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How to Manage the Stress of Uncertainty in COVID Times

Posted by Joe Robinson

Woman victory

As the pandemic continues unabated, some 41% of Americans report levels of anxiety and negative emotions usually associated with generalized anxiety disorder or major depressive disorder, a survey by the U. S. Census Bureau reports. That percentage has increased as the siege has lengthened without any sense of when it will end and normalcy will return.

At the heart of the growing mental strain is uncertainty, something very difficult for humans to bear. We are born to make our world familiar, since that provides a safer path. The unknown is risky, a realm of any number of potential dangers that we are prone to worry about when there is no clarity, even though we have no ability to predict the future.

GET OUT OF THE PREDICTION BUSINESS

In fact, the research shows we are terrible predictors. We vastly overestimate the outcomes of future negative scenarios, from how long the negative consequences will last to the intensity of the experience (Gilbert, Pinel, Wilson, Blumberg).

What we are very good at is turning the bad forecasting into stress, since the vast majority of predicting we do is taken up with projecting future calamities. We fall prey to what are known as mental simulations about what might lie ahead, and those tend to be scary. Imaginations run wild with worst-case scenarios.

One psychological model, the Uncertainty and Anticipation Model of Anxiety, argues that the source of clinical anxiety disorders can be tied to ruminations about the probability and cost of future threats—that we misestimate profoundly.

Since we are lousy at divining the future, cutting the amount of time we spend forecasting future dreads would be a big help in navigating the ether of the indeterminant period we are in. You can start to manage uncertainty, then, by getting out of the prediction business, by catching yourself any time your brain starts to lapse into future horror stories.

UNCERTAINTY AND THE DARK SIDE

The problem is mental simulations. For a species that doesn’t know what’s going to happen next, it would be very helpful for survival to have as much in the immediate environment under control and familiar as possible. And that’s what we have tried to do for millennia, aided by the brain’s knack for leaping to the negative. When we encounter the unknown, the mind errs on the side of the bad outcome, no doubt an adaptive process that has helped us make it to the 21stcentury.

An unprecedented threat such as the coronavirus takes this tendency to the max, leading to a steady stream of negative mental simulations. The process itself isn’t the problem. We use simulations every day for events miniscule (if I tried this release, my bowling score would improve) to large (visualizing yourself getting a Master’s degree). It’s just that uncertainty spins everything to the dark side.

Personal uncertainty upends our efforts to make the world make sense and have a semblance of meaning, both of which offer a measure of control and purpose in a world that is lot more out of control than we admit. COVID-19 has stripped away the usual moorings and increased the threat level with existential risk.

This kind of uncharted unknown is more threatening. It reaches inside to one of our core fears. Researcher R. Nicholas Carleton of the University of Regina in Canada says fear of the unknown may be the fundamental fear of human beings, something so much a part of our experience that it appears to be a separate emotion.  He defines this fear as “an individual’s dispositional incapacity to endure the aversive response triggered by the perceived absence of salient, key, or sufficient information, and sustained by the associated perception of uncertainty.”

NEGATIVE MOOD INCREASES BAD FORECASTS

The “aversive response” to the unknown sets off the stress response that in turn leads to awfulizing about the future. A negative emotional state, especially stress, causes us to dramatically overestimate bad outcomes ahead. One fascinating study that had subjects read a story of a tragic death found that it led to an overestimation of negative future events by 75% (Johnson, Traversky). Fearful people have been found to make much more pessimistic calculations about risk.

So the mood we’re in and how we navigate it, is a key lever in preventing simulations that drive anxiety. Avoid mental simulations about the future when you are in a negative mood. Try it when you’re in a better frame of mind. This means raising awareness, so that you can catch yourself when the gloom of the pandemic’s seeming unending siege takes over, and put off future imaginings for another time.

