Coping with the Next Phase of the Pandemic
Sue Bennett, PhD, ext. 320
Collectively, we are entering the next phase of the pandemic. The pandemic is certainly not resolved, but there have been real strides in increasing our safety due to the availability of vaccines and to safety measures many of us have taken. The vaccines, in particular, have allowed greater freedom as restrictions have been partially lifted. We have, however, been challenged from the start of the pandemic as we were plunged into situations that seemed to many of us to be more a part of history or a movie plot than something we imagined we would face in our lifetimes. How is this affecting us? And, how shall we cope as we move forward?
Our experiences of the pandemic have varied a great deal. For some of us, such as essential workers or those who could not afford to stop working in person, the pandemic resulted in daily doses of intense fear over catching or transmitting the virus. Some became ill or had loved ones who became ill. There were fears of long-term effects from COVID-19 or even death. Tragically, many experienced the loss of one or more loved ones. Others remained healthy but struggled with reduced income or no income at all. The virus exposed the drastic effects of inequity as our most vulnerable populations suffered disproportionately.
For others, the stressors involved lesser but notable levels of anxiety as we managed grocery shopping, virtual learning with kids at home, care of young children while working, and other necessary tasks. Most people experienced significant changes in their daily routines and had to create a “new normal” for themselves over time. Collectively, we were deprived of our usual levels of socialization. We did not have the comfort provided by our daily structure and by many of our relationships outside the home. The isolation was particularly difficult for those who live alone.
Alternatively, the most privileged among us found benefits in the pandemic lifestyle that now may have to be sacrificed. For example, those who were able to work from home may have had more quality time with family. Daily routines may have eased due to no longer having a commute or the stress of dressing professionally (at least from the waist down). Some were able to work more exercise into their routine and to have more sleep. Giving up these newfound benefits may constitute a stressor in itself.
A survey conducted by the American Psychological Association (APA) after one year of the pandemic suggested that about half of respondents (47%) reported experiencing higher stress levels than previously (American Psychological Association, 2021). In addition, the uncertainty related to the pandemic has been a chronic stressor. Chronic stressors are more difficult to manage than acute stressors (Bonnano & Diminich, 2013, as cited in Gordon & McGiffin, 2021). As we move into this next phase, this chronic stress will take different forms. We are faced with the challenge of changing strategies that allowed us to achieve some peace of mind thus far. The same survey by the APA indicated that, regardless of vaccination status, about half of those questioned (48% of those vaccinated and 49% of those unvaccinated) reported feeling some anxiety about returning to in- person interactions (American Psychological Association, 2021).
Some new stressors may involve decision-making about the safety of returning to different forms of interaction with others (Mills, 2021), re-developing stamina for increased social interaction, losing time with loved ones at home, having concerns about judgment by others over mask wearing or over which activities we are willing to do, and managing pre-pandemic routines that may now seem overly taxing. Others may be dealing with ongoing attempts to recover financially or grieving for loved ones when the world seems to have moved forward.
One of the benefits we have during this time is the resource of each other. There is evidence that the best antidote for stress is our attachments to others (Weir, 2018). In different ways, we are all in this together. Leaning on trusted friends and family as we try to navigate this time can help. Many of us relied much more on virtual contact and online communities during the pandemic. By doing this, we may have connected more easily with current friends, made new friends, or re- connected with old friends with whom we had not interacted in years. Maintaining these connections virtually or in person may be beneficial now. Easing back into social interactions may make the transition less stressful. Psychologist, Andrea Brandt, PhD, MFT suggests we do not have to rush into
doing every social activity, errand, or appointment we may have wished to do during the pandemic. This pressure may cause unnecessary stress, but some connection should help (Brandt, 2021).If you feel you do not have a strong social support network, this may be a good time to reach out to a support group, church, or community organization to reap the benefits of connection. If this feels intimidating or you are struggling with ongoing anxiety over the pandemic, seeing a therapist may help in order to receive support and develop strategies to cope. At this time, as throughout the pandemic, we may feel the urge to judge others or ourselves for our behavior choices (Brandt, 2021; Mills, 2021). Our fear may motivate us to become harsher in these judgments. The reasons people have for their choices are varied and often unseen. For example, someone may choose to continue wearing a mask due to an underlying health condition. Someone else may have grown up in an unsafe environment with untrustworthy people and have difficulty trusting recommendations from authority figures. We will fare better if we regard ourselves and others with compassion even if we disagree with others’ viewpoints (Brandt, 2021). Another factor which may allow people to cope better with this transition and the ongoing uncertainty of the pandemic is psychological flexibility. Gordon & McGiffin (2021) have suggested that psychological flexibility may “provide an anchor and a compass” as we try to adjust to this in between phase. Psychological flexibility is thought to consist of three steps. First, the individual assesses the requirements of the situation. Next, the individual selects a strategy to address the problem. Lastly, the individual monitors the strategy and modifies it, as necessary, moving forward with this loop repeating (Bonnano & Burton, 2013 as cited in Gordon & McGiffin, 2021). It is believed that psychological flexibility is a central aspect of resiliency in the face of stress (Bonnano, 2021a; Bonnano, 2021b as cited in Gordon & McGiffin, 2021). The opposite of psychological flexibility is captured in the comment often attributed to Albert Einstein: “The definition of insanity is doing the same thing over and over again, but expecting different results.” As logical as this is, we are comforted by our routines and predictability, so changing coping strategies can be hard.
