Ask Octave: How Do I Combat Hopelessness as COVID-19 Worsens (Again)?
By Amy Humphries via Unsplash
Q: I thought we were finally turning a corner with COVID-19 and had gotten excited to reunite with family and friends for the holidays. Now, with the omicron variant raging, I’m feeling anxious that we won’t see an end to this pandemic anytime soon. How do I combat these feelings of hopelessness?
We’re coming up on our second full year of pandemic life, and it’s dramatically changed every aspect of our lives. The mental gymnastics required to deal with the challenges of COVID-19 – from constant news about the death toll to everyday outings being questioned – are exhausting, defeating, and traumatic. In fact, what we’re going through is very much what psychology defines as trauma. Trauma is the actual or threatened exposure to a distressing event and it can result in an intense emotional response, such as despair, worry, or fear.
While it may seem like some of us are simply born resilient, we actually learn resilience throughout life. Just as I’d recommend to any of my clients who’ve endured trauma in their lives, there are several ways you can shift your mindset away from hopelessness and focus on the opportunity to develop your resilience so you better manage your well-being now and through other stressful times.
“The mental gymnastics required to deal with the challenges of COVID-19 – from constant news about the death toll to everyday outings being questioned – are exhausting, defeating, and traumatic.”
Reframe Your Mindset
A powerful technique for escaping negative thinking is called cognitive restructuring, which refers to changing maladaptive thinking patterns. As a core element of Cognitive Behavioral Therapy, cognitive restructuring teaches us the role that cognitive biases play in managing emotions and behavior. This practice includes identifying, challenging, and replacing negative cognitions with reality-based alternatives and positive self-talk. So, how can we reframe our hopelessness?
- What evidence is there that makes this true and supports the thought? COVID-19 rates are spiking across America.
- What evidence does not support it? More people are getting vaccinated, and scientists are learning more about this virus every day.
We’re all capable of cognitive restructuring; and whether we realize it or not, we do it almost every day.
Focus on the Facts
Identifying reality-based assertions about the environment, others, and self can allow us to stay focused on the present instead of worrying about the uncertainty of the future. Being attentive to the facts can also help us from being misled by our emotions, which sometimes can lead us into a rabbit hole of negative thoughts.
Rather than focusing on increasing COVID-19 rates around the country, focus on what you are doing to keep those around you safe.
Do Something that Feels Good
Behavioral activation helps us understand how our behavior impacts our emotions. The focus of this intervention is leveraging our behavior to increase pleasure and improve mood.
Instead of engaging in activities that you should be doing, identify activities that you want to do. Perhaps read a book that inspires you to see the good in the world or call a friend and reminisce on a time that was meaningful to you. Whatever it is, activities that make us excited will undoubtedly make us feel good, too.
The pandemic may not be going away soon, so learning to cope and reframing our mindset may be our only mental escape. In psychology, there’s a term that has been resonating with me as COVID-19 continues to reshape our world – post-traumatic growth. Coined in the 1990s, post-traumatic growth refers to positive changes after a traumatic event. It can positively impact us in our appreciation for life, our relationships with others, our new possibilities, and our own strength. I like to remember that even in times of intense stress and trauma, growth can happen.
If you can’t see loved ones for the holidays because it doesn't feel safe, think of it as an opportunity to explore and create new traditions for yourself. If you’ve had to change vacation plans, reframe it as an opportunity to explore something close to home, instead. While we can never replace the hug and presence of a loved one, we can make the moments we do have with others more meaningful.
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The information and resources contained on this website are for educational and informational purposes only and are not intended to assess, diagnose, or treat any mental health condition. Participation in "Ask Octave" does not imply nor establish any type of therapist-client relationship. The information obtained from this site should not be considered a substitute for a thorough mental health evaluation by a licensed professional.