flexible & mindful strategies to cope ess

Resilience in Uncertain Times: Flexible & Mindful Strategies to Cope

with Coronavirus-Related Stress 

Christy Denckla, PhD Karmel Choi, PhD

Introduction: Karestan Koenen, PhD Moderation: Bizu Gelaye, PhD

1. Stress 2. Resilience 3. Coping 4. Specific strategies 5. Discussion

What makes something stressful?

Lack of control

NoveltyThreat

Unpredictability

COVID-19

infection

quarantine

jobs/economyclosingsshortages

media

Google Trends for US, accessed March 22, 2020

Signs of stress?

Emotional

• Anxious • Frustrated • Irritable • Sad • Numb • etc.

Physical

Changes in: • Energy • Eating • Sleeping • Moving • etc.

Cognitive

Trouble with: • Thinking • Concentration • Memory • etc.

Behavioral

• Withdrawing • Not doing things • Arguing • Risk-taking • etc.

Behavioral

Emotional Physical

Cognitive

Anxiety/stress are normal… even protective.

stress

adaptivefunctioninghigh

low

low medium high

stress

adaptivefunctioninghigh

low

low medium high

stress

adaptivefunctioninghigh

low

low medium high

stress

adaptivefunctioninghigh

low

low medium high

Resilience

ResiliencePrimer

Choi,Stein,Dunn,Koenen &Smoller (2019)MolecularPsychiatry

Bonanno etal.2012Galatzer-Leyetal.(2018)

ResilienceistheNorm,NottheException

WhatAreResilienceFactors?

Flexibility

Biological systems

Psychosocial systems

Social environment

Natural environment

Built environment

Ungar & Theron, 2019

Faith,

hope,and

meaning

making

Self-

regulation

Significant

others,

social

networks

Agency

and

mastery

Problem

solving

Masten, 2014

Coping

1. Crisis mindset(i.e., These are extraordinary times)

1. Crisis mindset

crisis = time of major change or disruption

(i.e., These are extraordinary times)

crisis = time of major change or disruption

change of expectations

1. Crisis mindset(i.e., These are extraordinary times)

“This is NOT normal!”

stabilize first, then cope

1. Crisis mindset(i.e., These are extraordinary times)

stabilizing anchors

• usual waking times • daily rituals • regular eating • familiar things • _______________ • _______________ • _______________

stabilizing anchors

• usual waking times • daily rituals • regular eating • familiar things • _______________ • _______________ • _______________

give yourself permission to adjust be patient as things stabilize

there is no timeline for this

2. Stress & coping

“stress”

Sikkema, Choi, et al. (2018) Evaluation & Program Planning

Which ones are changeable? unchangeable?

Sikkema, Choi, et al. (2018) Evaluation & Program Planning

Changeable

Try to change the situation

problem-solve

take actionbrainstorm solutions

get help

learn moremake a plan

Sikkema, Choi, et al. (2018) Evaluation & Program Planning

Try to manage how I feel despite the situation

Unchangeable

acceptseek support

distractbreathe

vent focus on moment

Sikkema, Choi, et al. (2018) Evaluation & Program Planning

Engages thinking (executive function)

Promotes flexibility (resilience)

CHANGEABLE? UNCHANGEABLE?

Problem-focusedTake steps to resolve the stressful situation

Emotion-focusedDo something to feel better

despite the situation

Sikkema, Choi, et al. (2018) Evaluation & Program Planning

Specific strategies

EmotionFocusedCoping

EDoing something to feel better DESPITE ongoing problem

*Mindfulness practice*Breathing practice*Humor*Reduce media exposure*Do something fun*Exercise*Distraction*Prayer*Journaling/write/draw

Belly(Diaphragmatic)Breathing

FromPal&Chen(2014)

BellyBreathing:AMethodtoMaintainHomeostasis

Activ

atio

n

Sympathetic: Flight or Flight

Parasympathetic: Rest and Digest

Belly(Diaphragmatic)Breathing

https://goalbookapp.com

ProblemFocusedCoping

P

Take steps to solve/address problem

*Set achievable goals*Make a reasonable schedule/develop a new routine*Reach out to friends online for support/help*Focus on what you can change*Stock up on needed supplies*Educate yourself on best safety practices to stay healthy*Practice good sleeping habits/hygiene*Volunteer*Find a way to serve

Protip:Theseworkbestwhenyoucancontrolthesourceofstress,e.g.exams,workdemands

Activ

atio

n

Emotion Focused Strategy

Problem Focused Strategy

FlexibilityinCopingStrategySelectionisKey

E

P

Discussion