Understanding and Coping with Prolonged Stress and Uncertainty
Do you find it difficult to focus? Perhaps you are feeling anxious, frustrated or even down or depressed, and with an overall lack of energy? You might be experiencing Pandemic Flux Syndrome. I certainly have. I wrote my last blog on September 11, 2021. Since then my energy was consumed by a work, my eldest moving to college, and, life. My creative batteries were depleted. Not much left. Today marks a comeback of sorts as I am writing again and I am planning to relaunch my podcast shortly.
When the pandemic took over and changed our lives as we knew them, many reacted with energy as we jumped into a problem-solving phase (the fight reaction of the three familiar reactions to stress: fight-flight-freeze) as we reorganized our lives. My 50th birthday celebration was transformed into several Facetime calls with family and friends in Finland and a Zoom party with my neighbors, including champagne. People found creative ways to manage their daily lives. Some of us found joy and motivation in the new working arrangements, had more time to balance work and family obligations, and even enjoyed some more time for self-care. Others felt lonely and overextended, and some actually missed their office-family, and creative collaboration. Most of us oscillated between the different states of mind and feelings. Depending on where we were, the kind of work we do, how safe we felt, and how restricted our movements were.
I recall thinking we would return to normal in a few weeks, maybe in a few months, or at last by the end of the year.
Fast forward two years later.
We are still mostly telecommuting from somewhere, or in a hybrid arrangement. If possible. Depending on our work. For some of us our movements are restricted again (my native Finland has imposed strict limitations on social gatherings, again). Those working in health care find them selves again under increased stress and pressure and many are burned-out. Disappointment was a common word used to describe how we felt at the end of 2021. Fed-up! Tired! Had enough!
When will this end? No one seems to know for sure. Our world is in flux.
What does it mean to be in flux and specifically what is the Pandemic Flux Syndrome?
Social psychologist Amy Cuddy, PhD is credited for the term Pandemic Flux Syndrome and for making the concept known. The term ‘flux’ means something that is constantly changing. For example, a person can be in flux, if they tend to change their minds and opinions constantly. Flux also describes something that is moving, for example the flow of water.
The Pandemic Flux Syndrome describes the stress and anxiety we are feeling as the pandemic constantly changes but does not seem to end. We expect and believe there to be a concrete end in sight, but then something shifts, and the pandemic continues. The virus changes, while our limited lives stay the same. We are existing in a liminal state of being between the initial disaster state and a an expected concrete ending with a post-pandemic normalcy. We are in an ‘almost there’ phase when we must continue to wait, to be careful and to adjust.
Living under such uncertain conditions with little or almost no control over what happens next is stressful. As humans we have something psychologists call ‘surge capacity.’ This is our mental and emotional capacity to cope with increased threats and stress. Borrowed from emergency situations, it means the capacity of a hospital during a disaster to manage an increased number of patients (e.g., 50% increase). However, an entity (and a person) can only operate on surge capacity for a limited time. Surge capacity is not meant for long-term coping. There is an expectation that it will end within a certain period when we return to normalcy and recharge. This has not happened yet.
Living on ‘surge capacity’ for a long duration can result in exhaustion, loss of motivation, and anxiety – the Pandemic Flux Syndrome.
How to cope with an uncertain reality that is mostly out of our control? How do we stay motivated and positive?
- Manage Expectations – Try radical acceptance, or to ‘roll with it.’ As individuals we do not have the power to end the global pandemic. There are forces operating that are outside of our control (how the virus mutates). To accept reality does not mean to give up. It means channeling our energy towards actions and behaviors we have influence over. Such as, how we experience the situation and think about it. Are we constantly angry and upset, or are we seeking for ways to help ourselves and others?
- Focus on the positive – this may sound superficial and ‘pollyannish,’ however, approaching challenges with a constructive and problem-solving mindset helps us cope and survive. It can help us tolerate better the distress we are experiencing and have more energy for selfcare.
- Selfcare – During times of prolonged stress when our surge capacity is running on empty, taking care of our health and wellbeing takes on a significant role. Do something that brings you joy (with someone you love). You may need to start from the basics again, as you do not have the energy or the opportunity for team sports, running, and keeping a healthy diet. Start with your sleep hygiene, build in exercise every day, limit the periods you sit, and divide work into 90-minute intervals. Alternate each 90-minute of focused work with a 5-minute stretch, or a brief walk.
- Community – ‘Man is by nature a social animal,’ and ‘society is something that precedes the individual’, as Aristotle said. We need a community to thrive. Living under exceptional pandemic circumstances with isolation, social distance, small group gatherings, and limited physical contact has taken its toll on our health and wellbeing. We need time and resources to reconnect as we transition to more office-based work and as we continue to serve our communities. We will need to relearn how to interact in-person and how to feel safe doing so. Empathy, patience and gratitude will lead us there.
We can do this!
For more on Pandemix Flux Syndrome and living in a liminal lane, check out these:
https://brenebrown.com/podcast/pandemic-flux-syndrome/
https://www.washingtonpost.com/outlook/2021/08/11/pandemic-anxiety-psychology-delta/