Do you seem to keep hearing the word ‘unprecedented’ everywhere you go? Does it seem to give you the creeps when you hear it and make you wonder about present day circumstances? We may almost be through with 2020, but this word is a key indicator of the times we’re now living through. Read on about how to cope with it.
You’re Not Just Imagining Things: It is Unprecedented Now
We are truly in an age where there are many things that are definitely unprecedented, from our politics to pandemics, from the climate situation to our economic stressors, these are truly times like no one has ever lived in before. I don’t say this to seem all doom and gloom, but rather to really validate that everyone is contending with a truly unique global situation. It makes a lot of people scared. It makes many people depressed. Whatever effect it is having on you, there are some things you can do about it.
Fear of the Unknown is at the Heart of Living in Unprecedented Times
The more things seem unfamiliar to you, the more fear of the unknown can creep in. Many, many people have an unbridled fear of the unknown. When faced with fear of the unknown, people can make up all kinds of wild scenarios about the future, and get really upset thinking about them. In the world of Cognitive Behavioral Therapy (CBT), it is typically called catastrophizing or fortune telling. We all can tend to try to predict the future, and people who think in a linear manner will tend to imagine things getting worse and worse. The problem is they miss much of what is going on around them right now.
What Mindfulness Offers to Help Confront the Unprecedented
If you're stuck in catastrophizing or fortune telling thoughts, you are either prone to being anxious or being depressed. Anxiety can happen when you’re trying to figure out how to handle terrible circumstances that haven’t come to pass yet, and depression can happen when you feel hopeless about being able to meet whatever challenges head on. The main thing here is that you’ve missed experiencing the here and now, which may be pleasant, unpleasant, or neutral. The present is the only thing we have however. The problem is that most people in the western hemisphere aren’t comfortable with just focusing on the here and now, so it’s important to be able to try to do just that. There’s an old saying that most people aren’t comfortable with sitting in an empty room by themselves for any significant amount of time. You may think you’re okay with this, but if you had to also sit by yourself without a cell phone or internet access you probably wouldn’t be.
Dealing with Unprecedented Times Can Start With Focusing on Breathing
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Anyone who struggles with anxiety probably needs to be able to do some kind of deep breathing exercise to help calm their fears. One I like to do with my clients involves breathing in through the nose to the count of 4, holding a sec or two, then exhaling through the mouth to the count of 4, 6, or 8. You can do this for up to 5 or 10 minutes for maximum benefit. There’s also simply following your breath for a certain amount of time each day, which is one of the simplest ways to practice mindfulness. If you have thoughts come into your mind, you gently redirect your focus back to the breath and start a meditation practice this way. Other people need to focus on body sensations going over different parts of their body, or they may do progressive muscle relaxation to help get the attention to something better than ‘monkey mind’ thoughts that dance in their heads continually. Whatever you choose to do, it is worthy of your focus because what’s going on right now is worthy of your attention.
How I Help People with Unprecedented Times
I use some of the techniques mentioned above to help people with the anxiety and fear that go with the times we’re living in now. These can be done just as easily with online therapy as with in-person therapy, so don’t let that discourage you from reaching out for help if you need it. There are lots of YouTube videos on different forms of meditation you can do, but some people need others to listen to them to help overcome unprecedented situations that are continually occurring on an almost daily basis. I have used a variety of methods to help my clients deal with the times we are living in and the mental health crises that can go with them. You can call the number above or fill out the form at the bottom of the page for a free 20-minute phone consultation to find out if I might be able to help you in your situation. The worst thing you can do is simply react without thinking, and if getting professional support is the right thing for you, I hope I can serve as some type of a guide in the process. You don’t have to walk the path on your own!
Visit our specialty page on anxiety therapy to learn more about how Scott can help you with anxiety.
About the author: Scott Kampschaefer, LCSW is a private practice therapist in Frederick, Maryland. He has an extensive background in working with depression, anxiety, and bipolar disorder at a clinic for older adults with these disorders in Austin. He now works with adults and adolescents 14 and up in private practice. His new book is entitled The 5 Pillars of Addiction Recovery and is available for purchase on Amazon and in paperback on this website.