2020 Apr 6
At a time when Covid-19 takes its toll on the global economy and on our livelihoods, job insecurity becomes yet another distressing addition to an ever-increasing pile of pandemic related stressors affecting Sri Lankans. For most, it is the fear and uncertainty of what the future holds that adds to feelings of fear and anxiety. With advice from Management Psychologist, Iranjali Abeyratne, here are some healthy tips and recommendations for coping with negative emotions that stem as a result of job insecurity.
ACKNOWLEDGE HOW YOU FEEL
Ignoring your emotions can be bad for your health. Management Psychologist, Iranjali Abeyratne recommends taking a step back and understanding why acknowledging your feelings are important. Are you anxious? Do you feel angry? Are you hurt or feeling nervous? Labelling how you feel can not only help you feel in control but can also help you make better decisions.
ASK YOURSELF – “IS THIS SOMETHING THAT I CAN CONTROL?”
Excessive worrying may surface as the prospect of losing one’s job looms over the minds of most employees. “The trick here is to flip the coin and ask yourself – ‘is this something I can control?’ It is important that you answer this question honestly and realistically. Reframing your outlook and emotions can have a significant impact on the way you perceive events.
DON’T WASTE TOO MUCH TIME WORRYING
As human beings, we are hard-wired to look for certainty. We feel safe knowing what is going to happen next or what to expect. Therefore, with concerns such as job insecurity or unexpected income loss, being worried is a natural response. Iranjali says that while worrying is inevitable, it is not advisable to waste too much time or energy on worrying about being laid off by your employer. Wait until you are told for certain. In the meantime, engage in healthy coping techniques to help you deal with the fear and anxiety that may surface during this time.
TRY THESE COPING TECHNIQUES:
a. The ABC model – ABC stands for ‘(A)ctivating event + (B)eliefs + (C)onsequences
Firstly, identify the triggers that activate your stress. These triggers can vary from major life events to daily hassles and can greatly impact your thought process and individual beliefs. Secondly, focus on your beliefs, opinions and perceptions. These beliefs determine how we understand and interpret what happens to us. Thirdly, consequences are the result of our activating triggers and beliefs. Thoughts impact feelings. Therefore, by consciously managing our triggers and adjusting our beliefs, feelings such as stress and anxiety can be easier to cope with.
b. Expressive writing
Writing freely about the thoughts and emotions that cause your anxiety and stress can very helpful. Expressive writing brings clarity and helps release bottled-up emotions in a healthy way.
c. Hypothesis-driven thinking
Those facing an uncertain future, especially with regards to their job, may find it helpful to think in terms of hypotheses. For instance, ask yourself – “what can I do to change this?” or “If A happens, how will the prospect of B work out for me?” etc.
d. The 5‐4‐3‐2‐1 Grounding Technique
Grounding techniques bring you back to the here and now. This exercise is a tried and tested method to use whenever you feel overwhelmed or anxious.
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell a pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like gum, coffee, or the sandwich from lunch?
(Source: University of Rochester Medical Center)
STICK TO A ROUTINE
The health benefits of sticking to a healthy routine are plenty. It leads to better sleep, lower stress levels and better overall health. There is no hard and fast rule as to which routines work best. Rather, it depends on whatever works best for you. Try to have a regular sleeping pattern, eat a healthy breakfast, do some exercise and most importantly, take breaks.
MEDITATE
Mindfulness training and mediation are guaranteed ways to lower your stress and manage sudden or frequent bouts of anxiety. The internet is full of useful resources on mediation, yogic breathing and mindfulness exercises for you to try. Dedicate some time off your day to quieten your mind and explore your inner self. Some of the best mediation apps that you may find useful are:
– Calm
– Headspace
– Insight Timer
– Aura
– Inscape
… or explore some YouTube tutorials for activities that work for you.
REACH OUT
There is no shame in sharing how you feel. Choose someone you trust and let them know that you need help coping. As an alternative, you can also reach out to someone at the end of a helpline:
CCCline – 1333 (tool-free/24 hours)
National Mental Health Helpline – 1926 (24 hours)
Shanthi Maargam – 0717639898
Sumithrayo – 011 2696666 (9AM to 8PM)
The Ohana Project – theohanaprojectsl@gmail.com
Information derived from Founder of Edhati Consultancy Iranjali Abeyratne
