Life during uncertain times such as the Covid-19 pandemic can be stressful. And while it is common to feel worried, sad, or anxious–especially for spinal cord injury survivors who have already experienced sweeping changes to their lives–when these worries prevent you from getting on with daily life, they can lead to serious mental health issues.

There are, however, tips and techniques available to the SCI patient on how to look after and manage your psychological and mental health, which we will outline here.

One way is to organize and structure your day to benefit your well-being. The change in people’s daily routines as a result of the pandemic can be unsettling. There will be things and activities you did for your well-being under normal circumstances that you may feel you have lost control over. The important thing is to focus on choices and coping strategies that are within your control.

Try organizing your days to include a variety of activities you know you can do and you know will bring you pleasure or satisfaction. This could be doing an exercise routine, learning to cook a new recipe, reading a few chapters from a book, or even scheduling a video call with friends or family. Completing these tasks, however simple, will give you a sense of accomplishment and feeling of normalcy.

Another way is to think of anxiety as a continuum of zones. On one side, you have the fear zone, where your thoughts and actions are reactionary and negative. On the opposite side is what we call the growth zone. In the growth zone, you are not only aware of your feelings of anxiety and worry, but you are able to take a step back, assess your reasons for this anxiety, and take positive actions toward reducing it.

In uncertain times, we often allow our worries to escalate to the point where we can only imagine worst-case scenarios. To reduce this type of worry, it’s important to practice noticing when your worrisome thoughts are reaching a more catastrophic point. Ask yourself some questions, such as “What was I just thinking?” or “Why was I thinking that?” Step back to the event that initiated your worry and ask yourself if the event truly will lead to worst-case scenarios or if there are other explanations for you to consider about a situation for which the outcome is unknown.

Another method in controlling worry is designating for yourself “worry time.” You know there are things that will be weighing heavy on your mind. Instead of letting them control your every thought and action, put aside some time later in the day and allow yourself to worry then. This prevents worry from interfering with and controlling your life and often, in the case of postponing your worries, you circumvent the worry from happening at all.

So, while the Covid-19 pandemic has brought about many uncontrollable changes in the lives of those with SCI, if you can focus on what you can control–choosing a routine; choosing tasks you can accomplish–you can give yourself the best chance to improve your psychological and mental well-being.