Stress Tests

Living in An Uncertain World

Jeffrey Chernin, Ph.D.
Special to the Mirror

   One of the most difficult situations for many of us to deal with is uncertainty about the future. In the post 9-11 world, we are uncertain about when and where the terrorists will strike, and we naturally worry if we or our loved ones will be harmed.
   This situation also causes us to feel helpless, because on an individual basis, there is nothing we can do. Collectively, we are trying to stop terrorism, but being unable to stop it so far gives rise to feeling powerless.
   We also live with confusion, which has been made worse by leaders who tell us to “get back to normal” while making drastic changes in their lives. The sad reality is that we will never get back to normal. And while we can no longer go through daily activities as we have been, we’re still unsure of all of the precautions to take in order to remain safe.
   When life is changing as it is, it can create many challenges. The purpose of this article is to discuss difficulties that can result from ongoing uncertainty so that you can identify the problems and take steps to correct them.
   It’s useful to look the current situation through the lens of a stress management model. Simply stated, stress occurs when demands exceed resources. Demands include needs, expectations, bodily demands and physical environment, as well as changes that affect home life, work, and community. Resources include abilities, attitudes, and assistance from friends and family.
   When demands exceed resources, we attempt to find ways to cope. Some ways to cope are helpful. Others are actually harmful and may cause you to fall back on or develop unhealthy activities.
   For example, one young woman mentioned that after the terrorist attacks she intentionally went back to smoking after quitting several years ago. Other people are overeating and using drugs and alcohol.
   While these forms of coping may help us get through the day, they are actually new demands on our systems. In a vicious cycle, the need to escape produces unhealthy coping strategies (demands), and these demands lead to emotional instability, thus leading to more reasons to escape.
   This added stress may create physical and emotional problems. Physical problems resulting from stress include headaches and stomach/gastric problems. Stress also leads to lowered resistance to viral and bacterial infections, including colds and the flu.
   In this unsettled time, some may find that they are experiencing symptoms of post-traumatic stress. Signs of post-traumatic stress include repeatedly reliving the events of September 11, insomnia or nightmares, flashbacks, being easily agitated, and hypervigilance.
   Stressful changes and helplessness can also give rise to depression. Symptoms of depression include withdrawing from formerly pleasant activities, feeling “blue,” significant weight change, fatigue, and difficulty concentrating.
   Uncertainty breeds anxiety, which is another consequence of ongoing stress. Signs of anxiety include feeling restless, irritable, and muscle tension, as well as having difficulty falling and staying asleep, and panic attacks.
   If you are experiencing any of these symptoms, it is important to find ways to reduce stress by reducing demands and increasing your resources. For example, walking 15 minutes per day can contribute to emotional health. Adding yoga or meditation to your fitness schedule can also help.
   Many people find solace in spirituality, which can also be helpful. Another way to increase resources is to keep a journal, which not only benefits people emotionally, but also leads to better physical health.
   To further increase your resources, try to surround yourself with loving family and friends. In fact, it’s helpful to look at your current relationships.    Spending less time with people who are an emotional drain and more time with people who supportive can also reduce stress.
   If friendship and family support is not enough, one option is to seek counseling. Individually or in a group setting, counseling can reduce stress as it provides critical social support.
   In addition to counseling, you may wish to find a facilitated support group, which is a group of people who want to discuss the situation in order to develop coping strategies.
   Whichever forms of support and coping strategies you employ, remember that you have choices as to how you react to uncertainty. With enough support, you will find it easier to choose ways that are constructive and beneficial.
   Campion Counseling Center is providing a workshop on how to cope with uncertainty on Saturday, November 17 from 1 to 3 p.m. This interactive workshop is free and open to the public.  In the first half, strategies to manage stress, ingredients for a better quality of life, and ways to find meaning from tragedy will be offered. In the second half, Campion staff will facilitate support groups. If you would like to attend, RSVP by November 15 at (310) 828-6007, ext. 105. Seating is limited.
   Jeffrey Chernin, Ph.D. is Director at Campion Counseling Center, which is part of the Ocean Park Community Center.