January 6, 2022
Strategies for Managing Uncertainty and Anxiety
Over Winter break, our family hit the ski slopes for the first time in two years. The first two days were perfect ski conditions (no crowds, fresh powder, clear skies & sunshine, etc.) which allowed us to acclimate to the pistes. On the third day, a thick blanket of heavy fog descended upon us midway down the mountain. If you've ever skied in poor visibility then you can relate to the expression "not being able to see your nose in front of your face." Although I'm an intermediate skier, the experience was incredibly nerve wracking for me. I'm very cautious and rely on looking way ahead to calculate the hazards. Not being able to see what was ahead was disorienting, but there was no option but to tough it out. I had to adapt a new strategy for survival… Slow Down, Focus, Keep Moving Forward, Baby Steps, and Stick Together.
Slow Down: Not being able to see what was ahead meant that I had to respond quicker so I needed to slow down. Maintaining control was critical.
Focus: Because the poor conditions limited my vision, I was forced to narrow my focus to the area right in front of me. This shifted my attention to focusing on the "here and now" and prevented me from worrying about what's further ahead.
Keep Moving Forward: I had no choice but to keep moving forward despite my limited awareness of what was coming my way. The only way down the mountain was to push through my fear! I had to stop overthinking and rely on my instincts to respond.
Baby Steps: Instead of feeling overwhelmed by the insurmountable task at hand, I concentrated on "baby steps" or doing just one turn at a time.
Stick Together: In difficult circumstances there is safety in numbers! I found myself watching other skiers for guidance on how to navigate the difficult terrain.
I managed to make it down safely and even went back up again despite the poor conditions! With repeated practice, I became more comfortable and adept at skiing under less than ideal conditions. I have found myself using this "skiing in fog" analogy when talking to my kids about managing uncertainty and coping with the disruptions to our lives as a result of the pandemic. Coping with uncertainty long term feels like skiing with zero visibility; trying to navigate our way with limited and constantly evolving information is anxiety-provoking and exhausting. We may have been here before, but we don't know exactly what lies ahead this time around. We really have no choice but to push forward, but we may need to reassess our survival strategy. There is no shame in acknowledging how uncomfortable this feels. Some of what we are dealing with may feel "déjá vu" but I don't necessarily feel much wiser or better equipped this time around. On the contrary, I've found myself re-reading resources published at the beginning of the pandemic and found many of the recommendations remain relevant given our current realities and challenges. Here are some of the resources and tips that I have found helpful in reframing my thinking around how to manage uncertainty and anxiety:
It is my hope that these resources will help support your family during these uncertain times. Please do not hesitate to reach out to any of us in ASD's Community Well-Being Team including our counselors, our Educational Psychologist, Nursing Team, or myself if you have any concerns regarding your family's well-being.
Respectfully,
Tracy Murphy
Director of Student Support Services
