Coping with Uncertainty and Transition

The last few years have been challenging for many people and the COVID-19 pandemic has exacerbated stressors for graduate students in the health care professions. For example, you may be navigating your own experiences of stress and grief while working with patients and clients affected by similar experiences. Additionally, the scale and unpredictability of traumatic global events may bring up various feelings including uncertainty, danger, shock, confusion, frustration, disillusionment, and worry. You may face some, many, or none of these emotions over time as you work to process your experience. It is important to remember these emotional responses are valid.

The information shared below may offer some guidance as you identify strategies to support your mental health.

Start with Your Stress Response

Stress responses are different ways that we’ve learned to adapt to threatening circumstances. Knowing your stress response can help you figure out the best coping strategies that align with your needs.

Which of the following patterns resonate with your current stress response?

Develop a mental health plan that fits your current stress response and needs. Remember that your response and needs may fluctuate over time depending on a variety of factors. Be sure to remember that most people—yourself included—are doing their best with the knowledge, uncertainty, and stressors that they have. Be gentle with yourself on particularly hard days.

Structure Your Day

At times, your schedule can have an impact on your mood and functioning. Review your schedule to identify potential challenges especially when you are feeling overwhelmed. Are there tasks that you can reschedule, cancel, or adjust? Even finding one event to reschedule can be helpful when feeling overwhelmed. Another alternative is blocking some time in your calendar just for you. You can use this time to relax, connect with others, or engage in self-care.

Connect with Others

It can be helpful to maintain a sense of belonging by structuring opportunities to engage with friends, family, colleagues, or community.

Set Boundaries with E-mail and Social Media

It’s okay not to be “on” all the time. Identify the most important communication channels and manage how often you engage with them.

Set Boundaries for Media Consumption

Information is rapidly changing and news outlets supply constant coverage. Consider what level of media consumption is right for you. Aim to be informed and updated without feeling overwhelmed. Remember that you are not responsible for being aware of everything that’s happening.

Manage Negative Thoughts and Feelings

Uncertainty can bring up many different thoughts and feelings related to change and uncertainty. Take time to reflect on your mood and what emotions are coming up for you.

Make Plans

Reduce the discomfort of uncertainty by choosing to focus on what you can control. Develop plans that balance your needs with the needs of other people in your life.

Connect with Resources

Student Health on Haven and Columbia University are committed to supporting our students’ mental health and well-being. Check out the following resources to learn more about what's available to CUIMC students.