Dr. Leslie Hemedes

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Uncertainty during the COVID-19 Crisis

As humans, we all want to be able to predict, control, and sustain our environments. With the rapidly progressing COVID-19 crisis, all of us are facing significant disturbances in our pursuit of an engaged and meaningful life. Our lifestyles have become disrupted throughout the world. At the time of writing this, over half of all humans are under lockdown, and over two million are infected. This quickly evolving situation has been unpredictable and challenging for us all. 

In this article, we will be exploring this concept of uncertainty while looking at this COVID-19 crisis. We will explore the impacts of losing control and predictability in our lives. We will answer the following question. How do we respond to this uncertain reality, in terms of physiological, psychological, and emotional efforts to make sense of it all? Many of us are going through the same experiences, although we may feel alone while physically isolated from others. We will talk about adaptation, flexibility, and adjustment through trying times like these.

Knowledge is Power

One way to reduce uncertainty is through knowledge acquisition. The common phrase, 'knowledge is power' could not be more accurate during this worldwide pandemic. We will learn about the common and invisible enemy that we are all facing. Readers will learn useful tips to take control during this crisis. Readers will be encouraged to increase tolerance to uncertainty through becoming informed, connected, and active. 

What is COVID-19? 

COVID-19 belongs to a family of viruses called coronavirus. It is spread from person-to-person when an infected individual coughs or exhales, causing small droplets to be released from the nose or mouth. The time between catching the virus and when symptoms begin is called the incubation period. The COVID-19 incubation period ranges from 1-14 days, averaging five days. Symptoms follow the same timeline, beginning 2-14 days after exposure. There are no specific treatments or vaccines readily available, although many ongoing clinical trials are exploring these.

Symptoms of COVID-19

The symptoms of COVID-19 usually involve mild to moderate respiratory illness and subside without medical intervention. The most common symptoms of COVID-19 are Fever, cough, and shortness of breath. If you have these symptoms, do not leave the house, but contact medical professionals for guidance. Warning signs that indicate the need for immediate medical attention include trouble breathing, persistent pain or pressure in the chest, confusion or inability to arouse, and bluish lips or face. If these symptoms occur, contact emergency services and follow their guidance. Alternatively, many patients with less severe illness describe digestive symptoms as their only symptoms, particularly diarrhea

Vulnerable Populations

It is important to note that for most people, the COVID-19 infection is mild, and recovery occurs on its own. Roughly 1 in 5 people who become infected will need some hospital care, which will heavily burden our healthcare system. Less infected people means fewer people needing the hospital and the ones who do need it can get the services they need to stay alive. Individuals who are especially vulnerable to COVID-19 include older adults and those with underlying medical problems. Those with cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more prone to severe symptoms. We all need to act responsibly through this crisis to save lives. We are all responsible for reducing the spread of Coronavirus.

Should you Worry about COVID-19

In brief, yes, there are reasons to worry. However, now is not time to panic. We are not going to run out of food or lose access to electricity or water. It is time to ensure you have 14-days worth of food at home in case of self-isolation. Steps can be taken to grab control of your future and the health of those around you. Practice proper preventative measures, including washing your hands and practicing social distancing. Stay informed and follow the guidance of health professionals and organizations.

It is normal to worry. The best thing we can do is channel this concern into action. By learning about the threat, adapting our behaviors, and changing our mindset, we can all strive for taking positive steps during these trying times. 

Follow Credible Sources

Credible resources for information on COVID-19 include: 

Centers for Disease Control and Prevention | Coronavirus 2019 (COVID-19) 

World Health Organization | Coronavirus Disease 2019 

New York State Department of Health | Novel Coronavirus 2019

How to Address Uncertainty

What can you do to maintain your health and well-being during these crazy times? That said, awareness of what is going on at the local and national level can be used to stimulate action. By helping others, however, you can be part of the solution to and management of this global pandemic. Making masks at home, donating supplies or money, preparing food for others, and so many other little things. 

It can be hard to think of helping others while we are struggling with uncertainty. That is why we need to take care of ourselves first. Just like with those airline videos talking about the oxygen masks, you put your mask on before helping others near you put on their masks. 

