Facing the Unknown: Coping with the Uncertainties of the COVID-19 Era

By Catherine Mutti-Driscoll
ADHD Coach, Hallowell Todaro Center Seattle

There is a lot of uncertainty right now: job uncertainty, the uncertainty of how much longer many of us will be at home, the uncertainty over how to manage our mental health. Uncertainty is not easy to deal with when you have an ADHD mind that is predisposed to anxiety.

Here are some tips to help you cope:

Schedule Some Worry Time

Schedule a “worry date” with yourself where you can bring all those lurking anxieties to the surface. Give yourself a time limit, write all of your worries on paper, and then move on with your day. For the worries you just can’t seem to let go, consider talking to someone. As Hallowell and Ratey (2011) advise, it is important not to worry alone. Ask yourself, would talking to a friend, family member, or a therapist help? 

I find that using the free Moodnotes app helps me process my feelings and then gives me an opportunity to work with them and move on.  

Educate Yourself, But Avoid Information Overload

Zero in on the problem that is bugging you most and ask yourself what information would help you accept it as best you can. 

If you need more reliable information to help shed light on whatever it is you’re worried about, try to find it. For example, if your anxiety is based around contracting COVID-19, seek out reliable information sources, such as the CDC, the WHO, or your local public health organization, and educate yourself on high versus low-risk activities. I have found that reading about how there is a low-probably of contracting the illness and not recovering has helped me with anxiety starts to mount. 

Alternatively, if the problem is too much information coming in, schedule time away from your screen to re-connect with yourself.  

Read ADDitude Magazine’s coronavirus coping strategies for more advice on this topic. 

Focus On the Present Moment

Sometimes it’s hard to remember that all we can ever know and control is here in the present moment. Since this is the case, what can you control about your actions today? How can you manage your stress and anxiety through your small daily actions? Can you focus on minimizing risk by washing your hands, trying to do good work, and wearing your mask? Can you focus on what you ARE doing to support a positive future for yourself here in the moment? 

I feel much better when I wear my mask, wash my hands regularly, and use gloves at the grocery store. Is there anything that you can do to help you feel more in control? 

Make a Daily Self-Care To-Do List

Since today is all we have, determine what you can do to make this the best day possible in your particular circumstances. How can you make today about what is most important to you? How can you support the positive future you envision, even if we don’t have all the details and specifics about how that will look? 

For me, I am managing my work projects in addition to scheduling time for exercise, meditation, and self-care. These activities help me to stay grounded in the face of interruptions from children, homeschooling demands, and erratic schedules (juggling mine, my spouse’s, and my children’s).

At the start of each day, make a list of items you’d like to achieve for yourself, as it’s far too easy to forget your own needs during times of difficulty. 

Recognize That Life Is Always Uncertain

While the uncertainty can feel bigger right now, the truth is that life is always changing and the future is never certain. This can be scary, but it can also be exciting. In the midst of this turbulent time, are there any small joys or opportunities that have surprised you? What have you been learning about yourself and others? 

I have learned that working from home is far less draining for me than going to a workplace.  Having less on the calendar is helpful too. I am still working on how to find more alone time...that is definitely a need of mine that I am continuing to work on! :-)