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| How to Stay Sane When the World Seems Crazy | How to Stay Sane When the World Seems Crazy |
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| Our constant, relentless exposure to news and headlines has a way of inspiring near-constant dread. As distressing news continually filters to the top of our feeds, phones and TVs, it isn’t uncommon to feel more than a little nervous about the state of the world. | Our constant, relentless exposure to news and headlines has a way of inspiring near-constant dread. As distressing news continually filters to the top of our feeds, phones and TVs, it isn’t uncommon to feel more than a little nervous about the state of the world. |
| And often, many people are. Over 50 percent of Americans want to stay informed on current events but say following the news is a source of stress, according to the American Psychological Association’s 2019 “Stress In America” survey. More broadly, Americans are among the world’s most stressed people, with 55 percent of adults saying they experiencing stress during “a lot of the day” prior, according to a Gallup poll. | And often, many people are. Over 50 percent of Americans want to stay informed on current events but say following the news is a source of stress, according to the American Psychological Association’s 2019 “Stress In America” survey. More broadly, Americans are among the world’s most stressed people, with 55 percent of adults saying they experiencing stress during “a lot of the day” prior, according to a Gallup poll. |
| It’s easy to turn on the news and believe the world is ending. When a large-scale news event — say, a pandemic — affects many groups, people want to discuss it more widely and frequently, said Dr. Kathleen Smith, a therapist and author of “Everything Isn’t Terrible: Conquer Your Insecurities, Interrupt Your Anxiety, and Finally Calm Down.” | It’s easy to turn on the news and believe the world is ending. When a large-scale news event — say, a pandemic — affects many groups, people want to discuss it more widely and frequently, said Dr. Kathleen Smith, a therapist and author of “Everything Isn’t Terrible: Conquer Your Insecurities, Interrupt Your Anxiety, and Finally Calm Down.” |
| This constant conversation can lead to a snowballing of negative thoughts. Catastrophizing, or a pattern of thinking that jumps to the worst-case scenario, is an evolutionary response to threat, Dr. Smith said. | This constant conversation can lead to a snowballing of negative thoughts. Catastrophizing, or a pattern of thinking that jumps to the worst-case scenario, is an evolutionary response to threat, Dr. Smith said. |
| “Humans are able to imagine the worst-case scenario, which is a trait most other animals do not have,” she said. “That ability to do that and plan ahead has helped us survive. It has gotten in the way because we have a lot of reality-based problems today that need solving.” | “Humans are able to imagine the worst-case scenario, which is a trait most other animals do not have,” she said. “That ability to do that and plan ahead has helped us survive. It has gotten in the way because we have a lot of reality-based problems today that need solving.” |
| There are ways to cope when things are rough — and ways to remind yourself the world will keep on spinning. | There are ways to cope when things are rough — and ways to remind yourself the world will keep on spinning. |
| “When people catastrophize, in many ways, it’s a maladaptive way of trying to regain control,” said Dr. David Rosmarin, the founder and director of the Center for Anxiety and an assistant professor in the department of psychiatry at Harvard Medical School. | “When people catastrophize, in many ways, it’s a maladaptive way of trying to regain control,” said Dr. David Rosmarin, the founder and director of the Center for Anxiety and an assistant professor in the department of psychiatry at Harvard Medical School. |
| We try to regulate our emotions when life feels out of control, Dr. Rosmarin said. But anticipating ultimate doom and gloom as a means of taking control in uncertain times is not particularly effective. Jumping to worst-case scenarios breeds poor decision-making, he said: People tend to adopt a “who cares” attitude, which can contribute to hopelessness and despair. | We try to regulate our emotions when life feels out of control, Dr. Rosmarin said. But anticipating ultimate doom and gloom as a means of taking control in uncertain times is not particularly effective. Jumping to worst-case scenarios breeds poor decision-making, he said: People tend to adopt a “who cares” attitude, which can contribute to hopelessness and despair. |
| Sometimes the catastrophic thoughts can become self-fulfilling prophecies, Dr. Smith said. For example: A widespread panic about a toilet paper shortage indeed resulted in a mass of shoppers rushing to buy toilet paper, thus creating a shortage. “We think we need to fix the problem, whether it’s based in reality or not,” she said. | Sometimes the catastrophic thoughts can become self-fulfilling prophecies, Dr. Smith said. For example: A widespread panic about a toilet paper shortage indeed resulted in a mass of shoppers rushing to buy toilet paper, thus creating a shortage. “We think we need to fix the problem, whether it’s based in reality or not,” she said. |
