Focusing on the present: Emerge from the Pandemic through Mindfulness
During the last two years we were asked to maintain social distancing, wear masks, get vaccinated, and take every precaution to protect ourselves and our families from Covid-19. Now restrictions are easing in most of the states, mask mandates are being lifted in schools and public places, and employees are being called back to in-person work.
But it is common for many of us to experience mixed emotions. Although we might be glad to see some restrictions going away, we also worry it’s too soon to end others. This may be especially true if we or one of our family members are more vulnerable to the virus. The end of all COVID-19 restrictions might be as hard for us as the beginning of the Pandemic was. We may not feel ready yet to get back to the things we enjoyed, such as going to movies, visiting our friends, or attending big parties. The end of restrictions might actually elicit as much fear and anxiety and the beginning of the pandemic did.
It is important to first understand that many of our fears are connected to an earlier bad or distressing experience in our life. We tend to recall the events from the past and project them into our present, fearing a repeat. We relive the experience emotionally and physically. Just as it took time for us to find ways to cope during the lockdown, it will take time to find our way back and reconnect with life as it is now.
This is where Mindfulness can help.
Mindfulness is being aware of what is going on in the moment, not by changing the experience, but rather by changing the relationship we have to the experience. What follows are some important aspects – or foundational attitudes – of mindfulness that you can use to gain perspective, and better adjust to the loosening of COVID-19 restrictions.
Focusing and being fully present
By focusing and being fully present, we can observe uncomfortable thoughts and feelings without getting carried away by them. We become aware when we experience fear and anxiousness. In seeing these states with clarity, we can be better equipped to manage them. We are not trying to turn off those thoughts and feelings. We are simply trying to observe our fear and anxiousness instead of reacting to them in automatic pilot mode. Our goal is to respond, rather than react, with a clear perspective and calm.
Beginner’s mind and openness to experience
Instead of worrying, approach the end of restrictions as if it is a new experience and with openness. Many of your students will be feeling similarly about the changes in masking mandates. So, share with them that you are also navigating this change. Share with them that you are also unsure and a little apprehensive. This beginner’s mind approach will remind you to give yourself and your students grace as we do our best to adjust.
Self-compassion
We feel the way we do because we are concerned about our safety. It is very important to be kind and compassionate and not be too hard on ourselves. This is especially true when we notice other people appearing more confident than us in getting back to pre-pandemic routines. Best way to manage our emotions is to not dismiss our concerns but make space for our feelings. We must be patient with ourselves and take small steps until we feel comfortable. We must also talk about our concerns with those close to us. Finally, we also must allow other people to move at their own pace.
Be Grateful
While there are lot of things that are uncertain right now, there are also things that certain – and we should be grateful for them. Try to notice and appreciate the good things as they happen and take these opportunities to reset your mind and relax your body. Whether that be catching up on grading or congratulating a student on doing an exceptional job on an assignment. Even acknowledging that everyone got to class on time and are safe! Shifting our perspective to notice the good things in our lives helps us maintain a healthy perspective when the not-so-great things come along.
Accepting things as they are
There are a lot of things we can’t control that cause us fear and anxiety – but there are some things we can manage or adjust. If a supermarket is crowded and that makes us nervous, we can try another or visit at another time. If you can afford it, you can do home delivery, or curbside pick-up. Maybe replace walks at busy times with walks at quieter times. If you drive to campus, maybe leave 15 minutes earlier to not get caught in traffic on the road or the parking structure. You may even time is so that you are on campus during peak class time so that there is less pedestrian traffic. Within the limitations of our life, we have more options than we realize.
Trust
Trust that ultimately everything will go well, trust the systems, and trust ourselves. Finding new routines, staying connected, eating well, and keeping active all help. These ideas all apply just as much now as we did at the start of lockdown. Like in education, trust is a foundational emotion from which to build upon. Knowing that things usually work out for the better will help you settle into the ever-changing new normal
In the end, adjuncts and others who work in education are impacted by the changes in masking mandates. Although it may not feel like it, we have a lot of control over what we do and how we feel about this change. Mindfulness is one technique you can use to manage your emotions and your responses to the ever-changing social landscape. In the end, you are being transparent to your students and colleagues. You are modeling how you are coping, and you will find that others appreciate the support. An often overlooked outcome of mindfulness is that it helps build community.