Top 10 Ways to Deal with Uncertainty
As social, economic, political and global issues dominate the news, it’s easy to become overwhelmed by the disruptive changes we’ve never experienced or imagined.
Groceries, gas, utilities, interest rates, mortgages and housing costs continue to soar. COVID cases are now re-appearing and some of us are feeling overly concerned about our health and the health of those around us… AGAIN!
Many Canadians are experiencing a wide range of upsetting emotions, including: anxiety, worry, fear, frustration, sadness, anger, panic, helplessness, uncertainty, skepticism, confusion, stress, and even loss. Naturally, these emotions don't stay confined to the pit of our stomachs. They have an effect on how we act, how we feel, how we treat other people, and even how we perceive the world.
Perhaps you've had trouble focusing or falling asleep. Perhaps you've become more socially isolated or cut off from others around you. Or perhaps you've become overly preoccupied with the news. All of these are appropriate and natural reactions to a disruptive occurrence - like what we are experiencing now - particularly when certain aspects of it are unknown, uncertain, unpredictable, or confusing. In fact, numerous studies are being conducted to learn more about the psychological effects of social and world events.
Uncertainty is the fundamental component of many of these emotions and responses, and uncertainty is associated with worry and anxiety. What can we do to deal with the anxiety we're feeling, despite the fact that we can't change the current uncertainty?
Continue reading for these ten research-based strategies for handling uncertainty and anxiety.
1.Figure out what the problem is.
Be honest with yourself.
Denial can exacerbate emotions. Recognizing and acknowledging troubling thoughts or feelings is akin to shining a light on the shadows that often lurk in the corners of our minds. When you feel that unsettling sensation creeping in, it's beneficial to pause and ask yourself, "What am I afraid of or worried about right now?" This introspective question serves as a powerful tool for self-discovery, enabling you to identify the root causes of your anxiety or uncertainty. By confronting these underlying issues head-on, you empower yourself to devise targeted strategies and seek appropriate support, ultimately paving the way for a healthier and more balanced mental state.
2. Check yourself.
Challenge any anxiety-driven, distressing thoughts.
It's important to recognize that anxiety often thrives on assumptions and worst-case scenarios, and these assumptions should be subject to scrutiny. For instance, in the context of the rising COVID-19 cases recently, if you find yourself constantly worried about contracting the virus, it's crucial to remind yourself that not everyone who coughs nearby necessarily has COVID-19.
Anxiety tends to lead us down a path of confirmation bias, where we seek out information that aligns with our anxious thoughts while disregarding contradictory evidence. To combat this, it's beneficial to explore alternative viewpoints and objectively examine all available facts. By doing so, you can create a more balanced and rational perspective, reducing the grip of anxiety and fostering a greater sense of control over your mental well-being.
3. Try to think about the bright side.
Think about shifting your perspective to emphasize the positive.
This technique revolves around consciously altering your internal dialogue to promote a more optimistic outlook. For instance, if the prospect of attending a social event triggers anxiety, instead of fixating on the negative aspects by saying, "I’m stuck going to this wedding," you can reframe your thinking to emphasize the positive: "I will be able to see family and friends I normally don't get to see that often." Similarly, when anxiety-driven thoughts like, "I'm definitely going to be overwhelmed seeing all these people," start to creep in, you can counter them with a more balanced perspective: "I can't predict the future, but I know if I take the right precautions, like giving myself breaks and not drinking too much, I will be doing what I can to be less stressed." This shift in perspective not only helps alleviate anxiety but also opens the door to a more constructive and proactive approach to managing uncertainty and enhancing mental well-being.
4. Try to focus on what’s in your control.
Instead of worrying about what you can’t change, focus your efforts on the areas of your life that you can influence.
The fundamental truth is that we cannot control external factors such as other people's actions, government decisions, or the weather. Instead, the locus of control lies within ourselves, encompassing our attitudes and responses to the circumstances we encounter. When we consciously shift our focus away from elements beyond our control and onto matters where our influence is meaningful, we not only conserve valuable mental energy but also gain a sense of empowerment. This shift in perspective offers a constructive and productive avenue for alleviating worries. By concentrating on the aspects of our lives we can shape and manage, we equip ourselves with the tools to navigate uncertainty with resilience, ultimately fostering a healthier mental state.
5. Take action through value-driven behaviors.
Find unique ways to engage with the values that are important to you.
It begins with a thoughtful exploration of your core values—those guiding principles that resonate most deeply with your sense of self. Whether it's a commitment to volunteering, a passion for addressing climate change, or the unwavering love for your family, these values serve as powerful anchors in turbulent times. Rather than dwelling on circumstances and behaviors that drain your emotional reserves, redirect your energy towards actions and initiatives that align with your cherished values. By doing so, you not only regain a sense of purpose and fulfillment but also nurture your mental well-being. Embracing value-driven behaviors provides a sense of meaning and growth, helping you navigate the challenges of uncertainty and anxiety with resilience and a renewed sense of purpose.
6. Practice mindfulness by being aware and intentional.
Find techniques that help you stay in the present.
Practicing mindfulness through awareness and intentionality is a potent strategy. It involves cultivating a deep sense of presence in the current moment. Mindfulness techniques can serve as a lifeline when emotions intensify. One effective method is to pay close attention to your breathing, especially when unpleasant emotions start to escalate. Anxiety often leads to over-breathing, so focusing on lengthening your exhale, such as inhaling for four counts and exhaling for six counts, can help regulate your physiological responses and calm your mind during moments of stress.
