How to Stay Sane in Times of Uncertainty
To say that we are living in uncertain times may sound like an understatement. It can seem like everything is in transition; while much in our world may be changing, there are also aspects and elements that remain stable. Still, it can be tempting to succumb to feelings of anxiety, worry, and helplessness. These are natural responses when we do not know what lies ahead and find ourselves wondering if we will be able to cope, manage, and overcome what we may face.
Fortunately, there is much that we can do to counter the uncertainty we feel. We do not have to see ourselves as powerless, and we don’t have to worry that we will be unable to respond—and respond well—regardless of whether the source of our uncertainty is personal, career-related, or the larger context of our lives. Here are ten strategies to consider if we want to restore a sense of self-empowerment, build our confidence, and ease our anxiety.
Focus on what you can control. This action is likely the most obvious way to reduce our feelings of uncertainty and anxiousness, but it’s also the most powerful way to let go of what lies beyond our ability to influence and determine outcomes. The nature of uncertainty is that some elements of the situation are beyond our control, so choosing not to fret over those elements frees us to invest in areas wherein we can do something that will matter.
Narrow your focus. We can quickly become overwhelmed by all that might happen in the future or in each possible situation. As a result, our stress and anxiety build, and we can become stuck. Deciding what is most important, what is most likely to happen, or what will have the greatest impact can help us to concentrate our attention and energy and provide some assurance that we are not just flailing in the dark.
Be curious. This advice may seem counterintuitive when it follows focusing on what we can control and narrowing our focus. However, much of our uncertainty can be generated by not knowing. Asking thoughtful, focused questions can unearth information that is useful to our understanding and may provide new options or guide our decisions. We might be reluctant to inquire, fearing what we might hear in response, but knowing almost always offers options and may provide answers that otherwise will remain hidden from us.
Manage information intake. While curiosity can uncover useful information, we also need to guard against becoming overwhelmed with irrelevant, inaccurate, conflicting, and confusing information. This is a time for consulting people whom we trust, paying attention to information from credible sources, limiting the amount of time we spend consuming news, and avoiding “doomscrolling” in our minds.
Develop “If-Then” plans. Having plans and options can go a long way in reducing the impact of uncertainty. Thinking through what might happen and deciding how we would respond can be empowering. It can also reduce the anxiety of not knowing and being unable to control what is happening to and around us.
Focus on what is next. It has been said that “The most important step in any journey is the next one.” When we face uncertainty, we can fall into the trap of thinking about what lies down the road, over the next hill, or beyond. As a result, we can become stuck, unable to decide what to do, and paralyzed by needless panic. We still need to have goals, but we might think of our goals during times of uncertainty as our compass rather than a specific blueprint.
Talk it out. Talking about the situation and our feelings with someone can lighten the psychological burden we are carrying. A friend, colleague, family member, or other trusted person who listens well and may have gone through something similar can be a great resource. They may be able to provide useful insights and helpful advice. Regardless, just talking about what we are feeling and experiencing can reduce our anxiety, even surface new perspectives, and uncover options for moving forward.
Practice reframing. We can choose how we view what happens to and around us. We can be plagued by problems or confront a wealth of opportunities. We can be paralyzed by the possibility of making mistakes, or we can see them as opportunities to learn and grow. The truth is that choosing to find possibilities in uncertainty can be empowering and build confidence.
Do something meaningful. Engaging in activities that are meaningful and purposeful can be a great antidote to feeling uncertain and unsettled. Shifting attention and exerting energy can give our minds a break. Doing something that makes us feel better or that helps someone else can lift our spirit and refresh our outlook. It can also provide an opportunity for our brains to make better sense of our situation and uncover a better understanding of what we face.
The pace and prevalence of change may seem relentless. Much of what we have already assumed or accepted may be up for discussion and re-examination. We may feel as though we are holding our breath, afraid to exhale. Yet, despite what is happening to and around us, we are not powerless. We can decide how we will respond and, in doing so, we can confront our fears, fight our anxiety, and counter what drives us crazy.
