Managing Disappointment During COVID-19

Safety measures put in place due to the novel Coronavirus (COVID-19) pandemic have meant the cancellation or postponement of many celebrations and important events. If you've been affected, the disappointment you may be feeling is common. But that sense of loss can lead to more serious mental health concerns, such as feelings of anxiety or even depression if not addressed in a healthy, positive way.

To help manage your disappointment, regardless of the cause, try following these simple steps:

Step 1: Allow Yourself to be Disappointed
It is uncomfortable to deal with negative emotions, but do not ignore these feelings without addressing the issue. Remind yourself that it is okay to feel sad, angry or confused when you are faced with disappointment. Expressing these emotions and then allowing them to pass is both positive and constructive, and also helps you strengthen your own personal resilience.

Step 2: Find Your Support System
As with other emotional or mental health concerns, having a strong support system around you can help when dealing with disappointment. When you confide in someone you trust, this can ease strong emotions and provide you with comfort. Reach out to family members, close friends or even coworkers when you are feeling disappointed. Be receptive to their advice which can help you gain a new, fresh perspective on your stressful situation.

Step 3: Identify Why You Are Disappointed
You can often learn more about yourself when you take a step back to truly see the reasoning behind your disappointment. Are you upset because you no longer get to celebrate or will miss see loved ones? Work to grasp a deeper understanding each element that is driving your emotions.

Step 4: Look for A Positive Outlet
Once you have taken the time to understand why you are disappointed, it’s time to channel that energy in a positive action. Find an alternative solution that can help you cope with what you were disappointed about. Organize a virtual birthday, send congratulatory messages to recent grads or coordinate with friends to do a drive-by celebration. By finding outlets for your negative feelings, you can de-stress and take your mind off your disappointment.

Step 5: Find a New Perspective
After finding a more positive outlet for your feelings, it’s time to look at things in a new way. Despite the cancelled overseas trip and forced stay-at-home order, do you feel closer and more appreciative of your family? Even though you were not able to throw a big birthday bash, being able to celebrate virtually over video chat allowed you the chance to still see all your friends and family. Take a moment to reflect on your situation and focus on what you’re grateful for. Practicing gratitude can help you cope more effectively.

Step 6: Manage Your Expectations
The next step is to prepare yourself for any possible future disappointment. While it is impossible for you to avoid all forms of disappointment, adopting a more resilient mindset and being able to adapt to any unforeseen changes will help you be better prepared the next time your hopes or expectations aren’t met. Take a deep breath, pause to consider your options, reframe your initial expectation in the context of your new situation and learn as you go.