As humans, we are wired to seek predictability, control and clarity. But with the current government shutdown, we are dealing with the exact opposite: questions, fears and high levels of uncertainty. It can have a big impact on your life, particularly on your physical and mental health. We’ve looked at how uncertainty and negativity can impact our lives in some of our past articles, but given our current situation, let’s revisit its impact and what we can do to help ourselves work through it.

Negative thoughts and emotions are a natural response to challenges in our life, but extended periods can result in physical and mental health issues. Negativity sends our body into ‘fight-or-flight’ mode. We deal with stressful situations by releasing cortisol into the bloodstream, making us more alert and focused. And although some stress is good for us, extended periods of negativity can cause a number of side effects, including:

• Slower digestion and upset stomach
• Irritability
• Feelings of hopelessness
• Decrease in the immune system’s ability to fight inflammation
• Headaches
• Fatigue
• Sleep problems or insomnia
• Changes in metabolism (i.e. overeating or under-eating)

You’re probably wondering if there is any way to break the cycle, particularly right now. Negativity is a habit and, luckily, most habits can be broken with awareness, motivation to change and putting in the work. Here are 3 ways to get started:

• Manage your expectations: When we expect things to work out one way and they don’t, we set ourselves up for disappointment. That’s why we don’t want to place a lot of specific expectations on an outcome we can’t predict. By managing our expectations, we’re able to be more resilient when change inevitably happens.
• Monitor your social media time: Be mindful of the time you spend on social media and how it makes you feel. You can even set a timer on your phone to set limits for scrolling. Think about replacing “doom scrolling” with something that brings you happiness and fulfillment. We’ll look at some ways to use our newfound “free time” in our next article.
• Let negative thoughts come and go – and question their accuracy: First of all, allow yourself to have negative thoughts. It’s natural when you’re dealing with stress and upheaval. Acknowledge the thoughts and then let them go. Also, question whether your thoughts and concerns are even true. So often, we allow our emotions to become truth and let them dictate how we react to situations.

The stressors of the past month have caused many of us to feel like we’re in ‘fight or flight’ mode. It can be challenging dealing with the day-to-day, much less feel like you can plan for the future. Sometimes you need some extra support to feel like you’re moving forward. That’s where working with a coach, like Leah M Joppy and Associates can help. You can’t change what’s happening in the workplace, but you can find ways to feel less ‘stuck’ and move towards your goals.

Learn more by calling us at 301-670-0051 or email us at leah@lmja.com.

As we move into November and the second month of the government shutdown, the stress and anxiety can feel incredibly difficult day-in and day-out. Our routines have been upended and our days can feel long. By the time you’re reading this, the government may be open again (here’s hoping!) and we can get back to work. But it’s always helpful to look at how we use our free time outside of the office and if we’re taking time to care for ourselves both mentally and physically. Here are a few ideas to consider if you’re struggling right now:

• Build in some structure – Right now, it might be challenging to plan your time and you may feel disorganized and disjointed. This is where building more structure into your day can help create a sense of order and calm. It can also help with some of the decision fatigue you may be feeling. Try to go to bed and wake up at the same time each day and set some daily goals to give yourself a feeling of accomplishment.
• Check some home projects off your ‘to-do’ list: Is there a room in your house that you’ve been wanting to paint? Has your basement become a breeding ground for clutter and you’ve been meaning to clean it out? Keeping busy with projects that make you feel productive and give you a sense of accomplishment is a great way to take your mind off of current events and get things done!
• Take advantage of continuing education opportunities: If you’ve been meaning to boost your skills in a certain area or become certified, right now is a good time to build your skill set.
• Look for free or reduced-price classes in your area: A quick internet search will probably find classes, like painting or pottery, that are available to government workers at a reduced cost. It’s also a bonus to enjoy a class with other people and get out of the house.
• Look for ways to volunteer in your community: Helping others during difficult times is a proven way to get out of your own head and feel like you’re making a difference.
• Tap into your creative side or other hobby you enjoy: If you’ve felt like you don’t have enough time to pursue a passion project, like painting, writing or anything else on your list, make time for it now. Working on something you enjoy provides an outlet for stress and anxiety and it sure beats doom scrolling on your phone. Some government workers are even using their talents as a side hustle to earn extra money.
• Get outside: Go for a walk or find other ways to enjoy the fall colors and cooler temperatures. Getting out in nature is a proven way to boost mood and relieve stress.
• Find ways to socialize: Taking a break from the stress of the shutdown and connecting in-person with friends, family or co-workers can be a real mood booster. Some restaurants are offering reduced price happy hour for federal workers. Others have food specials to get people in the door. There are other free ways to connect with people: for example, if you like to hike, you can organize an outing with friends to enjoy the fall weather.

So many of us are facing unprecedented challenges with the government shutdown and all of the stresses of past year, but feeling stuck and unable to plan for the future doesn’t have to feel like your ‘new normal’. Working with a coach, like Leah M Joppy and Associates, provides a fresh perspective, goal setting and strategies to move from merely surviving to thriving. To learn more, call us at 301-670-0051 or email us at leah@lmja.com.