It has certainly been an intense news cycle for 2020, and we are barely three months in. There has been a lot to unpack globally and culturally with everything from natural disasters to high profile deaths, political tensions to and more. It can be difficult to manage all of this stress. I think as I work through my own emotions, it became important to share some stress management advice. It is something we all are going to need at this time, I think is a great time to work on putting those emotions into perspective.
HelpGuide provided some general stress management advice that I think makes sense to build on in these specific situations. They have what they refer to as the Four A’s of stress management: Avoid, Alter, Adapt & Accept. Looking at this advice, I believe it’s a great time to build on these suggestions.
Avoid/Limit Exposure to Triggers
At this point, it’s hard to avoid the topic of the virus. It’s impacting everything from social interactions to travel and since I’m temporarily living abroad, this news has been an extra concern. It’s all over my timeline, it’s being discussed by friends and family. I get emails and direct messages on what feels like on the hour. While it is important to stay up to date, over exposure can be harmful for many reasons.
To avoid spreading misinformation at this point, it’s important to filter your news sources. Quality over quantity. Try not to get caught up in the drama, and instead focus on the informative news outlets. Emails from work and schools determining operation protocols take precedence over forwarded twitter posts about which celebrity might have it. Let your friends know when you’re ready to move the conversation to something else. Be firm about your capacity to take in bad news.
Also, know your capacity for tasks. If the situation is overwhelming, reduce any unnecessary workload and focus on what you can handle.
Alter Your Perception
“If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. -HelpGuide”
I love this advice because, often we forget that we have the power to say no. We have the power to communicate our needs. It may not be enough in every scenario, but all good progress starts with stating what it is you want and expect. For me, this includes telling people what my boundaries are, changing the subject or redirecting the conversation in a more productive or less triggering way.
Adapt to the Situation
“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou”
Sometimes, situations need to be put into a different perspective in order to become less overwhelming. This is often the most challenging part, at least for me. I think where I’ve struggled with this advice, is because on the surface, it always seemed so dismissive.
“Oh sure, I guess I just won’t be sad!” I think sarcastically.
I realize now that a change in perspective doesn’t mean ignoring your emotions. You can still work through the sadness, the stress, the frustration. But you don’t have to dwell in it. It’s a process, not a destination. Feel it, then let it go. An attitude change will look different depending on the situation, but counselling has been a great help for me with this. Sometimes this means that you need to start with a change of environment. It may mean starting with communicating your concerns and establishing boundaries. It may mean needing a break before taking on this challenge, or it may mean a good cry, followed by a funny episode of my favourite sitcom.
Most often it involves this next step:
Accept What’s Not Within Your Control
““Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” -Reinhold Niebuhr ”
There are always going to be forces outside of our control. It’s important to acknowledge what is within your control and separate them from those outside forces. Your personal task list should be made up of things within your control. Everything else is up to everything else. Know your role and work within your capacity. Whatever devastating news exists in the world, I can’t control it. But if it becomes overwhelming to hear about, I have control over what news outlets I choose to consume. I can take a break if I need to.
With all this in mind, take care, stay safe, stay educated.