As the pandemic has raged on, various communities have experienced struggles in our country and others, political tension has risen, and other nations have experienced hardships, the uncertainty and unpredictability of things can lead to feeling many symptoms of anxiety.

While many have established strategies to cope with some of the above factors, like wearing masks, the emotional toll these events have taken on us is large. The way we handle the difficult emotions that have developed as a result of this time period is important, as they can continue to negatively impact ourselves and others. 

So what do you do to cope with difficult emotions? To develop a sense of calm and ground yourself in the present, though the future may feel uncertain? Here are a few ways:

1. Speak To Your Emotions: State the emotion you are feeling and validate it. Normalize the emotions you feel given the circumstances. Holding in or ignoring your emotions leads to anger and tension (not exactly helpful in reducing stress).

2. Create routines: Schedule times you will do certain activities throughout the week. Set a list of goals or intentions each day. Schedule certain activities you know you’d like to accomplish. In doing so we create a sense of safety and containment amidst other uncertainties. 

3. Get Outside!: Pieters and colleagues (2018) found that getting outside in nature reduced feelings of isolation, increased feelings of calm, and improved overall mood. 

4. Hop of Social Media: Often the news and constant stream of opinions online build anxiety and worry, with new information being spread. Take some time off from media usage to keep yourself grounded in the moment.

5. Take Deep Breaths: This is always a great way to remain in the present and oxygen helps to reduce the stress hormone, cortisol, that many of us experience when faced with difficult emotions and situations. Set some time to practice breathing each day, even if just a few breaths in through your nose and out your mouth. When you feel a difficult emotion, use deep breathing to ground yourself.

6. Try an Act of Kindness: Studies show that engaging in altruism reduces stress and increases feelings of happiness (Post, 2005). How can you help someone out today? Grabbing a door? Carrying someone’s groceries to their car? 

7. Create a Serene Space: Feng Shui it up with lighting and furniture that reduces stress. Maybe this means a day dedicated to cleaning your space?

8. Share: Whether a friend, family member, or therapist, you might ask if they’re open to you sharing your feelings with them. Sometimes externalizing how we feel, and even getting some feedback and support can reduce the worry we feel. 

9. Try a Distraction: Find something you enjoy doing and focus on that like drawing, watching a favorite television show, or reading a good book. 

10. Identify Cognitive Distortions: We can’t predict the future. When you notice thoughts wandering to worry thoughts about the future and imagining negative scenarios, bring yourself back to the present. Identifying the distortion of catastrophizing or another distortion, and focus on something you are doing in the present moment to attend to.  

Given the current times, it is natural to experience worry and stress. However, monitoring those emotions, seeking support as needed, and using coping skills to help regulate is important to your emotional wellbeing.

If you’d like additional support in managing stress and anxiety at present or learning some additional strategies to increase a sense of calm, click here.