Embracing the Unknown: Strategies for Thriving in Uncertain Times
Life is a journey filled with twists and turns, highs and lows, and perhaps most prominently, uncertainty. As humans we crave predictability. Predictability in our jobs, relationships, living situation, and our lives as a whole. When things are predictable we feel safe. We know what to expect.
However, uncertainty is an intrinsic part of life. It arises from the unpredictability of future events and outcomes. While we can plan and prepare for to a certain extent, we can never fully control or predict every aspect of our lives. It is impossible. Things will never go exactly as planned. And things are always changing in our lives. In fact, the only constant in life is change itself. Some of these changes are hard, while others can be amazingly wonderful.
When things are unpredictable we feel out of control. We become fearful, stressed, and our anxiety skyrockets. We think of worst case scenarios because to our brains uncertainty is a threat. Will I have a job? Will I be able to pay my bills? Will I lose everything? Will my partner break up with me? Do my friends really like me? The list goes on and on of the scenarios our brains create. Some of these things may happen and be true, or they may not. Most of us cannot predict the future and this can be quite distressing.
The Impact of Uncertainty
Mental and Emotional Distress: It can trigger a range of negative emotions such as anxiety, fear, and doubt. These emotions can take a toll on our mental health, leading to anxiety and panic disorders. We can be so fearful of somethings bad happening to us or our loved ones that we do not enjoy the present at all. We are just waiting for the next shoe to drop.
Decision Paralysis: When faced with uncertainty, some of us find it challenging to make decisions. We fear making the wrong choice and, as a result, may put off or avoid making decisions altogether. We go back and forth and back and forth on which choice to make. We overthink every choice in efforts to try and avoid a negative outcome.
Physical Health: Prolonged exposure to uncertainty and the anxiety that can cause often leads to adverse effects on physical health. Anxiety is associated with increased levels of stress hormones. Prolonged exposure to these stress hormones can lead to various health issues such as heart problems, digestive disorders, and weakened immune system.
Relationship Strain: Uncertainty can also strain relationships. The stress and anxiety caused by uncertainty may lead to conflicts and misunderstandings in personal and professional relationships. If we are constantly fearful that a relationship may end we are going to behave unhelpful ways. We may need constant reassurance that things are ok and the other person still cares about us. We are not going to feel comfortable and relaxed enough to be our genuine selves. Leading to feelings of always needing to be someone that we are not.
Ways to Cope with Uncertainty
Embrace and Accept Change: Recognize that change is an inevitable part of life. Instead of resisting it, try to embrace it as an opportunity for growth and learning. When we accept change as a constant, uncertainty becomes less daunting. Fighting reality does nothing to change it, it only causes more pain. By accepting change as a fact we are able to move forward.
Focus on things you can control: Instead of focusing on all of the things that you cannot control look at what you can. This can be as simple as planning what you are going to wear the next day or scheduling out activities for yourself.
Focus on Self-Care: Prioritize self-care activities that promote physical and mental well being. This includes getting enough sleep, eating a balanced diet, and engaging in regular exercise. Have fun and connect with others in your life that are important to you.
Stay Informed, but Limit Exposure to News: While it’s helpful to stay informed about current events and potential changes, excessive exposure to news and social media consumption can increase stress. Set boundaries on your media consumption to maintain a healthy balance.
Don’t believe everything you think: Our thoughts are not facts. Our brains tell us lies about worst case scenarios happening and other untruths. We get angry or upset about things that have not even happened, we just imagine them happening. Expectations of something bad happening can prevent us from trying new things and experiencing life fully.
Find meaning in your life: When we feel that we have a purpose, value, and are making an impact we are motivated to persist. As humans we are social creatures and find most of our meaning in our significance to others. How can we assist others around us? What can we do to help solve a problem?
Reflect on past successes: you have survived 100% of hard things you have been through. Look back at those times to find what you did that helped and what didn’t.
Develop a routine and healthy habits for a sense of control: Establishing a routine for your day and week can assist with things feeling a little more in control. These routines should not be rigid and inflexible, merely an outline or guide.
Practice self-compassion: Be kind and compassionate towards yourself. It’s okay to feel uncertain and anxious at times. Treat yourself with the same understanding and empathy you would offer to a friend facing a similar situation.
Seek Support: If uncertainty is significantly impacting your mental health and daily functioning, consider seeking help from a mental health therapist. Therapy can be provide you with valuable coping strategies and emotional support.
Uncertainty is an inevitable part of life, and it can be very hard to navigate at times. It is important to remember that you have the inner strength and resources to face it head-on. By embracing uncertainty as a natural part of life’s journey, with all it’s twists and turns, don’t forget that uncertainty often leads to growth, resilience, and a deeper understanding of yourself and the world around you. Embrace the unknown with an open heart, and you may find that it leads you to unexpected and beautiful destinations.
If you could you more support, please contact us for more information or schedule a free consultation. I see clients in Oregon and Washington, both online and in person. I am based in Vancouver, WA.