Moreover, mindfulness extends beyond the breath. It involves checking in with your five senses, grounding yourself in the immediate sensory experience. This can help anchor you in the present and detach from worrisome thoughts about the future or regrets about the past. Additionally, utilizing soothing and encouraging self-talk can provide a sense of reassurance and self-empowerment. Phrases like "Right now, I am fine" and "I can handle this" serve as affirmations that you have the inner resources to navigate discomfort. Overall, practicing mindfulness in these ways enables individuals to better manage uncertainty and anxiety, promoting mental well-being and resilience in the face of life's challenges.
7. Start a gratitude journal.
Counting your blessings is good for you.
Counting your blessings is not just a platitude; it's grounded in scientific research. Initiating a gratitude journal is a powerful and transformative practice. Delving into the practice of acknowledging and documenting one's blessings can have profound effects on overall well-being. Gratitude has been consistently linked to a myriad of advantageous outcomes, including enhanced mental health and overall wellness. By starting a gratitude journal and actively writing down three things each day for which you are grateful, you train your mind to focus on the positive aspects of life. This process not only shifts your perspective away from anxiety-inducing thoughts but also fosters a sense of contentment and appreciation for the present moment. Additionally, expressing gratitude by sending a quick note of appreciation to someone further reinforces the positive impact of this practice, deepening connections and spreading positivity. Ultimately, a gratitude journal serves as a beacon of light amid uncertainty, illuminating the path to a more balanced and resilient mental state.
8. Get physical…every day.
Get your body (and your mind) moving.
The importance of daily physical activity cannot be overstated. Incorporating regular physical movement into your routine not only benefits your body but also significantly impacts your mental well-being. It's not about being a professional athlete or engaging in rigorous workouts; what matters is getting your body, and consequently your mind, in motion. Even short and simple activities like taking five to ten-minute stretch breaks can have a profound impact. These breaks boost creativity, productivity, and mood, breaking the cycle of anxious rumination. A 15-minute daily walk may seem modest, but it can enhance blood circulation, elevate energy levels, and provide a mental reset, offering clarity and respite from anxious thoughts. Additionally, dancing to a favorite song, even for its duration, can work wonders in uplifting your spirits. In essence, the key is to keep moving, as this daily physical engagement becomes a cornerstone in the arsenal of strategies for managing uncertainty and anxiety, contributing to a more balanced and resilient mental state.
9. Make time to connect with others.
We are human creatures who thrive through social interactions.
In the realm of mental health and strategies for managing uncertainty and anxiety, prioritizing time to connect with others is a crucial and often underestimated approach. As human beings, we are inherently social creatures, and our well-being is deeply intertwined with our social interactions. It's common for people to withdraw when they're feeling stressed, anxious, or depressed, whether out of a desire to shield their struggles from others or due to a lack of motivation and energy for socializing. However, it's essential to recognize that self-isolation can exacerbate these emotional challenges and lead to more significant issues.
The benefits of maintaining social connections for good mental health are manifold. Research has consistently shown that individuals with fulfilling relationships with family, friends, and their community tend to be happier and live longer lives. These benefits encompass higher self-esteem, increased empathy, the development of trusting and cooperative relationships, and enhanced overall well-being. Moreover, healthy social connections play a pivotal role in one's ability to recover from stress, anxiety, and depression. They provide a sense of connection, purpose, and support that can be a lifeline in times of uncertainty. Ultimately, nurturing these bonds contributes not only to better mental health but also to greater overall health and longevity. In essence, making time for meaningful connections with others is a cornerstone of effective strategies for managing mental health in the face of life's uncertainties.
10. Get support if you need it.
Life is tough. There’s no reason why you have to cope alone.
Seeking support when needed is a pivotal step towards resilience and well-being. Life's challenges can be formidable, and there's no inherent requirement to face them in isolation. In fact, experts emphasize that nearly all of us can benefit from social and emotional support and having a robust network of social support can enhance your ability to cope with personal difficulties. It's worth noting that this network doesn't have to consist of a vast number of family or friends; even emotionally supportive individuals like co-workers, neighbors, or religious leaders can play a crucial role in providing a safe space to voice and address concerns.
When seeking support, it's essential to acknowledge that not all relationships are built to share "everything," and that's perfectly acceptable. Different connections offer various forms of support. The key is to turn to people you trust and can rely on, fostering positive interactions that uplift rather than exacerbate your feelings. However, if you find yourself lacking a strong support network or dealing with complex mental health issues, reaching out to a mental health professional, such as a Registered Social Worker, Registered Psychotherapist, or Psychologist, is a proactive and effective step. These experts possess the knowledge and skills to help you develop strategies for managing stressors and improving coping mechanisms, offering tailored guidance on your journey towards better mental health and emotional resilience.
You can learn how to control how you respond to feelings of uncertainty.
When it comes to managing uncertainty and anxiety, a multifaceted approach proves most effective. These strategies encompass self-awareness, focusing on the bright side, mindfulness, gratitude, regular physical activity, and the nurturing of social connections. Recognizing and acknowledging your emotions, challenging anxious thoughts, and embracing a positive perspective are essential initial steps. Mindfulness techniques and gratitude practices help ground you in the present and foster contentment. Incorporating physical activity into your routine provides both physical and mental benefits, and maintaining meaningful social connections can serve as a powerful source of support and resilience. Lastly, seeking professional help when necessary is a crucial part of the journey towards better mental health. By combining these strategies, you can develop a robust toolkit to navigate the uncertainties of life with greater confidence, resilience, and overall well-being.
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And sometimes, love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