The key to defeating stress is being able to appraise the threat in a way that allows you to change its power, from something that overwhelms your capacity to handle it to something controllable. You can do that simply by changing the language of your self-talk. Emotions attach themselves to words in our verbal universe in habitual ways, making it seem that dire thoughts are real or definitions of who we are, when they are just thoughts.

Steven Hayes of the University of Nevada calls this cognitive fusion. The thought in your head says, I can’t take this pandemic isolation chamber any longer, I’m losing it, as if your first name was Losing It. Instead, tell yourself, “I’m having the thought that I can’t take the pandemic,” or “I’m having the feeling of losing it.” Labeling your thoughts as thoughts, which he calls cognitive defusion, separates you from knee-jerk, emotion-word fusings that hold you hostage to false beliefs.

IT'S NOT FOREVER

The tough part of uncertainty, of course, is the lack of an end date. But we know the pandemic is going to end at some point, and this reality is important to reframing the story to something survivable that can tune down the anxiety.

Stress and pessimism fuel a distorted belief that the stressful situation is permanent. It’s taking forever. When the uncertainty builds, keep reminding yourself it’s temporary. Keep a log of the positive things that happen each day. Those help build up the engine of resilience, optimism.

One of the things that compounds the stress of the unknown is not being able to plan. Planning is part of how we make chaos predictable and manageable. Though it’s hard to plan vacations or activities deep into the future for a while, we can still plan short-term—your to-do list for the day, the week, and leisure activities during the week and on the weekend that serve as a critical stress buffer and outlet from isolation and monotony.

We can also manage the stress of uncertainty as we do any other type of stress, by adjusting how we think about the challenge, in this case, of change, open-ended ambiguity, and the virus’s existential threat, and the risk we feel from them. We know this is possible, because we all know people who are handling the current pressures better than others.

The difference comes down to cognitive appraisal—how we size up the threat. Optimists, for instance, are better at framing positive outcomes from an indeterminant miasma, but anyone can give worst-case scenarios and dreads a wide berth by learning how to appraise the unknown in ways that give you more perceived control, that shift attention, and that increase your tolerance of ambiguity.

LIVING WITH RISK

You don’t have to know the future to be able to live in the present. The opposite is also true. The more caught up we are in living for tomorrow, the less we can live now in the only tense available for that activity. Trying to find absolute security in a world that is fundamentally insecure drives insecurity and anxiety. Life is a series of nonstop out-of-left-field experiences. What if you didn’t have to know when the world was going to be back to normal?

You can shift your thoughts from trying to have everything figured out in a hazy new world to a mantra that gets you out of the prediction business: I don’t know how, but somehow. I will get through it. 

What if we could learn to live with uncertainty and risk? Carleton says tolerating uncertainty is our best chance of reducing anxiety and managing a world we can’t control. The psychologists call it Uncertainty Tolerance (UT), while entrepreneurial experts dub it tolerating ambiguity. It’s the idea of being able to persist in the face of challenges for which we have insufficient information to make many crucial decisions. Essentially, it’s the act of living with risk, i.e. life itself.

UNCERTAINTY TOLERANCE BUILDS RESILIENCE

Increasing uncertainty tolerance is a lesson that can be very helpful in a post-pandemic world. People who are higher in UT are more likely to report lower negative affect and higher life satisfaction. You become more resilient and able to bounce back. People with high uncertainty tolerance also are more adaptable, something essential to progress and growth.

And you get better at another key to managing the unknown and anxiety—taking a problem-solving approach instead of an emotion-based one. If you can’t solve the problem, you don’t despair. You come back to it and look at it from different approaches. You improvise, experiment. It’s a work in progress. You answer anxiety with factual reality, with workarounds that give you a perception of more control.

The reality is we are all in a marathon, not a sprint—and that’s true for life beyond the pandemic. We have to pace ourselves, be patient, and see ourselves crossing the finish line on the other side of the crisis, because that will happen. It’s a certainty.

If you would like to help your team manage uncertainty and stress as well as stress and pressures on the job, click the button below for details on my Calm in the Storm Stress Management program.

