How to Stay Present When Everything’s Uncertain

The coronavirus has presented humankind with an immense number of difficulties, including anything from “what am I going to eat for lunch when the grocery store feels like too much” to “will I have a job in two months,” all the way to “I’m so concerned about my loved one’s health, and I can’t even see them.” 

Complications that are arising are big and small, and exist both in the near future and in the future down the line. So, with all this confusion and uncertainty, how are you supposed to stay present and hold onto fleeting moments of joy? Why would someone even want to do this? 

What does “staying present” mean?

Staying present is the ability to keep awareness and a sense of connection with the moment you are in. This means that you’re focused and engaged, and not being held up by your thoughts about the 37 things you have to do. Not organizing your grocery list, not scheduling out what you need to get done at work tomorrow, and not thinking about all the things that annoy you. Just wholly, fully, in the moment. 

Another word for this is “mindfulness.” Mindfulness is basically the connection to your senses and your body. Being aware of the physical parts of you allows your brain to shift from anxious and racing thought patterns into a calmer and more grounded state.  

Why would I want to do this? This won’t fix any of my problems.

Let’s start with some fun facts. First of all, practicing mindfulness has been shown to decrease feelings of stress and improve the overall quality of sleep (check out the article here). It increases levels of life contentment and satisfaction, and even work productivity. 

How does this happen? The goal of mindfulness is not actually to solve your problems. The point is to help keep you in the moment so you can step out of these thoughts that only stress you out. I know it may feel temporarily good to ruminate on an issue, but does how often does your rumination really give you a solution? Unless you are setting aside time to plan and execute, you are likely just thinking about stressful things. This increases an emission of stress stress hormones, which makes it super difficult to think clearly and execute decisions/actions efficiently (take a look at this article, appropriately titled The Busier You Are, the More You Need Mindfulness). 

This is why taking that quick few minutes to be present and clear your head-- not completely, but just placing your focus elsewhere-- actually winds up increasing satisfaction as well as productivity. In fact, there is even evidence to suggest that mindfulness can increase life span and general physical health. 

Ok, this sounds slightly more appealing. So how do I do it?

Below are a few suggestions and techniques designed to help the busiest of people and professionals take in the moment in a digestible way. Set reminders on your phone, or schedule in “mindful time” to create the habit of stepping out of your thoughts and into the moment. 

1) Notice your senses: 

Start with looking around the space you are in and naming 5 things you see. Describe each thing; what color is it? What is its texture? What else do you notice?

Next, name 4 things you feel physically on your body. Do you have a tag that is itchy? Are your pants too loose? Are your feet sweaty or cold? 

After this, name 3 things you hear. Listen closely. Do you hear the heater? Or maybe birds chirping outside? If you can, then try for 2 things you smell, and 1 thing you taste. These are sometimes difficult, but remember the goal is not success or failure. It is only to be present and aware.

2) Narrate your actions:

This one might feel silly at first, but it is a great way to connect your mind to your body. If you are cooking, walking, or really doing anything that does not require serious thinking/brain power, you can narrate it! For example, if you are cooking your eggs in the morning, state “I am opening the fridge, I am opening the egg carton, I am taking out two eggs,” etc. Embrace the silliness!

3) Make lists:

Possibly counterintuitive, but actually very helpful. Make two lists, and separate them by what you can versus what you cannot control. Take a look at the “what you can control” list, and prioritize. Once you’ve figured out what you want to tackle first, schedule in a finite amount of time and get started.

Partializing and breaking down goals and tasks will make it much less likely that you’ll have a lapse in focus, pick up your phone, and fall down a rabbit hole. While this one is not necessarily “mindfulness,” it can give your thoughts some more direction rather than marinating in rumination.

4) Notice your breath:

Notice as air comes into your nose, and out of your mouth. What does it feel like? Do you feel your diaphragm expanding and contracting? Is your breathing shallow and quick or deep and slow? 

5) Mindful eating:

Find a snack you absolutely adore, and take a few moments with it. Notice the color, the texture, the temperature, and what it feels like when it melts in your mouth. Slow down the process of eating to stay in the moment. 

Practice makes progress

Don’t be too hard on yourself if you’re having a difficult time staying present, or if your mind is having a difficult time breaking the addiction to stress. After all, the drive to focus on stress and anxiety is a survival skill. Be patient with yourself and keep trying. The more effort you put in, the more the benefits explored earlier will begin to pop up in your life!