Strategies to Cope with Unexpected Occurrences

According to Heraclitus, “The only constant in life is change,” and nothing has exemplified this statement more than the events that we have recently experienced. We as students, faculty, and families are dispersed throughout the world; our routines have been disrupted, we are unable to spend time with friends as we once had, we are less able to make definitive plans about our future, and yet, in the midst of the uncertainty and fear, we are still able to muster support for one another, show up for others around the world, and fulfill our responsibilities during this challenging time.

As a mental health professional, I can only imagine the levels of distress and uncertainty that some may feel, and I want to encourage you to pay special attention to your mental health during this time. It is easy to slip into negative thinking, feelings of boredom and hopelessness, and maladaptive behaviors when you’re cooped inside, lack connection with nature, and are dealing with fear of the unknown.

I endeavor to offer you a few tips and strategies to practice self-care, tend to your relationships, and mind your mental health during this time:

1.     Try and establish a schedule. As best you can, create set times for family time, scholastic responsibilities, physical exercise, and some social contact. Recent events have disrupted everyone’s routine and sense of normalcy; therefore, in an effort to regain some control over your day, try and establish a daily schedule. Doing so could provide a great opportunity for families to engage positively with one another and problem solve together.

2.     Limit your exposure to negative news about the event. I understand that news of the Coronavirus can be found in most places; however, you have control over how much you choose to access. Try to set a time during the day that you will limit your exposure to news that may depress your mood, make you feel anxious, or frustrate you further. Stay focused on those things that are within your immediate control. Stay as optimistic as possible and remind yourself that even though what you are enduring is not desirable, it is temporary!

3.     Focus on self-care. During this time, it is important to focus on your self-care. “Caring for your mind, body, and spirit can increase your ability to cope…” Eat well (as best as possible), get enough sleep (at least 8 hours), and exercise. If you are unable to get to a gym, there are online outlets that have exercise channels for you to watch and engage with.

4.     Practice healthy coping strategies. During this time of uncertainty and sometimes following unexpected natural events, you may experience intense emotions. It’s important to identify healthy ways of coping. As parents, open the lines of communication with your children about how they feel without reacting negatively, and for children, open up to your parents about the emotions that you may experience; don’t hold how you feel inside. Practice mindfulness strategies. They help you to deal with distressing emotions, remain present-focused, and cope more effectively. It could be mindful breathing and/or meditation. Click this link for a comprehensive list of healthy coping strategies. https://www.verywellmind.com/forty-healthy-coping-skills-4586742. Click this link to learn more about how to practice mindfulness, https://www.mindful.org/how-to-practice-mindfulness/.

Take it one day at a time and know that some days will be better than others. Remember, that this too shall pass, and you are not alone. If you are in greater need of assistance, reach out to a mental health professional; it is not a sign of weakness to seek support. I wish everyone well during this time.

Kindall Tyson, M.Ed., LPC, NCC

Therapist | Professional School Counselor | Educator Wellness Coach