In America, and globally, levels of stress, worry and anger have been on an upward trend for several years. As if that’s not enough of a concern, we now have the outbreak of Coronavirus arriving in the midst of these already-high levels of stress and anxiety. Given the situation, it would not be alarmist to ask yourself if you have the mental and emotional resources to cope with yet another stressor.
We can’t isolate Coronavirus from the other stressors in our lives. Its impacts – especially to the economy – may intersect with, and exacerbate, other existing stressors such as worries about job security, the election, health issues, and our children’s futures. When we don’t know exactly what will happen or how bad it will be, what can we do to calm our worries?
For any kind of stressor, there are usually two main ways of handling it – either through a problem-focused approach or an emotion-focused approach. The problem-focused approach asks, “What actions can I take to either eliminate or change this stressor?” The emotion-focused approach doesn’t change the stressor, but may change how you think about it, how often you think about it or how you interact with it.
With Coronavirus, there aren’t many problem-focused steps to take. Why? Because the spread of the virus really isn’t in any individual’s ability to control. The actions we can take are simply those we’ve read about in the press for the past couple of weeks:
- Wash your hands, frequently and well. See how here.
- Don’t cough or sneeze on other people.
- Keep clear of people who seem sick.
- Don’t go to work if you are sick.
With such a limited ability to act, the only way to keep our worries under control is to look at the emotion-focused strategies we have available. These kinds of strategies help us refrain from catastrophizing, they distract us, they help us reframe our thinking about the virus. Luckily, there are a lot of these kinds of tools available:
- Tune out the noise on social media. Get your information straight from the CDC here.
- Reframe the story – instead of focusing on the numbers of cases, think about the billions of people who are well.
- Express your worries – either to friends or family; or by writing them down in a journal.
- Distract yourself – watch a movie, play a game, start a project.
- Relax with meditation, prayer, or simple breathing practices.
- Get outside in nature.
- If necessary, say “STOP” when you find yourself obsessively focusing on the negative.
The difference between the problem-focused and the emotion-focused strategies reminds me in some ways of the concept of effort vs ease in yoga. Effort (or sthira) is about steadiness and strength, while ease (sukha) is about feeling light and balanced. It’s about when to step on the gas (take action) and when to ease off the pedal (find relaxation). We need both of these for managing stress so that we can regain a steady state where we have that sense of balance.
While we may not feel completely easeful until the danger has passed, we can do a lot to calm anxiety by using the tools we have. We may not be in control of this virus, but we are most definitely in control of how we react to it. As Henry Ward Beecher wrote, “Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.”