Taking Back Control in This Pandemic

At this point, many people expected that the pandemic would be over. It has been about five months since the US started its response to COVID-19, and most anticipated a return to normal several months ago. The continuing spread of the virus and its effects on society are naturally causing anxiety and, understandably, a feeling of loss of control. As the pandemic continues, it is crucial to continue taking care of your mental health and physical health. Figuring out how you can regain a sense of control in your life is important to keeping calm through this storm.

  1. Understand that there are things that are genuinely outside of your control right now. Many people overwhelm themselves by looking for ways to alter parts of their situation that are unalterable, and it just furthers the feeling of helplessness. Make a list of the things in your life that are in your control: meal plans, your home organization, your hobbies, etc. Focus on what you are able to change.

  2. A structured routine is imperative. Establish a consistent sleeping schedule. Set aside times for work, and times for a break. Make a list of ways you can relax and take care of yourself, and set aside a time just for that. Sticking to a routine has been shown to increase feelings of control.

  3. Stay informed. Keep yourself up to date on COVID-19 through reputable sources such as the CDC; however, make sure to limit the information you get from media. Taking in too much news can be stressful, so it is important not to go down any news rabbit holes. 

  4. Turn your attention to your body. Focus on the ways your body feels, and how you can control that. Meditation and exercise are two great ways to center yourself and feel in control of your own mind and body. They are also shown to boost your mood, as well as your immune system.

  5. Have an action plan. Understand what you need to do when you have a bad day, so that you won’t spiral. In addition, establish a plan for what you can do if you or a loved one gets sick. This can include locating your nearest testing center, or working out how to isolate if you are sick. Being prepared helps to feel in control. 

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