Coping With Covid-19 Uncertainty

Dealing with fear and anxiety

Many of us are experiencing fear and anxiety around how we will finish our semester, our summer or future job prospects, our finances, and of course the health of those around us.  Here are some techniques that might help.

Name it to tame it. Research has shown that the simple act of labeling an emotion can decrease its intensity in the emotional centers of your brain. Naming these emotions (fear, uncertainty, anxiety) can help separate the passing experience of emotions from the self, so you don’t have to identify with those temporary states of being.

When you do encounter a negative emotion, notice it. Most people do not like being uncomfortable. However, negative emotional experiences show you important information about yourself. There are few things that connect you deeper to yourself than emotions such as fear, anger, and grief, if only you can stop in them and listen.

Face your mortality. If there is one thing that COVID-19 has taught humanity, it is that we are vulnerable to things outside of us. Right now, we might be feeling a sense of uneasiness and fear for ourselves and our loved ones. 

This is awakening us to what it means to be alive. We are always facing death; some of us sooner than others, but the destination is the same for all. And that makes it important for us to consider how we want to live, what we want to do to contribute in the time we have. It may be the time for those of us with a spiritual or religious tradition to lean into those teachings.

Dealing with isolation/making connections

As university students, our daily lives are normally full of other people—our classmates, our roommates, our team or band or club connections, our friends. So staying at home and socially distancing can be particularly difficult. We sympathize!

Try reframing social distancing. “Social distancing” is a term applied by public health officials to describe group behaviors that can slow the spread of a virus. However, the term is not entirely accurate and may be creating a negative impact! The term “social distancing” implies that you won’t get your social needs met or that you are cut from your community, which can activate the amygdala, or fear center, in your brain. Try relabeling this behavior as spatial distancing, which is a better way to understand it. 

People are being called to stay at least six feet away from other people to reduce the likelihood of transmission. Thankfully, we live in a time when we can still be social even when we are miles (or even continents) apart! The world is incredibly connected now, and simply calling a friend is an act of social closeness. Speak with intention about the situation and encourage those around you to do the same.

Explore isolation and options. You’re afraid of sitting in your house all day? Of being still with yourself? Take a pause. A reality check may be in order here. Consider how difficult it is to go to school or work everyday. Or to form healthy relationships. Or to put food on the table and care for loved ones. Sitting in your own silence may be hard simply because you’ve never done it. Can you be curious about this experience rather than just resisting it? Can you find new ways to be and new things to do? What will you choose to take from this experience?

Creating healthy habits in a new world

As we adjust to new ways of learning, working, and living, we may find that many of our former behaviors no longer serve us. Change begets change; this is a great opportunity to introduce healthier habits into your days.

1. Be mindful of the news you consume. It’s important to get the information that you need from trusted sources, but do it with intention. Once you get the updates that are important to you, anything more is excess. Curate what you allow into your life. Now is the chance to set limits for the sake of your mental health.
2. Realize the power of habits. Your life right now is mostly the sum of your habits. Take this time to create daily habits that increase your wellbeing. Consider a gratitude journal, a meditation practice, or even just turning your phone off an hour before going to bed. Start small, and know that enduring habits are the result of many small acts of willpower performed over time.
3. Try sobriety. If you’ve been noticing a growing reliance on alcohol or drugs, consider using this time as a break. Can you truly be alone in your head? Can you suffer without trying to run from it? Nationwide, liquor stores are seeing a large increase in sales. It may be tempting to reach for something to take the edge off, which is exactly why that urge is worth reconsidering. By no means do you have to go cold-turkey. Be gentle with yourself as you try to create a habit of consuming less, and celebrate your successes with an accountability partner.
   Recovery on Campus hosts virtual meetings for students in recovery from drug and alcohol use and friends who are allies. Here is a link to their Facebook page for meeting dates and times.

Seeing the bright side

In all of this, students are also taking a positive view: seeing our Minnesota community help each other and getting a new perspective.

A final word 

It’s perfectly normal to be stressed, anxious, or upset during a pandemic. You may also be curious, motivated, or excited for the changes that this will bring. Whatever mix of emotions you’re feeling, know that it’s never a bad time to ask for help.

If you are experiencing a mental health crisis, call the UMN Crisis Line at 612-301-4673. You can also text “UMN” to 61222, available 24 hours.

Learn more about Student Wellbeing. Student Wellbeing provides resources specific to college students and their wellbeing, especially around issues like stress, mental health, addiction, financial obstacles, and other barriers that prevent them from thriving at university and in life.