exposure at times of crisis can unnecessarily elevate our stress levels.
We can gain further perspective by considering how things might likely improve in 12 months or five years.
In time, effective vaccines will likely be available and the economy will improve. Even after the most severely distressing events in our communities, such as after massive bushfires, recovery may gradual, but it will come.
We might look for some silver linings during a time of crisis. Families in quarantine might find some benefit in spending more time together at home, perhaps developing new rituals such as playing board or card games.
Forced isolation would no doubt be a major disruption. But it might also provide us with the best opportunity in years to catch up with certain things we’ve not had time to do. This might include things that benefit our future — such as online education activities — or practising a musical instrument or other skill.
We might consider medium or longer term plans for our future work and leisure lives so we are more ready to capitalise when disruptions have settled.
In the meantime, keeping basic routines going — including at home — can provide some sense of stability.
As a community, challenging times provide us with an opportunity to show how we can pull together and demonstrate care for our fellows. Any acts of kindness to family members, friends and colleagues, and especially to strangers, can take on an extra positive significance during times of crisis.
Finally, as we recently showed in the widespread gratitude to the selflessness and massive contribution of firefighters, let’s similarly acknowledge the wonderful competence, generosity and self-sacrifice of our frontline health workers.
This certainly includes our GPs, nursing and emergency department staff who bear more of the brunt of a pandemic than most of us while showing care and compassion for others in ways beyond what we can probably ever fully appreciate.
Chris Mackey is the principal psychologist at Chris Mackey and Associates, Geelong.