Adapting Behavior

With this constantly changing environment, we would all benefit from increased behavioral flexibility. Developing new habits takes time, but this process starts by taking one step. Behavior change takes time to become a habit. It takes longer when slowed by the difficulties we face. It may take several weeks, but making small changes today can have compounding positive effects tomorrow and each day after. We all have to learn a bit of flexibility as we adapt to this new normal. 

The best thing we can do is being compassionate toward ourselves. Understand that this is a process, it will take time, but the benefits will come. This slow shift in the face of these extreme times is perfectly normal. Below you will find a list of things you can do to take control of your life while the world feels out of control.  

Take control of what you can

  1. Get informed. The resources provided in this article can help you understand this threat better and remove some of the uncertainty around transmission and risks.

  2. Get the little things right. Practice social distancing and good hygiene. Sanitize surfaces, and stay at home as much as you can. 

  3. Work well from home. Stay productive if working from home. Now is a great time to prove to employers that productivity can remain high when people work from home. Those wanting to maintain at least part-time remote work after this crisis is over will benefit from setting a good example right now.

  4. Manage emotions. We are all going through waves of unpleasant emotions throughout this time. Avoiding or suppressing them won't help the situation. By identifying and processing these emotions, we can reduce the negative impacts on our health and wellness. One great way to do this is by keeping a journal. 

  5. Keep a journal. Each day, spend a few minutes writing about what you are experiencing, feeling, and doing each day. With practice, you can gain a better awareness of your emotions and their impacts. 

  6. Get exercise. Now is a great time to learn to stretch or exercise at home. Watch yoga videos, lift that heavy box a few times, or learn some body-weight exercises.

  7. Read. When is the last time you read a good book? Maybe now is the perfect time to get back into reading for fun, education, and personal growth. 

  8. Eat healthy food. Learn how to make some new dishes with whatever you have in your house. Learn some new skills and apply them in creative ways with whatever ingredient you got.

  9. Be social, from a distance. Video-call, text, or email your friends and family. So many of us on in the same boat, why not see how the others are doing and catch-up. 

  10. Watch the news in moderation. It is ok to watch a bit more news than usual (particularly high-quality news and local news), but try to maintain balance, and take breaks from it.

  11. Learn to be by yourself. Now is a great time to practice some meditation, spend time daydreaming, simmer in your thoughts. There may be uncomfortable thoughts that need to be faced, but overcoming these is incredibly empowering. 

  12. Learn something. Now is the time to learn some new skills or acquire new knowledge. Try to learn at least one new thing each day. 

  13. Monitor yourself. Check your temperature daily, monitor any symptoms you may be experiencing.

Accepting what you can't change

While we can all take personal actions to help ourselves and others, we can often feel powerless in the face of this global crisis. Seeing charts and predictions every day on the spread of this virus may provide some clarity. However, the future is uncertain. By accepting that we can't predict the future, we can shift our focus to the present. Focus on what we can do today to make tomorrow a little better. It may be tough to accept, but uncertainty over Coronavirus will be present in our lives for quite some time. 

The New Reality

While it can be tough, we must recognize that for right now, this is the new normal. Working from home, washing your hands all day long, and social distancing are here to stay for the foreseeable future. By getting informed, practicing acceptance, and taking action, we can begin to shift our views to align with these new norms. In conclusion, remember that we are all in this together. The experiences and disturbances in your life right now are mirrored by billions of people worldwide. 

References

Digestive Symptoms in COVID-19 Patients with Mild Disease Severity: Clinical Presentation, Stool Viral RNA Testing, and Outcomes; Chaoqun Han, Caihan Duan, Shengyan Zhang, Brennan Spiegel, Huiying Shi, Weijun Wang, Lei Zhang, Rong Lin, Jun Liu, Zhen Ding, Xiaohua Hou

COVID-19 FREQUENTLY ASKED QUESTIONS - https://www.un.org/sites/un2.un.org/files/new_dhmosh_covid-19_faq.pdf

Q&A on coronaviruses (COVID-19) - https://www.who.int/news-room/q-a-detail/q-a-coronaviruses