| Although recent history may paint a tumultuous picture, we live in relatively safe times, Dr. Rosmarin said. Less than a century ago, he said, real, consistent threats of war were a reality in ways to which we’re now unaccustomed. (And constant news updates weren’t even present to perpetually stoke fear.) | Although recent history may paint a tumultuous picture, we live in relatively safe times, Dr. Rosmarin said. Less than a century ago, he said, real, consistent threats of war were a reality in ways to which we’re now unaccustomed. (And constant news updates weren’t even present to perpetually stoke fear.) |
| Because of that general feeling of security, we’re not used to dealing with uncertainty, Dr. Rosmarin said. To better accept the unknown, we have to relinquish control, he said, and maintain trust that the powers that be are working to solve large-scale issues — which is what we subconsciously do any time we use public transit and airplanes, for example. | Because of that general feeling of security, we’re not used to dealing with uncertainty, Dr. Rosmarin said. To better accept the unknown, we have to relinquish control, he said, and maintain trust that the powers that be are working to solve large-scale issues — which is what we subconsciously do any time we use public transit and airplanes, for example. |
| “When the cabin door to the cockpit closes and I’m not the one inside,” he said, “I’m happy because I don’t know how to fly a plane and you don’t want me flying a plane.” | “When the cabin door to the cockpit closes and I’m not the one inside,” he said, “I’m happy because I don’t know how to fly a plane and you don’t want me flying a plane.” |
| Anxiety makes us feel powerless, said Dr. Steven Stosny, a therapist who coined the term “Headline Stress Disorder,” or the feeling of stress borne from the news. A sense of powerlessness then breeds fear that we won’t be able to handle the consequences of a terrible event, whether unemployment or sickness. However, we tend to exaggerate the severity of the threat and underestimate our ability to cope, he said. | Anxiety makes us feel powerless, said Dr. Steven Stosny, a therapist who coined the term “Headline Stress Disorder,” or the feeling of stress borne from the news. A sense of powerlessness then breeds fear that we won’t be able to handle the consequences of a terrible event, whether unemployment or sickness. However, we tend to exaggerate the severity of the threat and underestimate our ability to cope, he said. |
| “We cope better than we think we will,” he said. “And that’s survival.” | “We cope better than we think we will,” he said. “And that’s survival.” |
| Instead of feeling powerless, evaluate what you know to be true in this moment — and don’t exaggerate — to help ground you. Think: I have my health, I have my family, I can still make delicious meals. | Instead of feeling powerless, evaluate what you know to be true in this moment — and don’t exaggerate — to help ground you. Think: I have my health, I have my family, I can still make delicious meals. |
| Take stock of your reality by asking yourself straightforward questions, like, “What are my responsibilities to myself, my family and the larger community?” and “What reality-based problems do I need to solve today?” Dr. Smith suggested. | Take stock of your reality by asking yourself straightforward questions, like, “What are my responsibilities to myself, my family and the larger community?” and “What reality-based problems do I need to solve today?” Dr. Smith suggested. |
| “To me, that’s being very responsible because you’re responding to reality and not the nightmare, which is easy to,” she said. “If you jump to the worst-case scenario it doesn’t equip you to help yourself in any way. You freeze up because it becomes unmanageable.” | “To me, that’s being very responsible because you’re responding to reality and not the nightmare, which is easy to,” she said. “If you jump to the worst-case scenario it doesn’t equip you to help yourself in any way. You freeze up because it becomes unmanageable.” |
| When news and facts are constantly changing, it can be easy to jump to conclusions and fill in the blanks, Dr. Smith said. However, we shouldn’t rush to process current events with black-and-white thinking. Absolutist, or all-or-nothing, thinking, isn’t a healthy way to cope, and is common among those with depression, researchers found in 2018. | When news and facts are constantly changing, it can be easy to jump to conclusions and fill in the blanks, Dr. Smith said. However, we shouldn’t rush to process current events with black-and-white thinking. Absolutist, or all-or-nothing, thinking, isn’t a healthy way to cope, and is common among those with depression, researchers found in 2018. |
| To avoid this thought pattern, give the circumstance nuance. Just because a handful of events were canceled, for example, doesn’t mean the world is tumbling into isolation — it means our leaders care about our safety and are taking precautions. Dr. Smith suggests writing down such nervous thoughts or giving anxiety a name. “I call my anxiety Carl,” she said. “Carl says the world is probably going to end — and that makes me go, Carl probably doesn’t know what he’s talking about. Sometimes adding a little bit of humor can help.” | To avoid this thought pattern, give the circumstance nuance. Just because a handful of events were canceled, for example, doesn’t mean the world is tumbling into isolation — it means our leaders care about our safety and are taking precautions. Dr. Smith suggests writing down such nervous thoughts or giving anxiety a name. “I call my anxiety Carl,” she said. “Carl says the world is probably going to end — and that makes me go, Carl probably doesn’t know what he’s talking about. Sometimes adding a little bit of humor can help.” |