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Tags: resilience, managing stress reactions, employee stress management programs, employee stress management training, uncertainty and stress, managing mental simulations, Covid19 stress, Covid19 anxiety

8 Ways to Increase Adaptability in the New Normal

Posted by Joe Robinson

Brain adapting-1

The pandemic is a big reminder that, despite the best-laid plans, there is much beyond our control. It’s a lesson in humility, and, of course, reality, since it’s always been this way, thanks to the ever-changing, moving ground upon which we live.

Nothing is static, including us. But we are in charge of at least one thing, the mind we use to contend with and adapt to new conditions – and the key to surviving and thriving in a COVID-19 world. 

THE ADAPTIVE ANIMAL

Luckily, humans are very good at using brain neurons to help us adapt. It’s the hallmark trait of the species -- survival of the most adaptive -- and the engine of our resilience. Coping with existential threats is what we do. Proof: We're still around.

We have the capacity to bend, not break, in the face of challenge and shift locations, comfort zones, ideas, and self-images when we want to -- or have to. Each of us is an adaptation professional, shape-shifters with a long history of modifying behavior to deal with weather, transit, city life, parents, teachers, peers, supervisors, and partners. 

To live in a world with others is to adapt constantly. The social world is based on cooperation, and the root of cooperation is adapting to the cues and rules around us. Tradition, law and order, manner of speech, fashion – they’re all about adapting to the environment around us.

TAKING THE HEAT OFF

The essence of adaptability is finding ways to respond to the unpredictable, the different, uncertain, and novel by swapping old ways for workarounds or improvements. We adapt, not only to fit in socially or take a different course when things aren’t working, but also to manage the stress that comes when a new situation demands change. Adapting takes the heat off, keeps us moving forward. In a sense it's natural selection's stress management strategy to help us cope with shifting conditions.

Researchers say adaptability is less of a basic trait or skill and more of a characteristic that combines several elements—cognitive ability, personality traits, personal preferences, and stress and coping skills (Ployhart, Bliese). Amid a pandemic, it’s a good time to dig in to these components and brush up on behaviors that make it easier to shift habits and attitudes in the face of changes large and small.

Behaviors That Increase Adaptability 

  1. Be flexible.

Flexibility is a super-savvy strategy that makes it easier to align with the volatile impermanence of our world, such as the convulsive pace of technological and organizational change and pandemics. We don’t use this tool as often as we should, since we have ego-shaped hard heads and are mostly ruled by the law of least effort. The default is to do what’s easy, the way it’s always been, not what's hard.

When you embrace flexibility, though, you rise above rigidity, indolence, and snap judgments -- that the new thing is bad or too much work or not normal. You then can see flexibility as a path of advancement, a learning tool, and change as the normal event it is. You give yourself permission to not get in the way of your progress.

Of course, you don’t want to be too flexible when it comes to any threat to your health. We have to be guided by the health experts on virus concerns. Period.

  1. Arm yourself with the right goal.

Since most of us don’t want to have to make changes, it helps to have the use of a fabulous tool that can make us more willing. Studies show that having the right goal, an intrinsic motivation behind our flexibility, makes it a lot more likely that we will approve of the new thing and stick with it even when it gets difficult or lasts a long time.

When we act for an internal goal, such as service, growth, or civic duty, we are more willing to do something we may not want to. We’re not concerned with an instrumental gain for doing it, an external payoff—such as a bonus or promotion or getting it done ASAP. We do it for its own intrinsic value, say, helping our fellow citizens stay healthy. Having a goal to beat the virus together reminds us of why we’re making the changes and sacrifices we are and that helps us stick with the new behavior.

  1. Use your creativity.

As the tool-building animal, we have been able to solve obstacles on the road to civilization with creativity and improvisation. We see it today in all the personalized masks people are making. YouTube videos show Brazilians making masks from socks. A French company has designed a plastic lamp shade that shields restaurant diners from each other.

