“Radical Optimism:” Staying Calm and Hopeful During Times of Stress and Uncertainty
As you might imagine, coping with anxiety has been on the therapy agenda lately. Playing out worst-case scenarios, ways to manage uncertainty, and how to stay calm in the midst of chaos.
I was not born an optimist, but I have learned to think like one. And I truly believe there’s an upside to everything. Even a global pandemic and worldwide health crisis.
◆ I believe during times of great challenge, our best selves step up.
◆ I believe in the midst of uncertain times, we learn how to trust.
◆ In the midst of rationing resources, we learn how to go without.
◆ In the midst of disappointment, we learn how to tolerate unpleasant emotions.
◆ In the midst of illness, we develop a deeper appreciation for our health and the health of our loved ones.
◆ During times of stress, our priorities become very clear. We adapt. We recalibrate. We carry on.
Humans are extraordinarily resilient. Our healthcare system is the best in the world. Our frontline providers are prepared. We will come together. We will overcome. We will learn. We will grow. We will make tough decisions. We will develop new skills and abilities.
In the midst of all of it, don’t lose sight of your strengths. Distance, but don’t isolate. Prepare, but don’t panic. Have compassion for others. And don’t neglect your self-care.
Listed below are six science-backed self-care strategies that work, even during times of extreme stress. I call this the ESCAPE plan. You don’t have to do all of these, but try to pick one and have that be your go-to self-care strategy during anxious and uncertain times.
E = Exercise (physical activity aka “sweat therapy” is an instant mood booster and stress reducer)
S = Sleep (aim for quality over quantity, make sleep and rest a priority – your brain and nerves will thank you)
C = Connect (our brains thrive on social connection, and this can be achieved through VIRTUAL contact as well)
A = Appreciation (research has shown gratitude to be critical for enhancing our mental health and well-being; start by finding 3 good things to be thankful for, with practice over time you will begin to find appreciation for even the not-so-good things)
P = Pleasure (stress-resilient people find pleasure in the little things and it’s easy to start with your senses – find things you like to look at, listen to, taste, smell, or touch; stimulating sensory experiences light up the pleasure centers of the brain and lead to long-lasting happiness and fast-acting stress relief)
E = Exhale (don’t forget to breathe! meditation and breathing to relax are the most important things you can do to calm your anxieties, reduce your stress, enhance your focus, boost your immune system, and counteract the negative effects of cortisol and adrenaline; keep it simple – take 3-5 slow breaths, tell yourself to “slow down” or “stay calm” or simply “breathe” and repeat as often as necessary; it’s a highly effective, totally free, and all-natural anti-anxiety agent.