| Updated June 12, 2020 | |
| Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks. | |
| So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement. | So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement. |
| A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study. | A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study. |
| The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April. | The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April. |
| Mass protests against police brutality that have brought thousands of people onto the streets in cities across America are raising the specter of new coronavirus outbreaks, prompting political leaders, physicians and public health experts to warn that the crowds could cause a surge in cases. While many political leaders affirmed the right of protesters to express themselves, they urged the demonstrators to wear face masks and maintain social distancing, both to protect themselves and to prevent further community spread of the virus. Some infectious disease experts were reassured by the fact that the protests were held outdoors, saying the open air settings could mitigate the risk of transmission. | Mass protests against police brutality that have brought thousands of people onto the streets in cities across America are raising the specter of new coronavirus outbreaks, prompting political leaders, physicians and public health experts to warn that the crowds could cause a surge in cases. While many political leaders affirmed the right of protesters to express themselves, they urged the demonstrators to wear face masks and maintain social distancing, both to protect themselves and to prevent further community spread of the virus. Some infectious disease experts were reassured by the fact that the protests were held outdoors, saying the open air settings could mitigate the risk of transmission. |
| Exercise researchers and physicians have some blunt advice for those of us aiming to return to regular exercise now: Start slowly and then rev up your workouts, also slowly. American adults tended to be about 12 percent less active after the stay-at-home mandates began in March than they were in January. But there are steps you can take to ease your way back into regular exercise safely. First, “start at no more than 50 percent of the exercise you were doing before Covid,” says Dr. Monica Rho, the chief of musculoskeletal medicine at the Shirley Ryan AbilityLab in Chicago. Thread in some preparatory squats, too, she advises. “When you haven’t been exercising, you lose muscle mass.” Expect some muscle twinges after these preliminary, post-lockdown sessions, especially a day or two later. But sudden or increasing pain during exercise is a clarion call to stop and return home. | Exercise researchers and physicians have some blunt advice for those of us aiming to return to regular exercise now: Start slowly and then rev up your workouts, also slowly. American adults tended to be about 12 percent less active after the stay-at-home mandates began in March than they were in January. But there are steps you can take to ease your way back into regular exercise safely. First, “start at no more than 50 percent of the exercise you were doing before Covid,” says Dr. Monica Rho, the chief of musculoskeletal medicine at the Shirley Ryan AbilityLab in Chicago. Thread in some preparatory squats, too, she advises. “When you haven’t been exercising, you lose muscle mass.” Expect some muscle twinges after these preliminary, post-lockdown sessions, especially a day or two later. But sudden or increasing pain during exercise is a clarion call to stop and return home. |
| States are reopening bit by bit. This means that more public spaces are available for use and more and more businesses are being allowed to open again. The federal government is largely leaving the decision up to states, and some state leaders are leaving the decision up to local authorities. Even if you aren’t being told to stay at home, it’s still a good idea to limit trips outside and your interaction with other people. | States are reopening bit by bit. This means that more public spaces are available for use and more and more businesses are being allowed to open again. The federal government is largely leaving the decision up to states, and some state leaders are leaving the decision up to local authorities. Even if you aren’t being told to stay at home, it’s still a good idea to limit trips outside and your interaction with other people. |
| Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days. | Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days. |
| If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.) | If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.) |
