How to Cope with Uncertainty
There is a lot of uncertainty in our lives now. The stress that comes with the ambiguity of the external factors that play into our lives can cause an excessive amount of anxiety and depression. Whether it be how politics affect us, moving for a new job, dealing with a medical crisis, or asking for a raise at work, not having concrete answers can wreak havoc on our mental health. There are some simple steps to help us get through those tough times:
“Be kind to yourself. Don’t compare yourself to others when you are dealing with a stressful situation. People handle stress differently, and it might take longer for you to recover from the stress, so be patient.
· Reflect on past successes. Chances are you’ve overcome stressful events in the past—and you survived! Give yourself credit. Reflect on what you did during that event that was helpful and what you might like to do differently this time.
Develop new skills. When life is relatively calm, make a point to try things outside your comfort zone. From standing up to a difficult boss to trying a new sport, taking risks helps you develop confidence and skills that come in handy when life veers off course.
Limit exposure to news. When we’re stressed about something, it can be hard to look away. But compulsively checking the news only keeps you wound up. Try to limit your check-ins and avoid the news during vulnerable times of day, such as right before bedtime.
Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.
Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell them? Imagining your situation from the outside can often provide perspective and fresh ideas.
Engage in self-care. Don’t let stress derail your healthy routines. Make efforts to eat well, exercise, and get enough sleep. Many people find stress release in practices such as yoga and meditation.
Control what you can. Focus on the things that are within your control, even if it’s as simple as weekly meal planning or laying out your clothes the night before a stressful day. Establish routines to give your days and weeks some comforting structure” (APA, n.d).
Uncertainty in our lives is inevitable. Let’s not struggle with it on our own, but lean into our internal and external resources for support so we are able to cope with the stress rather than succumbing to it.
American Psychological Association. (n.d.). 10 tips for dealing with the stress of uncertainty. American Psychological Association. https://www.apa.org/topics/stress/uncertainty
