Thread by @EmmaLK

Good morning. It’s time for another thread, and this time I’m going to talk to you about coping. I’m going to take what research tells us about the psychology of operating in extreme environments and see what we can learn that could help us in our current lockdown.

I think many of us are feeling as if there is no end in sight now. We seem to be alternating wildly between hope and hopelessness. We are isolated, entirely bored or wildly overworked, and there is little we can do to change our situation.

What that means is that a huge amount of the research that has been done on Antarctic winter-overers, astronauts and submariners can applied to where we are now. We talked last week about the effects these environments can have on our brains and behaviour.

But what about coping? What can they teach us about how to not just get through this, but to grow from this? The first thing to note is that, yes, our situation sucks. However, within this sucky situation, there are moments of light, of hope.

Research from the toughest operating environments in the world shows us that positive reappraisal - that is reframing negative events by focusing on the good in them - can be a powerful coping tool.

Let’s break that down. When we are feeling afraid or down, that negative affect has an effect on our way of processing the world. Instinctively, we narrow down our focus to the threat itself and that threat starts to dominate our thinking. What we end up with then is rumination.

Rumination means repetitive thoughts focusing on a negative event - like a global pandemic. The problem with this is that rumination is associated with poorer problem solving, poorer mental health, increased rates of depression. Tis not good.

However, if we can look at our situation, and find within it SOMETHING that is positive, the effect can be quite fascinating. So, take me for example - I have realised over the past year that I am able to cope with far more than I ever believed possible.

This positive reappraisal doesn’t make the badness go away. But what it does do is allow me to change the way in which my brain processes the world. When I am feeling more positive, my thinking focuses outwards, at the world at large.

I am capable of being more flexible in my thinking, more creative. I am less likely to become depressed or anxious.

Antarctic explorers have found that finding a positive within an almost unbearably tough environment can have major implications on their ability to not just cope within them, but also grow from them.

Research also notes that making a deliberate attempt to appreciate aspects of a situation (I appreciate how much time I have now with my husband and children - mostly!) can have a remarkable effect on our ability to cope with challenges.

The more we focus on searching for the positives in any given environment, the more trained our brains become to do that in the future. Hence the better we function.

Extreme environments are not simply about pain. They also lead to personal growth, a sense of accomplishment, an increase in self confidence and courage. None of us chose to live within this extreme pandemic environment of ours. But that does not mean we cannot grow from it.

In fact, research suggests that for the vast majority of us, we will not only survive this but become better for having lived through it.

So, some basic tips from isolated and extreme environments. Find the good within each day. Even if the most you can say is that this is one more day over and that you have survived, that is something. Focus on that. On how tough you must be to have made it this far.

Set small, manageable goals for yourself, each and every day. Even if it is just taking a shower, or folding the laundry, marking off days with small goals can help give you a sense of control in this uncontrollable situation and help you to feel capable.

It’s always good to remember that coping is all about our perceptions of what we are capable of. The more you recognise your own strength, the better your coping will be.

If you, like me, are constantly surrounded by your nearest and dearest, recognise how overwhelming this can be - for you and for those around you. If children want to go to their rooms for some quiet time, that’s fine (by fine, I mean bloody awesome!).

We all need personal space & remembering that applies not just to us but to those around us can be really powerful in reducing stress and conflict.

To combat a sense of isolation, reach out to those in similar positions. I have loved Twitter for this throughout the pandemic. So many of us are struggling with the same things, and sharing that with others can be a powerful way of reduced our perceptions of lonelinesss.

It’s REALLY important to try and minimise the use of rumination and catastrophising. And I say this as a semi professional catastrophiser. When your mind starts wandering off to the ‘We’re going to be living like this forever’ camp, stop. Pull back.

Forever is too far away. All that matters right now is this moment, this next step. You can’t control forever. You can control that next step.

Give yourself a small goal (unloading the dishwasher), feel that sense of accomplishment that comes when you achieve it, and refocus on this day. Give yourself something, every single day, to aim for.

Don’t underestimate the value of humour. I have spent my entire life around police officers. Black humour is my native tongue. It is a coping mechanism and it damn well works.

If your sleep is being disrupted by the isolation (as it is for many of us), set your alarm. Get up at the time you would have pre-pandemic, no matter what happened the night before. GET DRESSED.

I can’t overestimate the value of this one. It creates a healthier mindset, will allow you to feel that you still are who you were before.

Astronauts & Antarctic personnel recommend using a white light 1st thing to help keep your circadian rhythms functioning properly, so if you’re having trouble sleeping, this might help. Exercise is also key & they recommend reading a few pages of a good book before bed.

This, what we are living through now, this is the event of our lifetime. We know we can do it, because we have done it. We have been doing it for a long time.

This will change who we are and how we live our lives, because when this is done, we will finally understand just how much we are capable of. Keep going. We can do this.

If you want to read about coping in more detail, here is the sign up form for my newsletter. In this 1st one I'm going to be talking about extreme environments in more detail and what we can learn from them that can help us survive lockdown.
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