Managing Your Own Reactions

G etti ng b a c k to “ i n p e rs on” l i fe fol l owi ng a ye a r of

i s o l ation

Training Goals

Recognizing the affects of the Pandemic on your life and reactions

Building positive relationships

Managing the pressures of returning to “normal”

Altering our view of how things “should” be in life

Learning to Engage in Self Care

Managing our stress

The pandemic caused us all to learn how to navigate life in a remote and isolated way. We learned new technology, adjusted to remote jobs and classrooms. We adjusted to being at home a lot. Now, we are all returning to in-person life again… Now what?

COVID Pandemic and Isolation

For some, it has caused isolation, a loss of in-person social skills, grief, sadness and anxiety. For others, they have managed to carve out a better life balance, flexibility and positive insight. For most, it is something in-between.

Everyone has had some reaction to the past 18 months.

Common reactions to the pandemic

Negative:

• Increased fear/anxiety

• Financial worries• Job losses or

changes• Everyone home• Family conflict• Substance use• Grief• Depression• Poor eating• Increase of bad

habits

Positive reactions

Positive:• Better at technology• Value of life, friends and

family• More family time at home• Better life balance• Flexibility• Engage in hobbies• Learned new things

(cooking, baking, hobbies)• New job skills

Recognizing our Own Reactions Now

Some are Happy to be back in-person and to live life again:This means going out to eat, going to movies, shopping in person and reconnecting with our friends and family and coworkers. To them, it means life is getting back to the way it once was.

Some people remain worried:

Some people are scared of the variants, of getting sick, of being around people. Some have enjoyed the time at home and with family, pets and loved ones. Some are not happy about long commutes to work again. Some have really enjoyed the balance of working from home and don’t want to return to the job. They don’t know what to expect and some are fearful of the future. Some are still grieving losses of loved ones and relationships.

To begin------first be honest about your emotions. Acknowledge them. Discuss them with wise people who will help guide you. Let yourself feel though. Feelings are allowed. Write it down.

You have experienced a difficult event. Even though the pandemic may be almost over, you may experience some strong reactions, now or at a later time. It is common for people to experience these reactions. Sometimes the reactions appear immediately after the event, however, often times they may appear a few hours or a few days later. And, in some cases, weeks or months may pass before the stress reactions appear. The signs and symptoms of a stress reaction may last a few days, a few weeks or a few months, and occasionally longer, depending on the severity of the traumatic event.

These reactions are normal. They are part of the healing process. Ensure you are engaging in Self-Care to manage your emotions due to your reactions to this.

Physical Reactions Cognitive Reactions Emotional Reactions Behavioral Reactions Spiritual Reactions

• Fatigue• Insomnia/Sleep

Disturbances• Change in Appetite• Digestive Problems• Headaches• Nausea• Other Physical

Problems

• Difficulties with Concentration

• Flashbacks• Difficulty with

Decision Making• Memory

Disturbances/Amnesia

• Confusion• Poor Problem

Solving Abilities• Disturbed Thinking• Feeling “In a Fog”• Hyper-alertness

• Fear• Guilt• Emotional Numbing• Increased Sensitivity• Anxiety• Depression• Feeling Helpless• Anger• Irritability• Frustration• Panic

• Change in Typical Activities or Interests

• Change in Communication with Colleagues, Friends, Family Members

• Withdrawal• Suspiciousness• Startle Reflex• Change in Sexual

Interest or Behavior• Emotional Outbursts• Scapegoating• Pacing or Nervous

Movements/Actions

• Anger at Higher Power

• Blaming Spiritual Entity for the Crisis or Loss

• Loss of Religious or Spiritual Faith

• Turning to a Faith for Answers or Support

• Change in Sense of Self/Inner Power

• Loss of Self/Self-Efficacy

Focus on how returning to in-person existence will affect you. Does this mean long commutes? Are you fearful of getting ill? Are you happy about it? What do you feel about it? Acknowledge it and allow yourself to feel

Write out what you need to do to manage this transition back.

Examine your expectations. Are they realistic?

Be honest with yourself.

Managing the pressure of returning to normalIs it over yet?

First, understand your reactions to the past 18 months. Then examine your reactions to returning to in-person life. Pay attention to this. List your thoughts about it on paper.

Examine your emotions. Write them down.

Explore your options

Find positive resolution that works for you

Practice until you feel it

Example of managing my reaction to return to the job in personG o i n g b a c k

I feel scared and a bit stressed because this means I have to drive to work again. I got a dog while I was at home for the last year and don’t want to leave him alone all day. I am also worried about all these variants I keep hearing about. I just don’t think it is fair.

Listen to the should’ve; would’ve and could’ve you are telling yourself or saying out loud. Are these realistic?

Recognize that we don’t live in a perfect world. Challenge thoughts you may have that lead to your beliefs that may be unrealistic.

Realize that we all have reactions to the recent events and that it is OK to feel. It is NOT OK to take frustrations out on yourself or others.

Write down what you have control over.

Alter your view of SHOULD AND COULD

W e d o n o t l i v e i n a p e r f e c t w o r l d

The Pandemic has taught us that we don’t live in a perfect world. Bad things happen. But good things happen, too. Write your beliefs about how you think things should be. Then step back and write something more realistic.

Take an inventory of how you have been affected

Realize that EVERYONE has been impacted in some way—practice patience but MAKE CHANGES TO BE BETTER

Be realistic—change, even chaos, is a part of life sometimes

Decide how you want to respond (leader or follower, positive or negative)

Realize what you can and cannot control

Focus on what you need to be healthy and well and take steps to do it

Encourage others and be understanding

If you have had COVID, know that there can be

some long-term medical and emotional effects.

Ensure you have medical follow up and are receiving ongoing care.

Change Happens

• Examine your expectations about change and belief about how life should be.

This Photo by Unknown Author is licensed under CC BY-SA

Self care

• Do what you must to be healthy and well• Eat right• Exercise• Go to the doctor• Walk• Get outside• Engage in physical, emotional, social and spiritual self care

Engage in Self-Care EVERY DAY!

Moving forward

• Be hopeful• Talk, talk, talk • Reframe negative thought• Speak positivity• Have realistic expectations• Do your best at home and work• Deepen your connections with others• Have some humor

Get support

• Talk to trusted family members and friends• Know that if you miss the mark it is not the end. Keep trying. Be

around people who encourage you to keep going• Talk to a counselor about the negative reactions and learn to

change them• Reach out to others who have been there• Join support groups• Watch inspirational movies and videos

Manage your stressG o t o t h e d o c to r fo r a c h e c k - u p , exe rc i s e ,

m e d i tate , h ave s o m e f u n a n d ta l k t o o t h e rs . S e e k c o u n s e l i n g i f y o u s t r u g g l e

Be KIND to othersWe d o n ’ t k n o w w h at o t h e rs a re o r h ave b e e n

t h ro u gh . We d o n ’ t k n o w w h at i s d r i v i n g t h e i r re s p o n s e s . We a l l h ave b e e n a f fe c te d i n s o m e ways , s o b e k i n d a n d p a t i e nt w i t h

o t h e rs .

Get help if you or your loved ones need it

• Give us a call at (800) 346-3549• visit us on the web at

www.uteap.org• UTEAP provides Lee College employees and dependents

counseling and worklife resources. EAP is confidential and short-term counseling is free.

Fall 2021 Convocation A YEAR OF LISTENING, LEARNING, AND LEADING