We have to change how we do a lot of formerly rote activities at the office and at home. We can get upset about it, or we can make alterations and see them as creative improvisations. If you are a salesperson and can’t meet clients in person, you could send them targeted video pitches to help with the sale. 

When we alter behaviors and learn new ones, it helps us in two areas crucial for our psychological health—mastery and agency, being able to act on our own and be effective in figuring things out. Those lead to gratification, something we could use more of these days.

  1. Reappraise change.

It turns out change isn’t an enemy but a longtime friend. Our brains actually want novelty and challenge more than anything else for long-term fulfillment, brain scientist Gregory Berns reports in Satisfaction.  We are programmed for engagement with our world, to see what’s over the next horizon. It’s one of the reasons many of us love to travel.

How primed for change are we? We all are wired for it by what is known as habituation. We are programmed to get sick of things we do or eat over and over. It’s a prod from our biochemistry to learn and discover. Fearing novelty is fearing our own innermost aspirations.

  1. Stay open.

If you are willing to try new things or like to dabble, experiment, and follow your curiosity, you are going to have an easier time handling change—and a lot more opportunity to learn and grow from new experiences. Even if you’re not high in the trait of openness, you can still use it as a strategy, a survival strategy, because that’s what it is. We don’t have to be welded to personality behaviors only we are holding ourselves to.

Being open means not having anything on the line when it's time to make an adjustment. Your identity is not up for grabs on the basis of some new way of doing meetings or tracking productivity from home. You measure your worth by internal standards, again, taking the intrinsic road and keeping the ego at bay. Lifelong learners keep pulse rates calm.

 6. Be more agreeable.

Avoiding a killer virus doesn’t tend to put us in a good mood. There are a lot of tough things happening to people who don’t deserve it. Naturally, it leads to a lot of negative mood and anxiety. Yet we have a choice. We can complain, or we can alter behaviors that can save our lives and the lives of others. That’s something to be positive about.

People high on the personality traits of agreeableness and conscientiousness have an advantage in malleability. They accept changes more readily. But the rest of us can reach the same conclusion using logical deduction. There are many rationales to choose from—survival, community, citizenry, growth—any of which should make us more agreeable as purveyors of an intrinsic goal. We do it to do it, not for an external gain.

  1. Stay patient.

We have to manage emotional reactions to change, so we don’t burn up energetic resources on stress overreactions that we need to accommodate to the modification process. This means staying patient and not losing it when we have to do some new thing that takes longer or makes us go out of our way.

Self-regulation is the engine of patience, the discipline to forego instant gratification or constant email checking. It's a resource that is eroded by interruptions and stress, along with impulse control, without which we can't rein in the stress that goes off with new events or conditions. Is it apocalypse now, or something that's just different?

8. See adapting as problem-solving, not personal.

We can’t take the changes brought on by COVID-19 personally. This is something we are all going through. Taking setbacks or changes personally triggers the survival equipment that then throws us into reflex emotional reactions. The whole point of adaptation is stress reduction, not activation.

Having skills that allow us to shift from the anxiety and false beliefs of fight-or-flight to rational solutions is key. Choosing problem-solving over emotion-based stress reactions increases ability to adapt and find a solution in a tough situation. Research shows that active stress coping measures that help us confront and resolve obstacles are effective at helping us adapt while passive coping strategies—alcohol, drugs, shopping—are not. Emotion-based reactions make us more fearful and then much less flexible.

We would all like the COVID crisis to be over yesterday. Fortunately, we are the products of tens of thousands of years of honing our singular survival talent of adaptation. We have the wiring, and we have the examples in our individual lives of travails we have overcome that show us we can bend and not break, just move forward differently, as is the way of the world.

Learn how to help your employees manage change, uncertainty, and stress in the time of COVID-19 with our CALM IN THE STORM stress management and resilience program. Click the button below for details.

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Tags: stress management training, stress management programs, stress and adaptability, adapting to change, adaptability, resilience programs, employee stress management training

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