Gordon & McGiffin (2021) argue that factors which support psychological flexibility can help us now as we try to adapt. Some of these factors are hope and optimism, grit and perseverance, and mindfulness. They note that optimism and hope are motivating and that both involve the idea that we can create positive outcomes. This opens the door to flexible problem solving. They also cite research which indicates that grit and perseverance allow us to do the tough work at the front end which results in reaching long-term goals even when our first or second strategy does not work. This is particularly useful as we cope with ongoing uncertainty. Lastly, they promote using mindfulness “which involves the ability to be open and to observe rather than to judge or “push away” thoughts and feelings” (Harris, 2018, as cited in Gordon & McGiffin, 2021). This capacity allows us to avoid getting hijacked by our fears and to be more accepting of factors over which we have no control.Meditation is used as a way to strengthen mindfulness skills. There are many low cost or free apps available that offer meditation exercises such as Headspace, 10% Happier, and Insight Timer. There is some evidence that the mindful breathing which is a part of meditation exercises lowers our stress levels and calms our bodies (Harvard Health Publishing, 2020). Gordon & McGiffin (2021) developed a list of strategies to increase our psychological flexibility during the transition out of the more severe phases of COVID-19: • Cultivate optimism. Questions including “What have you discovered about yourself through the pandemic?” and “Are you aware of any aspect of the COVID-19 pandemic that has changed you for the better?” allow one to construct a more flexible and self-compassionate narrative (Gordon et al., 2020).• Make a list of things you can and cannot control.• Accept events as they actually happen during the transition and focus on yourreactions and attitudes.• See your struggles as part of the human condition rather than an isolatedexperience.• Your decisions during the transition phase should be consistent with yourmost important values, what kind of person you want to be, and long-term goals (Harris, 2018).
• Consider context—determine whether you are appraising the situation accurately, then adjust your coping strategy to match the situational demands.• Self-monitor and give feedback. After trying a strategy, ask yourself “How well is what I am doing working?” “Could I try something else that might work better?” Using these suggestions can promote optimism and hope, grit and perseverance, and mindfulness. All of this can increase our ability to be psychologically more flexible and build our resilience. Tapping into our connections with others can add to this resilience. Lastly, being compassionate with oneself and others can only help as we navigate this ongoing uncertainty. American Psychological Association. (2021, March 11). Coronavirus stress: Majority of Americans never imagined pandemic would last this long [Press release]. Retrieved from http://www.apa.org/news/press/releases/stress/2021/one-year-pandemic- stress-conclusionBrandt, Andrea. (2021 May 3). Is the Transition to Post-Pandemic Life Making You Anxious? Some of us aren’t ready for our pandemic lifestyle to end [Blog post] Retrieved fromhttps://www.psychologytoday.com/us/blog/mindful-anger/202105/is-the- transition-post-pandemic-life-making-you-anxiousGordon, R., & McGiffin, J. (2021, April 27). How to Build Resilience During the Post-Pandemic Transition [Blog post] retrieved from https://www.psychologytoday.com/us/blog/psychological-trauma-coping-and- resilience/202104/how-build-resilience-during-the-post-pandemic(Harvard Health Publishing). (2020, July 6). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath- control-helps-quell-errant-stress-responseMills, K. (Host). (2021, March). How we’re coping one year into the pandemic, with Vaile Wright, PhD. (No. 132) [Audio podcast episode]. In Speaking of Psychology. American Psychological Associationhttps://www.apa.org/research/action/speaking-of-psychology/pandemic-year- anniversaryWeir, K. (2018, March). Life-saving relationships. Monitor on Psychology, 49(3). https://www.apa.org/monitor/2018/03/life-saving-relationships
doing every social activity, errand, or appointment we may have wished to do during the pandemic. This pressure may cause unnecessary stress, but some connection should help (Brandt, 2021).If you feel you do not have a strong social support network, this may be a good time to reach out to a support group, church, or community organization to reap the benefits of connection. If this feels intimidating or you are struggling with ongoing anxiety over the pandemic, seeing a therapist may help in order to receive support and develop strategies to cope. At this time, as throughout the pandemic, we may feel the urge to judge others or ourselves for our behavior choices (Brandt, 2021; Mills, 2021). Our fear may motivate us to become harsher in these judgments. The reasons people have for their choices are varied and often unseen. For example, someone may choose to continue wearing a mask due to an underlying health condition. Someone else may have grown up in an unsafe environment with untrustworthy people and have difficulty trusting recommendations from authority figures. We will fare better if we regard ourselves and others with compassion even if we disagree with others’ viewpoints (Brandt, 2021). Another factor which may allow people to cope better with this transition and the ongoing uncertainty of the pandemic is psychological flexibility. Gordon & McGiffin (2021) have suggested that psychological flexibility may “provide an anchor and a compass” as we try to adjust to this in between phase. Psychological flexibility is thought to consist of three steps. First, the individual assesses the requirements of the situation. Next, the individual selects a strategy to address the problem. Lastly, the individual monitors the strategy and modifies it, as necessary, moving forward with this loop repeating (Bonnano & Burton, 2013 as cited in Gordon & McGiffin, 2021). It is believed that psychological flexibility is a central aspect of resiliency in the face of stress (Bonnano, 2021a; Bonnano, 2021b as cited in Gordon & McGiffin, 2021). The opposite of psychological flexibility is captured in the comment often attributed to Albert Einstein: “The definition of insanity is doing the same thing over and over again, but expecting different results.” As logical as this is, we are comforted by our routines and predictability, so changing coping strategies can be hard.
