Each day, we must deal with uncertainty. However, in the past several
years issues such as natural disasters, fears of terrorism and war, the
economy, the stock market, job insecurity, as well as one's own personal
problems all have contributed to a pervasive sense of uncertainty.
Uncertainty creates a feeling of being out of control of one's
experience, even of one's whole life. This uncertainty serves to create
a void that too easily gets filled by mental worry. As worry increases,
we become more preoccupied and less able to focus on the details of
work.
The following information is meant to provide you, your co-workers
and your family members with some strategies to help you cope at this
time.
Do something different -- Whenever you find yourself worrying,
following this simple step-by-step approach can help you refocus on the
present moment.
Catch yourself when you are worrying -- Worry is so habitual
that you can easily get lost in it without even realizing it. To help
with this, listen to what you are saying to yourself. Catch the words
you use as you worry. Your body will also tell you when it's happening,
as most people feel more physical symptoms (tight chest, racing heart,
sweaty, shortened breathing, body tension, etc.) when they worry. Also,
you are likely to feel more nervous, anxious, frustrated or angry as
worry occurs. Notice your behavior as it surfaces, especially nervous
habits. Use any of these warning signs to catch yourself.
Thought stop -- Once you've caught it, stop the worry process
by saying “STOP” to yourself or, if appropriate, out loud. You can also
see a red stop sign in your mind as you say stop. This process of
engaging your thoughts constructively leaves little room in your
conscious mind for worry.
Take slow deep breaths -- Taking deep abdominal breaths can
help you feel more relaxed and at ease. Deep breathing can stop worry.
Try doing the 5-second breath exercise described below.
Focus your attention positively -- Now that you are calmer,
direct your attention where you need or want it to go. These things can
include your work duties, family needs or whatever brings you a greater
sense of stability or pleasure.
Deep breathing -- The practice of deep abdominal breathing on
a regular basis can help you feel more relaxed and at ease. Deep
breathing increases oxygen flow to the body and brain, decreases
negative thinking and worry. Practicing deep breathing can also enhance
concentration and promote the excretion of bodily toxins.
The 5-second breath
Take a slow deep breath that fills about 5 seconds of time for
each breath (about 2½ seconds inhale, 2 ½ seconds exhale).
You can use the second hand on a clock or watch to time your
breath. Use of the second hand can help direct your attention away
from worry, focusing instead on the deep breath and your experience
of relaxation.
Your chest, torso, and stomach will expand on the inhale and
contract on the exhale. As you expand on the inhale, your lungs fill
deeply.
Breath through your mouth or nose, whichever feels more
comfortable.
Try taking 1 minute of the 5-second breaths. Or you can take
sets of 5 or10 of the 5-second breaths. Try either approach 3-5
times per day for maximum effect.
Self-care tips
As our attention becomes focused on news coverage and other events,
it is easy to find ourselves slipping away from healthy habits and
coping strategies, at a time when we need them more than ever. Here are
some suggestions to help you stay on track with your health habits,
which in turn will help you feel a greater sense of control during these
uncertain times.
Recognize your own feelings and talk about them with someone you
trust.
Take care of yourself by making sure you get enough sleep, eat
well and exercise to take care of stress. Drink plenty of water and
avoid large amounts of caffeine and sugar.
Answer your children's questions simply and honestly. Don't
share more information than they need to know. Try to keep your
answers unbiased so that your kids don't pick up prejudices about
other groups of people.
Reassure your children about their safety.
Limit exposure to news coverage that focuses on upsetting
images. It's okay to turn off the television and do other things.
Continue your regular routine at home and work, so that things
feel normal for you and your family.
Try journaling. Many people find it helpful to write out their
thoughts and feelings.
Spend time on the things that are really important to you. Make
sure you're focusing your energy on the things that matter most.
Call Aurora's Employee Assistance Program for free and
confidential support 24 hours a day (800-236-3231).
As your Employee Assistance Program, we would like to provide you with
the following tools to assist you and your family in these challenging
times.
