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 1. HNFS.com
 2. TRICARE West
 3. Beneficiary
 4. Wellness Center
 5. Coping in Times of Uncertainty

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COPING IN TIMES OF UNCERTAINTY



During times of uncertainty, it is common for people to experience anxiety,
worry and stress. However, there are ways to reduce these feelings and increase
your tolerance to uncertainty. Reducing the effects of stress is important for
your overall health and well-being.

Now, more than ever, there are many sources competing for your attention. What
you focus your attention on greatly influences how you feel. Keep in mind, you
get to choose what you give your attention to. One way to reduce fear and stress
is to limit the amount of time you spend watching or reading the news. Try
spending just 30–60 minutes a day to get the latest information, then focus on
something else. 

Be aware of how you feel as you scroll through social media. Stop following or
reading social media sources that cause fear or stress. Make a choice to spend
more time looking at content that's uplifting or inspiring, or even take a break
from social media altogether.

Worry comes from thoughts focused on potential difficulties or an uncertain
future. Notice if this is happening, then choose to shift your thoughts to focus
on the present moment. Keeping your mind focused on the present helps prevent
your imagination from wandering and can stop you from feeling like you are out
of control.

Tips to help you focus on the present and bring a positive state of mind:

 * Practice gratitude – make a list of things you are grateful for each day.
 * Look for the positives – when you're frustrated, ask yourself the question,
   "How is this a good thing?", and notice what comes to mind.
 * Maintain physical distancing, but stay connected to others by phone, email or
   other social apps. Talking with others can help with your perspective.
 * Get outside – exercise, go for a walk, sit on your porch, or watch your kids
   play in the yard to enjoy fresh air and sunshine.
 * Meditate – explore the many apps and free online resources for guided
   meditations.
 * Practice affirmations – write a positive or reassuring phrase on a piece of
   paper and put it somewhere you will see it often, or put it in your calendar
   in your phone with a reminder that shows frequently.
 * Breathe – focus on the sounds and sensation of your breath as you inhale and
   exhale.
 * Choose to have a positive impact on people around you – smile, give positive
   feedback, share some positive news, or express your gratitude.
 * Look for opportunities for personal growth and to become more self-aware. You
   may discover new strengths and how resilient you can be.
 * Help others when you can – volunteer, offer to help your neighbors or support
   local charities.
 * Practice self-care – get plenty of rest, cook healthy meals, read, exercise,
   and practice relaxation techniques.

If you have children, the following may help:

 * Reassure them they're safe.
 * Let them talk about their worries.
 * Share your own coping skills.
 * Limit their news exposure.
 * Create a routine and structure.
 * Encourage creativity and fun. 

Remember that people accept and adjust to change at different rates and have
different comfort levels with uncertainty. Keeping this in mind can help you be
patient with others, including family members (whether in person or by phone),
friends or strangers. Most importantly, be patient with yourself too.

Resources

Health Net Federal Services, LLC has a variety of options to explore if you
think you may have anxiety, depression or high levels of stress: Take one of
our classes, visit our anxiety and depression or stress management topics in our
health topics section or self-nominate yourself for one-on-one coaching with an
expert specialist in anxiety, depression or other chronic health condition.

American Heart Association – 10 Ways to Relax in Nature and Stress Less

American Heart Association – 3 Tips to Manage Stress

Anxiety and Depression Association of America – Understanding the Facts of
Stress

Anxiety and Depression Association of America – Tips to Manage Anxiety and
Stress

Centers for Disease Control and Prevention – Coronavirus Information 

Mayo Clinic – Meditation: A simple, fast way to reduce stress

Mayo Clinic – 3 ways to become more stress resilient

Positive Psychology – Positive Daily Affirmations: Is There Science Behind It?

TRICARE FAQs – Coronavirus Information 

VA's National Center for PTSD – Managing Stress Associated with the COVID-19
Virus Outbreak

 

 

 


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