Gordon & McGiffin (2021) argue that factors which support psychological flexibility can help us now as we try to adapt. Some of these factors are hope and optimism, grit and perseverance, and mindfulness. They note that optimism and hope are motivating and that both involve the idea that we can create positive outcomes. This opens the door to flexible problem solving. They also cite research which indicates that grit and perseverance allow us to do the tough work at the front end which results in reaching long-term goals even when our first or second strategy does not work. This is particularly useful as we cope with ongoing uncertainty. Lastly, they promote using mindfulness “which involves the ability to be open and to observe rather than to judge or “push away” thoughts and feelings” (Harris, 2018, as cited in Gordon & McGiffin, 2021). This capacity allows us to avoid getting hijacked by our fears and to be more accepting of factors over which we have no control.Meditation is used as a way to strengthen mindfulness skills. There are many low cost or free apps available that offer meditation exercises such as Headspace, 10% Happier, and Insight Timer. There is some evidence that the mindful breathing which is a part of meditation exercises lowers our stress levels and calms our bodies (Harvard Health Publishing, 2020). Gordon & McGiffin (2021) developed a list of strategies to increase our psychological flexibility during the transition out of the more severe phases of COVID-19: • Cultivate optimism. Questions including “What have you discovered about yourself through the pandemic?” and “Are you aware of any aspect of the COVID-19 pandemic that has changed you for the better?” allow one to construct a more flexible and self-compassionate narrative (Gordon et al., 2020).• Make a list of things you can and cannot control.• Accept events as they actually happen during the transition and focus on yourreactions and attitudes.• See your struggles as part of the human condition rather than an isolatedexperience.• Your decisions during the transition phase should be consistent with yourmost important values, what kind of person you want to be, and long-term goals (Harris, 2018).
• Consider context—determine whether you are appraising the situation accurately, then adjust your coping strategy to match the situational demands.• Self-monitor and give feedback. After trying a strategy, ask yourself “How well is what I am doing working?” “Could I try something else that might work better?” Using these suggestions can promote optimism and hope, grit and perseverance, and mindfulness. All of this can increase our ability to be psychologically more flexible and build our resilience. Tapping into our connections with others can add to this resilience. Lastly, being compassionate with oneself and others can only help as we navigate this ongoing uncertainty. American Psychological Association. (2021, March 11). Coronavirus stress: Majority of Americans never imagined pandemic would last this long [Press release]. Retrieved from http://www.apa.org/news/press/releases/stress/2021/one-year-pandemic- stress-conclusionBrandt, Andrea. (2021 May 3). Is the Transition to Post-Pandemic Life Making You Anxious? Some of us aren’t ready for our pandemic lifestyle to end [Blog post] Retrieved fromhttps://www.psychologytoday.com/us/blog/mindful-anger/202105/is-the- transition-post-pandemic-life-making-you-anxiousGordon, R., & McGiffin, J. (2021, April 27). How to Build Resilience During the Post-Pandemic Transition [Blog post] retrieved from https://www.psychologytoday.com/us/blog/psychological-trauma-coping-and- resilience/202104/how-build-resilience-during-the-post-pandemic(Harvard Health Publishing). (2020, July 6). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath- control-helps-quell-errant-stress-responseMills, K. (Host). (2021, March). How we’re coping one year into the pandemic, with Vaile Wright, PhD. (No. 132) [Audio podcast episode]. In Speaking of Psychology. American Psychological Associationhttps://www.apa.org/research/action/speaking-of-psychology/pandemic-year- anniversaryWeir, K. (2018, March). Life-saving relationships. Monitor on Psychology, 49(3). https://www.apa.org/monitor/2018/03/life-saving-relationships