In the last few days, the reality of the current coronavirus pandemic started to hit me. At first, shortly after MUW announced class cancellations, I threw myself into work completely escaping our new reality of social distancing, online classes and an uncertain future. Even the coronavirus media frenzy seemed to have no impact on my outlook – it just did not seem real. Don’t worry, I stayed at home and practiced hand hygiene measures keeping everyone else’s safety in mind but without ever thinking of how this is affecting my life.
Now, whenever I open my Facebook newsfeed filled with COVID-19 posts and news, I can’t help but worry. I start feeling restless and crippling anxiety. My mind races from when I will be able to see my family and boyfriend again, the health of my grandparents in Warsaw, my away clinical rotations this summer to all the people affected by the pandemic. Even the inability to help as a medical student is starting to make me feel useless.
All of a sudden, my mind went from escapism to worst-case scenarios! And now I just want go back to a more positive state of mind.
Thankfully, I came across the work of Martin Siegelman, who is a Professor of Psychology at Penn State University and pioneer of positive psychology. In a recent article written by Michele W. Berger called “A simple exercise to help stay calm in the face of coronavirus uncertainty”, Siegelman proposes a method which can shape the way we think about worst-case scenarios. In this article, Siegelman explains that it is a normal evolutionary response to catastrophize any problematic situations in our lives – and oftentimes; these negative thoughts end up being unrealistic. However, we can adapt the way we think about adverse life events by merely following these four steps below:
· First, imagine the worst-case scenario.
o For example, one of my worst-case scenarios is not being able to fly home this summer to see my family, boyfriend and write Step 1 of the Canadian licensing exam.
· Now, picture your best-case scenario.
o The best case is that everything goes as planned and I will return to Canada in June.
· Next, think of what the most realistic scenario is. Even if it is very difficult to imagine (It took me a few minutes but give it a try!)
o I will have to postpone my flight to Canada which means I will get to spend less time with my family and boyfriend but I will keep talking to them regularly on facetime. I will still be able to write the licensing exam even if it is at a later date.
· Finally, try to come up with a plan on how you can achieve your most realistic scenario.
o I will stay on top of my studies and work together with the departments to find any solutions together.
o I will practice social distancing and any other health & safety measures.
o I will keep preparing for the Canadian licensing exam and start looking into alternative dates.
o And I’ll continue to spend time with my loved ones on facetime.
So whenever you feel like your mind is stuck thinking about all the negative situations that can happen as a consequence of this pandemic, I encourage you try this exercise. It really helped me and I hope it will help you, too. Do not be hard on yourself if you are having a difficult time with this! Step 3 and 4 are not easy, so take as much time as you need.
Feel free to share your worst- and best-case scenarios in the comment section.
Author: Maggie
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