Autumn Anxiety?? You Might Be Experiencing "Pandemic Flux Syndrome"
We are moving into the Fall season! Autumn is a great time for reflection and to practice letting go of that which no longer serves us. This is a season we all hoped would be different than the last but looks unfortunately similar. Whether we care to acknowledge it or not, COVID cases are rising again, and many safety measures are once again in place. Even with vaccines, breakthrough cases are sadly not out of the ordinary. How can we go from an early summer of feeling so hopeful, back to how we felt at this time last year? If you are experiencing spikes in anxiety and depression, you are not alone. Amy Cuddy, an author and social psychologist and JillEllyn Riley, also an author, say the term for what we are experiencing is called “pandemic flux syndrome”.
It isn’t typical for humans to be forced to recalibrate to new circumstances repeatedly. In the early stages of the pandemic, many of us had been relying on something called “surge capacity” which is a term discussed by psychologist Ann Masten. “Surge capacity is a collection of adaptive systems — mental and physical — that humans draw on for short-term survival in acutely stressful situations,” Masten explained in an interview with journalist Tara Haelle. But eventually, our surge capacity runs out and we need a break to recharge.
Furthermore, a phenomenon called “affective forecasting errors” may be an explanation for our moods. This is a phrase, coined by Harvard psychologist Dan Gilbert and University of Virginia psychologist Tim Wilson, refers to the human tendency to be inaccurate when predicting our reactions and duration of emotions during a life-changing event. This could be why we are experiencing more anxiety surrounding the loosening of restrictions when we thought we would feel relief. Or perhaps we don’t feel ready to let ourselves enjoy this time due to the fear or uncertainty that we’ve already experienced. Our moods have not been correctly predicted by ourselves due to the constant changes the pandemic has brought on.
So, what can we do when these feelings of anxiety and stress inevitably creep up? Amanda E. White, LPC and founder of Therapy for Women in Philadelphia, PA (@therapyforwomen on Instagram), says first and foremost, “You’re not crazy; this phase of the pandemic is really hard for our brains!”
Practice “opposite action” when learning to understand your tendencies. Are you someone who tends to make changes when anxious? Or do you tend to not return texts or phone calls when stressed? Naming your tendencies can help you understand how you operate. Doing the opposite of those tendencies is a deliberate attempt to shake up your emotional reactions that may be unhealthy.
Set boundaries with yourself by limiting the amount of information you take in. There is so much out there, and things are changing every day; it can be super overwhelming! Maybe you set a limit of 30 minutes of new reading per day, instead of watching visually. Or taking just a 1-2 day break from social media can provide significant feelings of relief from intense information overload.
Focus on things you can control and plan small things you can do. This is huge! Your brain tends to crave control or predictability, so look for ways you can achieve this by making lists and crossing things off, cooking meals, or journaling.
Stop waiting for the pandemic to end because there likely won’t be a concrete ending anytime soon. This one is hard but necessary! And finally, remember that you are resilient. Try practicing radical acceptance of this new normal. Self-compassion can be vital during this time. Be gentle with yourself and treat yourself as you would a good friend.
As always, please don’t hesitate to discuss these feelings with your therapist. Take good care!
https://www.washingtonpost.com/outlook/2021/08/11/pandemic-anxiety-psychology-delta/
https://brenebrown.com/podcast/brene-with-amy-cuddy-on-pandemic-flux-syndrome/