An early mentor’s advice of the importance of maintaining a positive mental attitude has served me well in both my work and private lives. “But how is it possible to remain positive in the current situation?” asked one of my coachees who reported feeling isolated by the remote working regime while also very anxious as a consequence of consuming daily doses of depressing news regarding increasing Coronavirus infection, rising mortality rates and predictions of worldwide economic disaster along with famines of biblical proportions.

Things do look bleak. Whole nations are under lockdown. Many have lost their jobs and/or their incomes. Schools, shops and entertainment facilities within many countries are closed. Now more than well-acquainted with the term “social distancing”, individuals have foregone normal interaction with friends as well as direct access to family members. So, yes, it is hard for even the most optimistic amongst us to stay positive, and far too easy to let negative thoughts encourage feelings of anxiety and uncertainty. Nevertheless, with some intentional effort, there are still ways to nurture the optimism and sense of well-being which contribute to a positive mental attitude. For the benefit of this coachee, as well as other readers, I am summarising some ways in which this may be achieved.  

Avoid Media Obsession

Yes, it is clearly important to remain updated on the changing status of the pandemic but it is equally advisable to prevent COVID-19 becoming a 24/7 obsession, because an exclusive diet of predominantly bad news will only increase negativity and anxiety. Wherever possible, try to pick out the positive consequences of the pandemic which are often featured less prominently within the media. Pollution levels are now lower, air quality is better and water is clearer, with positive consequences for wildlife and the human population alike. In addition, it is appropriate to acknowledge the numerous acts of kindness, generosity and even sacrifice which have been prompted so significantly during the present Coronavirus era.

Maintain a Sense of Perspective

Many years ago, I was commissioned to provide outplacement support to a senior executive of a prominent UK organisation whose job had been declared redundant with potentially devastating career and personal consequences. Contrary to what I had experienced within many similar scenarios, the person I encountered was cheerful, upbeat and extremely positive. When I expressed surprise regarding his buoyant disposition, he pointed to the need to maintain a sense of perspective. He had a great wife and family, all of whom enjoyed excellent health. Yes, he had lost his job but no one close to him had died. Further, he now saw the current situation as an excellent foundation for transition into an even more senior and influential role. This person clearly recognised the benefits of counteracting difficult times by reflecting upon the good things in our lives, appreciating them and accepting just how fortunate we actually are. As many of us are aware, the way we experience situations is a function of our perception and interpretation of them. In the often cited words of Winston Churchill, “The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty”.

Although it would be ridiculous to downplay the seriousness of COVID-19, we must similarly try to maintain a sense of perspective even in what are incredibly difficult and unprecedented times. A degree of comfort may arise from acknowledging that we are not alone in facing the current crisis. Almost everyone in every country in the world is similarly affected. Further, looking back in time, there have been several other unprecedented situations to endure, such as 9/11 and the 2008 Financial Crisis, where history has demonstrated our ability to overcome such adversity and move on, arguably stronger as a consequence.

Maintain Control

Although most of us are taking all necessary precautionary measures, the worldwide spread of the pandemic and its consequences are beyond our individual control. Further, even normal everyday activities, like meeting friends, visiting family, and going shopping are no longer within the control of those affected by lockdown. Given that maintaining a sense of control is unquestionably critical for our well-being, benefits will be derived from focusing upon aspects of our lives which we can influence.

An easy method is to establish a daily schedule and associated routine. Even when working remotely, you will find it beneficial to stick to a regular routine which is under your control and likely to produce a sense of purpose as well as feelings of achievement, especially as the current situation certainly brings opportunities as well as threats. Your new routine can present certain advantages. For instance, your previous commuting time can be used productively in gaining new skills and greater knowledge through reading, research and eLearning, all with potential benefits in terms of personal and career development.

A useful supplement to this approach is to take time to reflect upon each day’s accomplishments, giving yourself credit for achievements large and small, thereby once more encouraging acknowledgement that you remain in a position to influence negative situations and produce positive outcomes in so doing.

Take Care of Others

By offering necessary compassion, help and support to those in a less fortunate situation than yourself, you will not only contribute to their well-being but also increase your own happiness and contentment. Simply calling an elderly relative, a friend or colleague to find out how they are getting on may be all that it takes to make a welcome difference to them while also encouraging you to feel more positive.

Take Care of Yourself

It is important to look after yourself both physically and mentally during these difficult times. Even performing simple breathing exercises will enable you to relax and calm down when feeling anxious or concerned. Engaging in brief physical workouts or listening to calming music can have the same effect. Try practicing meditation, tai chi or yoga to facilitate relaxation. The more you become calm and relaxed, the more you will nurture a positive outlook. Also be aware that when you think about something that makes you happy, your brain actually releases chemicals, including dopamine and endorphins, which produce a generalised feeling of well-being. Make a conscious effort to have fun and to engage in laughter by reading something humorous or watching a comedy film or video. In addition, reading positively reinforcing books or articles as well as watching similar films and videos will help. Pursuing this theme further, make an effort to identify and associate with those who maintain a positive and optimistic outlook. With both positive and negative thinking being contagious, it is critical to understand that we are affected considerably by the people we perceive as our peers.

Learn to Accept that Things Will Get Better!

By addressing the question of how to remain positive in the current pandemic situation, I hope to have offered some help to those who have been struggling of late. To those who still find themselves immersed in apocalyptic thoughts, I suggest recalling Thomas Fuller’s 1650 proverb, more recently popularised by Florence + The Machine who have counselled us that, “It’s always darkest before the dawn”.