Uncertainty: keeping your sanity

---

Extract from the article: Political instability, social upheaval and polarising public debates are all factors of uncertainty that seem to have intensified in recent weeks. While these situations are often beyond our direct control, they do not leave our mental health unscath

---

Political instability, social upheaval and polarising public debates are all factors of uncertainty that seem to have intensified in recent weeks. While these situations are often beyond our direct control, they do not leave our mental health unscathed. Collective anxiety, worries about the future and a sense of powerlessness can create real emotional pressure. So what can you do?

In times of uncertainty, it's crucial to preserve your mental equilibrium by adopting strategies to manage stress and anxiety.

Protect yourself without cutting yourself off

In a hyper-connected society, information circulates constantly. Notifications follow one another, news flashes by on social networks, and 24-hour news channels saturate our minds. It's vital to be aware of the effect these news feeds have on our mental health.

Limiting news consumption can help prevent mental overload. This can be done by turning off news notifications on your phone, choosing a specific time to read the news (morning or evening), and avoiding sensationalist or anxiety-provoking sources.

When a subject is close to your heart, it can be tempting to react impulsively on social networks. However, it's best to express your opinions in a considered way, avoid over-emotional reactions and avoid getting caught up in hate speech or heated debates. Remembering that not everything you read is true helps you take a step back.

Build on human connections

In an increasingly polarised society, it's healthy to have people with different opinions around you. Talking to people close to you who hold opposing views can enrich your understanding of the world, provided you do so with respect and active listening.

When discussions become too tense, taking a break is preferable to escalating. It's perfectly possible to disagree without rejecting each other. Cultivating empathy and kindness in your relationships also protects your mental health in tense times.

Talk rather than brood

In the face of pressure, it's essential not to keep your emotions to yourself. Talking to a trusted friend, relative or even a professional can lighten the mental load. If the stress becomes overwhelming, there are psychological support structures available in health centres.

You shouldn't minimise your discomfort or wait until you're ‘at the end of your rope’ to ask for help. Expressing your doubts, fears and uncertainties often helps you to understand them better and overcome them.

Taking care of yourself, despite everything

When the outside world seems chaotic, refocusing on simple routines that are good for your mental health can make all the difference. Sleep at regular times, limit the use of screens before bedtime. Eat a balanced diet, even on a tight budget. Physical activity, as simple as a daily walk. Avoid alcohol and substance abuse, which are often used as a temporary escape, and cultivate hobbies such as reading, music and gardening.

These gestures do not solve the world's conflicts, but they do strengthen personal resilience in the face of them.

Protecting our youngest children

Children also feel tensions. They hear their parents' anxieties, hear the news or see images on television or the internet. It's important to support them with honesty and moderation. By observing their reactions, such as irritability, nightmares or changes in behaviour, you can detect any unease.

You should then explain the situation to them in simple terms, answer their questions without over-dramatising, and avoid over-exposure to the media.

Raymond DZAKPATA

Source : « National Institute for Health and Care Excellence », (Angleterre)