It’s normal to feel anxious during times of transition, change or uncertainty. When life feels unpredictable it’s crucial to focus on our mental health, connections with family and friends and self-care. Here are some tools you can use to help manage stress and anxiety.
Addressing our basic needs can help ease anxiety and stress, especially if we haven’t checked in with ourselves in a while. Use the HALT method to identify and address your needs in the moment.
Identify areas you can control
As circumstances change, you may begin to feel a loss of control over different areas in your life. However, it’s important to identify things that you can maintain control over in order to have a greater sense of structure and predictability. For instance, online classes can sometimes give you greater control over your schedule. Create a routine and schedule that works best for you right now and adjust as needed to feel more in charge of your day.
Identifying small areas you can control can also be helpful. For instance, you have power over how many times you wash your hands throughout the day and for how long (hint: 20 seconds) or how often you check in with your friends and family. Being intentional and identifying areas of your life that you still have control over can help balance feelings of uncertainty or unpredictability.
Situations can change rapidly, and you may feel a need to stay connected to news, updates and other messaging more than normal. However, it’s important to set boundaries to support and protect your mental health. One way to set boundaries is to reduce the number of times you check your phone or email for updates.
For instance, if you feel bombarded by headlines and top stories, it may be helpful to turn off notifications for news updates. Instead, schedule 30 minutes during the day to review the news. Set a timer to keep yourself accountable. Once the timer goes off, go back to other activities that you need to accomplish or things you enjoy like reading a book, drinking a cup of coffee or video chatting with friends.
This technique can also help if you feel overwhelmed by school or work notifications and updates. Block out specific times in your daily schedule for classes, assignments and projects.
Stay connected with your social network
Social isolation can negatively impact your mental health. While social distancing is critical, it’s also important to stay connected with the people you care about. Here are a few ways you can stay connected online:
If you or someone you know is feeling overwhelmed, you can reach out to Counseling and Psychiatric Services (CAPS) for support. Undergrad and graduate students can access walk-in appointments online by calling 303-492-2277.