Part of my job as a mental health practitioner is to help my clients tolerate and even embrace uncertainty. This is the idea of negative capability, a concept originated by the 19th century English poet John Keats. We must train ourselves to be okay in times of volatility, uncertainty, complexity, and ambiguity like we are living in now with COVID-19.
Focus on what you can control right now
Mindfulness is the process of bringing our attention to experiences in the present without judgment, reactivity, or a rush to fix things or run away. It creates a state of clarity, awareness, calm, and receptiveness. One way to practice mindfulness is to meditate, but that is not the only way. You need to learn to focus your awareness away from the stress you are feeling.
Dan Siegel, clinical professor of psychiatry at UCLA School of Medicine, has developed an innovative way of conceptualizing and practicing mindfulness called “The Wheel of Awareness.” It is a chart made up of eight senses, laid out like a bicycle wheel. Along the rim of the wheel are all the different senses you can choose to focus on—touch, taste, smell, sight, hearing, interior of the body, mental activities, and interconnectedness. Interior of the body might mean focusing on your breath, the blood flowing through you, the weight of your bones, or gut sensations you may be feeling. Mental activities include memories, emotions, feelings, thoughts, images, or upcoming plans. Interconnectedness is the ability to connect and bring compassion to yourself, other people, and nature.
Interconnectedness is a key component of our response to COVID-19, whether we realize it or not. For the past few months, we have been looking beyond ourselves. By sheltering in place, we are protecting our neighbors. We are also protecting other species and the environment. And while much of life will resume as normal when this pandemic is over, we do not have to live in the exact same way we did before.
Instead of spending time thinking about the things you cannot wait to return to, try reflecting on the things you do not want to reintroduce into your life. What have you always wanted to change? What can you do to be healthier and less hurried? Perhaps being forced to live with ambiguity and vulnerability will help us all calm down. Maybe now is the perfect time to push the reset button.
Adopt one small change each day
In order to cope with change, you must be able to change the way you cope. This idea of “response flexibility,” a term coined by Siegel, allows us to pause between taking in an outside stimulus and responding to it. While the COVID-19 crisis is especially triggering to people with addiction histories, it is also difficult for those of us who feel off-balance when control is stripped away. Mindfully focus on what you can control—your daily schedule, who you speak to, food, exercise, sleep. Start by adopting one small change each day. This will cultivate a more relaxed state of mind, which will not only help you to cope in the present, but to be resilient when the pandemic ends.
Here are some changes to consider.
Stop judging your feelings. Allow yourself to feel scared and worry about the future. Name those feelings. Doing this helps you release worry and achieve mental calmness, especially during difficult situations.
Practice gratitude. For the last few years, gratitude has been a trending topic, and with good reason. It helps us see a world greater than ourselves. Start and end your day by taking inventory of what you have and being grateful for it.
Help others. Helping other people lights up parts of the brain that make you feel pleasure and connection, thereby lowering stress.
Maintain a schedule. The brain thrives on predictability. It can be difficult to follow a routine right now, especially if you are unemployed or have kids at home, but I challenge you to try. The benefits to your physical and mental health are undeniable.
Adopt healthy habits for eating, sleeping, and exercising. It is hard to adopt new and healthy ways of eating, sleeping, and exercising (but especially eating because it requires prep time). Take this opportunity to practice mindful eating. The change can be as small as choosing to eat away from your computer. Meanwhile, exercise increases your heart rate which pumps oxygen to the brain, reducing stress and depression.
Mindfulness apps
Headspace. Guided exercises and videos train your mind and body for a healthier, happier life
Calm. Short, guided meditations cover the basics of mindfulness, along with a library of soothing nature sounds and scenes. Good for beginners
Aura. Helps control stress and thoughts through mediation, stories, life coaching, and more. Compatible with Apple Watch
Stop, Breathe & Think. Customization tools deliver meditations based on current emotions and feelings
Insight Timer. Offers meditations and allows users to share and discuss mindfulness practices with like-minded people around the world
Buddhify. Meditation and mindfulness strategies for people with busy lifestyles
Guided meditation and mindfulness created as a response to COVID-19
Wisdom 2.0. Jon Kabat-Zinn, creator of mindfulness-based stress reduction (MBSR), offers a free daily meditation, talk, and Q&A session.
Garrison Institute, whose mission is to create a movement for a healthier, safer, and compassionate world, is offering free meditations and webinars focused on managing stress over COVID-19.
Suzanne Gavin is a Licensed Clinical Social Worker and Parent Coordinator http://suzannegavin.com/