How do we tackle painful and disturbing emotions triggered by the pandemic? Extinguish fear, anxiety, anger, tackle depression? Reframe stories that manage our reactions during social networking, news reading, remote work, sick days? Find the energy to restore balance, focus, resourcefulness? Navigate this crisis rather than get overwhelmed by it?
Here is a compilation of this website articles/book pages that may be helpful [upd: Apr 09 2020]:
Handling specific issues:
- How to extinguish fear, anxiety and tackle contributing issues?
Fears of getting ill and related troubles are artificially created and can be extinguished if we address their causes: our dependencies, habits, memories of traumas, obsolete stories, etc.
- fear of death
- anger, hate, blaming others
- sadness, self-pity, apathy
- feeling offended, unfairly treated, jealousy
- Untangling depression
Despite looking seemingly “passive” (e.g. uninterested, unwilling to do anything), depression is a set of highly aggressive mental activities that can be addressed.
- “When will it all end?” or in praise of monitoring 🔬
Pandemic prompts for better vigilance, awareness of destructive emotions and thought loops. Let’s simply stop the next chain reaction ignited by “how do we live further?”
- Stop harmful mental control
A clinging to a single desired way the situation can progress is a mental grasp that attacks all deviations from the “positive” scenario and limits our options.
- Dealing with grief
How do we maintain what’s available of our balance when we lose (or are afraid to lose) someone? To understand what is happening to us so the grief does not leave permanent scars and hurt our lives more than it has to.
Reframing stories that manage our emotions:
- Pandemic: Emotional Intelligence boot camp?
The deterioration of our safety, well-being, and control over our lives highlight personal issues that would otherwise remain latent, out of reach. This presents a unique opportunity.
- Social networks, devices, virtual communication
The greater part of social networks content we interact with is far from ecological. We come in contact with a number of emotionally agitated, “toxic” people. However, it is in our hands to neutralize or at least mitigate the impact of such encounters on our state of mind.
- Remote work — underestimated state-of-mind obstacle
Remote management, sales, any communication rely on our state of mind as much if not more than in-person meetings. External factors like “Who said what? What people actually heard? Was video/audio OK?” may actually be of lesser importance.
- Emotional contagion
It is not always “just us”. Our perception, state of mind, thoughts, decisions, and resulting actions may be influenced by the fears and distress of others (partners, co-workers, even our “support network”).
- Crisis management: a mindful approach
Ignoring our compromised state of mind and enforcing external-only solutions normally leads to less desirable outcomes, to say the least.
- Fake news and manipulations
The last mile of any information is human perception. If our minds are not clouded by active biases it is easier to reveal inauthenticity. However, there is no quick-fix. It takes becoming authentic to read if another person isn’t.
- No-harm tipping point — emotions help us find our feet
Every human’s patience threshold is tested daily. Our feelings hold the key to composure vs. destruction.
Caring for our state of mind may, indeed, seem an excessive burden that our busy schedules cannot accommodate. However, it may offer the answers we seek to prioritize and manage our workload sensibly.
- Procrastination safe mode
Mindful procrastination allows us to share the abundance of energy, not the last bite of emergency rations.
- Resilience and ability to adapt
Resilience, an ability to adapt are organic outcomes of an established (actually functional) ecological worldview and emotional regulation routines.
- Mind-first approach to sick days
Sick days offer a unique opportunity to address both agitations that preceded the ailment and the ones it provoked.
- Process of handling destructive emotions
The practical steps we can take to tackle undesired emotions and restore balance
- Getting started: gain enough momentum
The most difficult part of working with a strong and persistent destructive emotion is getting started — putting enough effort to “emerge” for the very first time.
- Daily emotional hygiene routines
Maintaining balance, preventing afflictions from maturing, stockpiling and causing major interference:
- Morning state-of-mind check
- Dreams inventory
- Maintaining balance throughout the day (monitoring, etc.)
- Unwinding before sleep
- “Lazy” flying hours and the right exposure
Sometimes, we just don’t have the strength to dive into emotional regulation routines. Actually, pretty often in these pandemic times. However, we can at least lie down in the direction of “better us”.
- From quick-fixing to “non-production” of destructive emotions
If only patched, destructive emotions reoccur as soon as our mind comes in contact with the trigger again, as the causes of earlier activation remain intact. The long-term approach helps us work with the causes of destructive emotions.
- An effective approach to emotional regulation: a holistic framework
“Effective”, as in implying actual change so that destructive emotions are no longer produced in the contexts processed.