Living in times of uncertainty and change

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

However, the problem is not just trying to carry out new habits and strategies aimed at reinforcing our well-being. It is also facing uncertainty and deciding what to do despite 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 see some psychological advice about what we can do to manage this feeling of uncertainty and insecurity, and avoid being paralyzed by it.

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The uncertainty before the times that we are living

In the current situation, the bad news related to the pandemic and the economic crisis related to it are a constant, and they constitute a factor that generates anxiety and uncertainty.

The evolution of the epidemic, the forecasts of declines in the country's economy and therefore the forecast of an increase in the Unemployment can cause our world to reel, our habits and all that we take for granted suffer a transformation. The challenge is also to face the fact that we do not know very well what to do, in what direction these changes are going to take place 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.

Of course, do not forget that each person is a world. There are individual variables that lead us to experience uncertainty differently depending on the personality of each one, as well as the circumstances that we have experienced: if there have been significant losses during confinement (family, economic, etc.), changes in work (telework, change in functions or schedules ...), unemployment situations linked to ERTES or ERES, work-life balance problems family...

1. Changes in the way we relate

Social distancing measures are likely to 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 we will not be able to hug our loved ones, if we should use masks when going out, if we can go normally to places of socialization such as bars or terraces, etc.

2. Grief processes

Grief is an emotionally painful psychological phenomenon that is associated with the feeling 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, the grieving processes are being more frequent and intense than usual, and that is why many people are currently in need of psychological support.

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3. Doubts about what to do with our professional career

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

Even those who have not suffered layoffs or have had to close they feel forced to position themselves before the economic transformation that the country is going to undergo, and this can be very distressing.

To do?

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

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

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

1. Accept the change

Letting go of the idea that life should remain as it was before the pandemic is important 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 their own. An example would be the incorporation of preventive measures in our habits. This implies, among other things, not obsessing over comparing the present with the reality prior to the expansion of the coronavirus.

2. Understand that grief 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 many times without a wake or a farewell ceremony; these factors can influence the development of a pathological grief.

A person who has gone through this and feels that they are not moving forward when adapting to the new reality in which that person is no longer, or feels that You do not control your emotions (anger, sadness, anguish, despair), you may be at the right time to consider going to a specialized psychologist.

Faced with significant losses, we must understand that grief is the process of repairing the emotional damage caused by the loss and therefore is essential. This takes time, care, and rest.

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

During these months, the economic plane is a great source of uncertainty, and it can remain so for much longer. To know how to manage this, we must 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 stay informed so you can stay ahead of events, 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.

By setting a maximum time, we will avoid that we end up using the need to inform ourselves as an alibi for not making decisions.

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

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

Even though we are going through a period of crisis, do 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 no reason to be on the defensive 24 hours a day because of how bad it may come. This will make us really adjust to the new normal.

5. If necessary, seek professional help

Psychology professionals are trained to give support to people who are going through a bad time due to the COVID-19 crisis, and we serve so much in person (as long as it is not incompatible with the confinement regulations), such as through the online format (for video call). If you need psychotherapeutic help, get in touch with our team of See Awakenings.