Coping with worry during global uncertainty

Author: SCIRE Professional Team | Reviewer: Rachael Neal | Published: 5 August 2020 | Updated: ~

Historical pandemic information reproduced with its original publication context.

It is common during times of uncertainty, like the COVID-19 pandemic, that you may notice more worry thoughts, some even leading to worst-case scenarios. The graphic below illustrates how worries can quickly escalate even from something relatively minor that you would not have recognized as being a worry trigger before.

To reduce this type of worry, the first step is to practice noticing when your thoughts are reaching a later, more catastrophic point. For instance, if you first notice a feeling of anxiety, ask yourself, “What was I just thinking?”. Step back to the event that began your worries, and ask yourself if you have reasonable evidence to believe that the initial event is likely to lead to the worst-case scenario, or whether there may be other explanations you can consider. Are you are assuming a negative outcome when the situation is actually an unknown?

Think of a strategy that may have helped you with a similar problem in the past. Make a list of things that generally help you relax and choose one that is possible to do now.

Worry becomes a problem when it stops you from living the life you want to live, or if it leaves you feeling helpless or exhausted.

Assess the impact of your worries on your life. Seek professional help if you are noticing that you are not able to carry out important roles or activities in your life because of interference from worry.

Another effective strategy is designating a specific Worry Time – schedule a time for later in the day when you allow yourself to worry as much as you feel the need to. This can be helpful in two ways:

1. It can prevent worry from interfering with your important daily activities, and
2. Postponing worry can sometimes circumvent the worry from happening at all (at the scheduled time, you may not even feel like worrying, in other words, it was an ‘in the moment’ worry).

Worry Time may be particularly effective if your worry is hypothetical or in the future (and action is not possible). The worry should be put aside, and your attention focused on a technique or activity that will distract you from your worry thoughts (re-focus on something that is in the present).