The year 2020 has shed light to so many issues, good and bad. If you’re anything like me, this year has been filled will feelings of fear, anxiety, unrest, and most of all uncertainty. Between a global pandemic turning our world upside down in only a few months, social unrest due to the blatant injustices of Black, indigenous, and people of color, and the large divide amongst Americans as the election becomes closer and closer, we’re left to navigate the uncertainties that our nation, communities, and families face today and for our future.
It almost feels inevitable that we have experienced and will continue to experience stress this year. We’ve been living in fear of getting sick or having a loved one get sick. Some of us have lost our jobs, homes, savings accounts, and worst of all losing a loved one to COVID19. BIPOC communities face a continued fear of merely existing, as police brutality and systemic oppression literally kill them through violence or through the disproportionate disparities in health care, which are known factors contributing to the higher morbidity and mortality among people of color, as compared to white Americans. Most of us fear what the next president elect will mean for our basic human rights, the rights of our families, and our future children and generation to come. This is an extraordinarily amount of stress to contend with while still having to move along each day to be able to survive and provide for ourselves and our families.
Exorbitant amounts of chronic stress are known to have serious implications on the mind and body. Some of these effects include irritability, anxiety, depression, headaches, insomnia, high blood pressure, gastrointestinal issues, lowered immune system functioning, and other physical issues. Chronic stress is also known to lead to an increase in the likelihood of the development of a mental illness, problems concentrating and decision making, memory and poor judgment.
These uncertain times are bound to leave us feeling anxious and stressed. If you recall earlier in the blog, I stated that 2020 has brought bad and good, and you’re probably wondering…where is the good? Well believe it or not, good can and will come from this! Let’s first talk acknowledge that the anxious/fearful mind overestimates the risk, threat or danger and underestimates the ability to use coping resources. I can’t confidently say that the current state of our world is without real threat or dangers (because it is with real threat and dangers), but I can provide coping resources to help you navigate this time of uncertainty.
1. Act on what you can control.
a. Most of our life is and feels uncertain and uncontrollable, however re-focusing your efforts on things within your control will help you problem-solve. Sometimes, the only thing we can control is our attitude and response to uncontrollable situations, and even that is worth looking into if you find yourself struggling to find things you can control.
2. Openly feel, acknowledge, and experience your emotions
3. Challenge your automatic thought processes that tell you life needs to be certain in order for it to be manageable.
4. Identify the specific situations of uncertainty that give you the most distress, and practice acceptance.
5. Practice Mindfulness
6. Managing Stress/Anxiety
a. There are many practical tips I can give to manage everyday stressors and anxiety that pile on in addition to the uncertainties of this year. For starters, movement is a huge tool in alleviating anxiety, do any sort of movement, running, dancing, yoga. Expelling that energy will relieve you of anxiety and release feel good endorphins. Give yourself time to relax. Take time for YOU. Try and get a regular sleep schedule with quality sleep, and lastly, try and up your nutrition game. All of these baseline changes will dramatically improve your ability to tackle the stress and anxieties of today.
The last “good” that I can say that has come out of this year, is the extent that therapy has become accessible to all. As a therapist, this warms my heart. I’ve never seen so many people open to the therapeutic process, willing to work on themselves to become better humans. You don’t have to go through this alone! Many of us find comfort sitting with uncertainty in a safe environment with someone we trust. You can remain in the comfort of your own home and talk through some of the emotions and experiences you are going through.
Here at New Day Vitality we care about your health and well-being. We’re currently offering online therapy through a HIPAA compliant video sources throughout the state of New York for stay at home services.
You don’t have to sit with uncertainty alone. Take-action on what you can control out of this situation. And what you can control, is learning how to respond to uncertainty with confidence that you will survive this and surpass this! Please reach out to us if you are finding that this time of uncertainty is difficult for you. We would love to support you on your journey through uncertainty and into resilience!
We are your anxiety experts of Westchester NY. Servicing the surround areas, Larchmont, Mamaroneck, New Rochelle, Scarsdale, Eastchester, Rye Brook, Rye, etc. and all of New York State for over ten years.