| Taking one’s temperature to look for signs of fever is not as easy as it sounds, as “normal” temperature numbers can vary, but generally, keep an eye out for a temperature of 100.5 degrees Fahrenheit or higher. If you don’t have a thermometer (they can be pricey these days), there are other ways to figure out if you have a fever, or are at risk of Covid-19 complications. | Taking one’s temperature to look for signs of fever is not as easy as it sounds, as “normal” temperature numbers can vary, but generally, keep an eye out for a temperature of 100.5 degrees Fahrenheit or higher. If you don’t have a thermometer (they can be pricey these days), there are other ways to figure out if you have a fever, or are at risk of Covid-19 complications. |
| The C.D.C. has recommended that all Americans wear cloth masks if they go out in public. This is a shift in federal guidance reflecting new concerns that the coronavirus is being spread by infected people who have no symptoms. Until now, the C.D.C., like the W.H.O., has advised that ordinary people don’t need to wear masks unless they are sick and coughing. Part of the reason was to preserve medical-grade masks for health care workers who desperately need them at a time when they are in continuously short supply. Masks don’t replace hand washing and social distancing. | The C.D.C. has recommended that all Americans wear cloth masks if they go out in public. This is a shift in federal guidance reflecting new concerns that the coronavirus is being spread by infected people who have no symptoms. Until now, the C.D.C., like the W.H.O., has advised that ordinary people don’t need to wear masks unless they are sick and coughing. Part of the reason was to preserve medical-grade masks for health care workers who desperately need them at a time when they are in continuously short supply. Masks don’t replace hand washing and social distancing. |
| If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others. | If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others. |
| If you’re sick and you think you’ve been exposed to the new coronavirus, the C.D.C. recommends that you call your healthcare provider and explain your symptoms and fears. They will decide if you need to be tested. Keep in mind that there’s a chance — because of a lack of testing kits or because you’re asymptomatic, for instance — you won’t be able to get tested. | If you’re sick and you think you’ve been exposed to the new coronavirus, the C.D.C. recommends that you call your healthcare provider and explain your symptoms and fears. They will decide if you need to be tested. Keep in mind that there’s a chance — because of a lack of testing kits or because you’re asymptomatic, for instance — you won’t be able to get tested. |
| Research has shown anxiety impacts our decision-making skills, and in frenzied times, you want to make the most informed decisions for yourself and your family. Keep yourself in tiptop shape with elements of self-care: Studies have shown that exercise, deep sleep and social interactions — even if it’s just a phone call or video chat — diminish stress and anxiety. You may also want to step back from social media or find ways to make the experience less nerve-racking. | Research has shown anxiety impacts our decision-making skills, and in frenzied times, you want to make the most informed decisions for yourself and your family. Keep yourself in tiptop shape with elements of self-care: Studies have shown that exercise, deep sleep and social interactions — even if it’s just a phone call or video chat — diminish stress and anxiety. You may also want to step back from social media or find ways to make the experience less nerve-racking. |
| Perhaps most importantly, cut yourself some slack. | Perhaps most importantly, cut yourself some slack. |
| “Don’t beat yourself up for worrying,” Dr. Stosny said. “That’s only going to make you worry more.” | “Don’t beat yourself up for worrying,” Dr. Stosny said. “That’s only going to make you worry more.” |
| Even if group gatherings aren’t feasible, take part in one-on-one video hangouts, FaceTime calls and text threads, Dr. Rosmarin suggested. “Just because we’re socially segregated doesn’t mean we need to be socially isolated.” | Even if group gatherings aren’t feasible, take part in one-on-one video hangouts, FaceTime calls and text threads, Dr. Rosmarin suggested. “Just because we’re socially segregated doesn’t mean we need to be socially isolated.” |
| But remember to turn off the tech eventually. In times of crisis, Dr. Rosmarin advised avoiding phones and other news sources at least an hour before bed. | But remember to turn off the tech eventually. In times of crisis, Dr. Rosmarin advised avoiding phones and other news sources at least an hour before bed. |
| Donate or volunteer with an organization you feel is making positive contributions, whether locally, nationally or internationally. Not only does volunteer work lower the risk of depression and gives participants a sense of purpose, it also may reduce stress levels. | Donate or volunteer with an organization you feel is making positive contributions, whether locally, nationally or internationally. Not only does volunteer work lower the risk of depression and gives participants a sense of purpose, it also may reduce stress levels. |
| “Anything you do proactively will help,” Dr. Stosny said. “It helps ward off some of the powerlessness or anxiety, even if it’s small.” | “Anything you do proactively will help,” Dr. Stosny said. “It helps ward off some of the powerlessness or anxiety, even if it’s small.” |
| And it’s OK if those charitable efforts end with a virtual happy hour or dessert as a reward. | And it’s OK if those charitable efforts end with a virtual happy hour or dessert as a reward. |