Surviving the COVID-19 Pandemic: ACCEPT, ADAPT and FLOW
The continual impact of the pandemic in every aspect of our lives is immensely difficult for our Emotional & Mental Health because the pandemic robs our lives of a sense of safety and peace, and a sense of control and predictability. When we are faced with danger, our nervous system is on fight or flight mode. That is, our body is alert and providing inner resources and energy for us to act to prepare for the danger. Unfortunately, we cannot predict, plan, or know what to expect fully during the pandemic. Consequently, our nervous system is under immense stress as we battle with the uncertainty and the unknown. We are confronted with our mortality and existential limitations. Our nervous system can be constantly on alert and not getting a break to rest. This takes a huge toll on our emotional & mental health, especially if it is for a long time.
Managing our emotional & mental health during the COVID-19 pandemic puts us in a better position to tackle bigger problems such as financial and professional challenges, physical health issues, grief, family, or relationship issues. When we can obtain a reasonable sense of functionality and well-being during the challenging times, we also have more resources to support our loved ones and our communities. One of the keys to manage our emotional & mental health is the concepts of Accept, Adapt and Flow.
ACCEPT
Firstly, learn to accept the current reality. Without accepting the reality of the pandemic emotionally and mentally, we might be still exerting our inner resources and energy in resisting the problem. Once we accept the reality, we can shift our focus and energy into adapting to the current challenges.
Helpful reflections:
Do I wish the pandemic has never happened or would just stop now?
What is the current reality about the pandemic that I find it hard to accept?
What are some reasonable expectations I can have about the current reality even though I don’t like them?
What can I do to accept the current reality, so I can focus my energy into adapting to the changes?
What can I ask from my family/friends to help me in accepting the current reality?
What resources can I find to help support me to accept the current reality?
ADAPT
Once we accept the current reality, we can shift our focus in adapting to the challenges of the pandemic. Unquestionably, we lose a sense of predictability, a sense of control, a sense of peace and safety in the current reality of the pandemic. We also need to battle with the uncertainty and unknown of not knowing when the pandemic will be over. However, we do have control over certain things in our lives. We do have a certain degree of peace and safety in our lives. And we do have things that we can predict and plan in our lives even though it is short term and subjected to change. Focusing on gaining perspective and reflecting on what we can do to restore a sense of predictability, control, peace and safety back in our lives is crucial. It is important to acknowledge and accept the parts that we cannot control, to recognise the parts that we do have control, and it takes the wisdom to distinguish the difference.
Helpful reflections:
Do I feel safe in my own home and my suburb?
Am I under threat of physical danger in my own home?
What do I need from my family or partner to feel connected so that I will feel safe?
How can I communicate to my family or partner about my needs?
What can I discuss and brainstorm with my family or partner in arranging our lives temporarily so that I can get a sense of predictability and control in my life on a day-to-day basis?
What causes me stress in my home environment? Can I change it? Am I able to eliminate or minimise its stressful impact on me?
What can I predict and control and plan for today? Or this week?
What professional or community resources can I seek for myself to cope with the current challenges?
FLOW
Once we have rearranged our lives to adapt to the current realities and established a new normal for the time being, the next challenge is about learning to tolerate the uncertainty, the unknown and the changing aspect of the current reality. One very helpful tip is to get ourselves into the FLOW mental state as much as possible. Instead of letting our mind be in the alert nervous states regularly, we set boundaries and uninterrupted time in our lives to get our mind into the “flow” state. The flow state is an elusive mental state where we are really absorbed in a task or a challenge so time and space melt away. We have all experienced being focus on an activity and be in this flow state before. For some people, they get into the flow state when they are working, gardening, cooking, or reading a good book, for others it is when they are playing games or watching a comedy special, or solving a problem etc. Letting our focus and mind to be in the flow state, or “being in a zone” is very good for our mind, which gives us the feeling of energised focus, clarity, and enjoyment.
Helpful reflections:
What are my moods recently? Do I feel down or nervous?
Can I be selective of the news and media exposure and be mindful of its impacts on my emotional and mental states?
What activities that I can do that will shift my mental and emotional states? Like walking, exercise, listening to uplifting music, connecting with friends/family, taking a hot bath, or learning to cook my favourite dishes, or drinking warm herbal tea to calm our senses?
Can I close my eyes and listen to soothing instrumental music 5-10 minutes a day and just rest my mind?
What activities I can focus or be immersed in which is good for my mind and spirit?
Can I set boundaries and uninterrupted time today or this week to focus on work or any activity that I can be in the flow state?
See blog on The COVID-19 pandemic and Emotional Pain