Coping With Uncertainty: Finding Calm in an Unpredictable World
The world feels more volatile and uncertain now than ever. Especially since the pandemic showed us how quickly the metaphorical rug can be pulled out from under normal life, the political, economic, and social landscapes of the world today can feel overwhelming and, most of all, unpredictable. Feeling uncertain about the world and your future is normal, and it can be scary. However, change and volatility are never going away, and fortunately, the ability to tolerate uncertainty can be strengthened just like any other skill. Read on to learn more about uncertainty and how you can build your coping skills.
Uncertainty feels so uncomfortable because humans are storytelling creatures. Early humans struggled to make sense of the world and soon began telling creation stories and worshipping gods to deal with this uncertainty. Thousands of years later, we humans still need a story, an explanation, in order to understand and process a tragic event. It’s completely normal for uncertainty to feel scary, but the discomfort is where growth can happen. Uncertainty gives us the opportunity to think with curiosity rather than fear. With that being said, here’s some strategies to help manage uncertainty and turn the anxiety into growth.
Mindful Awareness: If you catch yourself spiraling about the news today or worrying about the future, take a moment to ground in the present. Notice a few things that you can see, feel, and hear. Remind yourself that some things are uncertain, but others are still stable.
Routine and Rituals: Small, consistent actions can provide structure when larger things feel unstable. Would you enjoy drinking your morning coffee with no distractions? How about a quick evening walk before settling in for the evening? Rituals can help give meaning and predictability to your world.
Reframing: When our anxious brain is talking, all we can focus on is what could go wrong. How could you change your mindset to consider what could go right? Keeping a journal of your recurring negative thoughts can help you notice your patterns and eventually reframe them. Therapy can also be helpful for growing into a more healthy, balanced mindset.
Connection: Even if our problems can’t be fixed, talking about them still helps. To some degree, pretty much everyone feels uncertain about the future, so talking about it is a great way to connect and share deeper in a relationship. Connecting with others helps us feel less alone and thus, more in control.
Limit Overexposure: Be intentional with news and social media consumption to avoid overwhelm. Use features like content controls and the “not interested” button to train your algorithms to provide content that doesn’t stress you out unnecessarily.
While we can’t control what the future holds, we can control our reaction to it. Oftentimes, the best way to cope with uncertainty is to give yourself compassion and remind yourself that this is a totally normal feeling. The goal isn’t to eliminate uncertainty - it’s to trust that you can navigate it.
