Humans need certainty, which is why the latest confusing messages around the arrival of the omicron variant are taking a toll on our mental health.

Just as we thought life was returning to normal, this has thrown our long-awaited Christmas plans into question, as face masks have been partially reintroduced and we wonder what’s next.

One minute, we are hearing this could be a new, deadly variant that will evade vaccines. Then, on the other, we are being told we need to increase the vaccine take-up, and get our boosters.

It’s a strange kind of double-think, and it’s incredibly disconcerting.

A lack of certainty can take a toll on our mental wellbeing. Uncertainty has evolutionary roots, associated with potential danger and threats to our existence. That’s why humans have evolved to become habit-forming creatures. Taking the same journey into work in the morning, for example, reduces risk and also cuts the amount of energy it requires to think up an alternative. 

Although this anxiety once played a crucial role in determining our survival, it’s disproportionate to the risks we face in the modern world. We no longer have to worry about the foods we eat, or whether we have access to sanitation. But any change still has the potential to make us feel uncomfortable and nervous. 

Often, we project these fears into the future by worrying about what is going to happen. Indeed, it is believed that around 80 per cent of our thoughts are negative, so overthinking and doom-spiralling are all very natural parts of being a human. Many of these emotions stem from feeling like we don’t have control over a situation. But, in the majority of cases, these fears do not materialise. When they do, we find that we can cope with them. 

With the latest news about the pandemic, it can feel tempting to engage in worry and/or checking behaviours. We may be anxious about catching Covid, or concerned about whether we will be able to see loved ones this Christmas. Generally, we build trust in other people and institutions based on statements and events. We may feel like our trust in politicians has eroded when they aren’t able to keep their promises. 

So, is there anything we can do to stay sane? These thoughts can become quite intrusive and, even though we know they’re not rational, it can feel impossible to get rid of them. The more they cross our mind, the more we start to engage in compulsions to try and soothe our anxiety. However, these behaviours can have the opposite effect. Regularly checking the news, or the latest Covid numbers, may seem like it’s putting our minds at ease, but instead it becomes a vicious cycle. 

Certainty may feel comforting, but it also has limitations. It mirrors black and white thinking, such as “I should be able to do this.” It’s much better to adopt a position of flexibility and tolerance. Whether it’s new restrictions that have been put in place, or an event has been cancelled, thinking “I will do my best to manage” will help us to be more adaptable. 

We can practise tolerance by adjusting the way we speak to ourselves. We should aim to have more balanced thoughts, rather than rules like “shoulds” and “oughts”, and to have a good dose of compassion towards ourselves and others. Then, we can reduce the behaviours that contribute to keeping us in an anxiety loop. For example, some people are fine watching the news all the time, but other people find it quite triggering and do well with moderating their intake. 

Rather than binge-watching the headlines, or ‘doomscrolling’, we could try out healthier habits to alleviate the ruminations. Exercise typically works well for most people – a simple walk can help immensely. Others might find it helpful to engage in a hobby that puts them into the ‘flow’ state, where they’re entirely immersed in what they’re doing. A lot of people find that work can help them feel more purposeful, and contribute to a wider goal. 

Sometimes the more we push things away, the more they can return with a vengeance. Instead, you could experiment with relinquishing control by ‘sitting with’ the discomfort and watching it pass. Take time to be present and notice your bodily sensations. Write down your worries, then pay attention to your body, which includes your heart rate and your breath. It can be a very grounding way of staying in the present, rather than worrying about the future. This can take a lot of practise, so don’t be disheartened if it doesn’t work for you the first time. Mindfulness is notoriously difficult, but even two minutes of gentle meditation a day can have a calming effect. 

Gratitude exercises can also help us to stay positive in challenging times. Ideally, you want to think of three things you’re grateful for and write them down at the same time each day. This helps us to focus on the 20 per cent of thoughts that are positive. We are social creatures, and connections to people help to enhance our wellbeing. If we can extend our gratitude to other people, or do more sharing and collaborating with others, we may feel more positive as a result.

Yes, our loved ones can help us. But the greatest strength of all lies in learning not to fear our own thoughts, to be single-minded, in a world of double-think.

As told to Alice Hall

Sheri Jacobson is the founder of HarleyTherapy.co.uk