Pandemics, Politics, and the Press: How to Cope in a World Filled with Worries

Extraordinary times present extraordinary challenges. Do you feel ill-equipped to cope with the worries of a worldwide virus? Are political opinions pitting your neighbors against each other, making it harder to connect when you need to most? Is the persistently negative news cycle intruding on your peace of mind as you shelter at home?

Anxiety is abundant right now. Please believe you aren’t alone if you feel yourself succumbing from time to time.

Try to hold on to the thought that this is simply life right now. This tumultuous season will pass. As quickly as the world changed, it will change again. The idea is to find ways to cope helpfully and productively in the meantime.

How? What does it take to remain resilient and positive?

There are some key strategies you can count on for support. With time and effort, the emotional and mental stress driving your anxieties can be faced, managed, and reframed for your benefit.

The following strategies can help keep the problems of the world from pilfering any more of your peace of mind.

Key Ways to Cope in a Worrisome World

Consider a Media Diet 

You should be aware, informed, and socially responsible. You should also be discriminating. Every headline and opinion does not deserve your attention. Social media and various partisan media sources can be super-spreaders of negativity, insecurity, and paranoia if you aren’t careful to regulate it.

Consider getting your updates once a day from a reputable website or objective news source. Then, limit your consumption and fill up on positive interactions and thoughtful discussions with people you know instead.

Stick with Reliable Structure

Routine went out the window for lots of people when COVID-19 turned our world upside down. But that doesn’t mean you need to remain in a state of mental chaos. Do your best to establish new routines that protect your health but also continue to incorporate habitual mainstays.

For example, keep Taco Tuesdays and Sunday grocery shopping (even if its an online order for delivery or curbside pickup). This can help support feelings of continuity and stability.

Commit to Self-Care Basics

Sleep and relaxation may feel out of reach right now. Worries about money might make eating nutritious food seem too costly. The transition from the attention paid to personal concerns to global and national upset may make self-care seem like a back-burner issue. Yet, self-care is the one thing within your control. Eating and sleeping well, exercise and hydration, and emotional and spiritual support can make all the difference for you and yours right now.

Do your best to give your brain and body a chance to rest and recharge. Stay as healthy as possible, physically and mentally. Consider the following to help the cause:

• Deep breathing techniques
• Walking meditation or prayer
• Yoga or Pilates
• Journaling
• Enjoy a soothing or distracting hobby

Get Out Even if You’re Staying In

If you’re not sick or in danger, try to get some sun or go out for walks. Follow health guidelines and take the extra time at home to enjoy the calming perspective nature can provide. If going outside isn’t possible, pull up a chair to a window for a change of scenery and some fresh air.

Make Humor and Compassion Priorities

Loss and uncertainty can skew your thinking and drive our politics. Right now, open minds and hearts are paramount for soothing fear and dread. Don’t hesitate to give grace and receive it. These times are hard enough without holding on so tightly to ways of thinking and reacting to each other that isolate us further. Try to breathe through perceived offenses or bad behavior. It’s okay to lighten up and intentionally give the benefit of the doubt. You have enough on your mind. As often as you can, find common ground and employ compassionate communication. Compassion and empathy have a way of building bridges and putting everyone at ease.

Practice Being Present

Research shows that mindfulness techniques help soothe the region of your brain responsible for fear and anxiety. In fact, learning to notice, observe, and allow your anxious thoughts to come and go without judgment is empowering. The stress of avoidance or rumination is traded for acceptance and the ability to remain in the moment. Which of course, is all you can control. maintaining calm and keeping your emotions in control.

Give Yourself Goals

You may find that sensible and attainable goals are a helpful distraction right now. Motivate yourself and come through this anxious season of your life with objectives you’ve been wanting to focus on for some time. Be proactive and positive as you breaking up tasks into manageable parts. Then celebrate them as you accomplish them.

Acknowledge that It is a Perfect Time to Try Therapy

If you find that these calming tools fall short, please seek out professional help. During a pandemic is a great time to explore the benefits and conveniences of online therapy. Protests and political campaign seasons are great times for anxiety treatment. When you’re ready, please contact us for a consultation.