Uncertainty is a natural part of life, but 2020 truly set a new standard for unpredictability. As the world faced unprecedented challenges, we were forced to confront the reality that no one is immune to the unknown. While some people seem to handle uncertainty with more ease than others, we all experience stress when we feel like we’ve lost control. In moments like these, it helps to turn to practical strategies that can guide us through. Here are some effective tips, inspired by the principles that counselors and psychologists use to help manage stress and anxiety in the face of the unknown.
1. Avoid Overthinking What You Can’t Control
One of the mind’s natural tendencies is to dwell on worst-case scenarios. It’s a survival mechanism meant to protect us, but when the situation is beyond your control, replaying these scenarios only fuels stress. Try asking yourself, “Is worrying about this helping me solve the problem?” If the answer is no, redirect your energy to something more constructive.
Tip: Practice mindfulness. When your mind starts racing, gently bring your attention back to the present moment. Focus on your breath or engage in a grounding activity to break the cycle of rumination.
2. Focus on What You Can Control
In uncertain times, it’s crucial to shift focus to what you can control, even if it’s something small. Whether it’s setting your alarm, making a healthy meal, or organizing your space, completing simple tasks gives you a sense of accomplishment and stability. When everything feels chaotic, these little actions remind you that you still have agency.
Tip: Create a daily routine. Even if it’s just a loose structure, routines create a sense of normalcy, which can be incredibly calming during unpredictable times.
3. Take Your Own Advice
Imagine a close friend came to you with the same problem. What advice would you give them? We often have the wisdom to help others, but we fail to apply that same kindness and logic to ourselves. If you would encourage a friend to take things easy or not be so hard on themselves, try doing the same for yourself.
Tip: Practice self-compassion. Replace negative self-talk with positive affirmations. Remind yourself that it’s okay to not have all the answers.
4. Be Kind to Yourself
We all encounter situations we’re unprepared for, and that’s okay. The first step in managing uncertainty is recognizing that you’re doing your best with the information you have. Allow yourself the grace to make mistakes and learn through trial and error.
Tip: Instead of focusing on the pressure to succeed, view each challenge as an opportunity to grow. Celebrate the small wins along the way.
5. Prioritize Self-Care
Stress has a way of manifesting physically, often leading to headaches, fatigue, insomnia, or digestive issues. Maintaining a healthy self-care routine—whether it’s through exercise, meditation, yoga, or simply getting enough sleep—can mitigate some of these symptoms.
Tip: Schedule “me time” in your calendar, just as you would any other important appointment. Whether it’s 15 minutes of meditation or a short walk, make it non-negotiable.
6. Limit Exposure to Negative News
While staying informed is important, constantly exposing yourself to negative news can increase feelings of anxiety and hopelessness. It’s easy to get caught in a cycle of bad news, especially in times of global crisis.
Tip: Set boundaries for your media consumption. Designate certain times of the day to catch up on the news, then unplug. Balance your intake with positive content, like inspirational podcasts or uplifting stories.
7. Reflect on Past Achievements
Think back to the tough situations you’ve faced in the past. How did you handle them? What strengths did you use to get through? Reminding yourself of previous successes can boost your confidence and help you realize that you’re more resilient than you may think.
Tip: Keep a journal of your past achievements and use it as a source of inspiration when uncertainty strikes. It’s a great way to reinforce a sense of control and capability.
8. Learn Something New
When life feels out of control, it’s easy to lose motivation. However, learning new skills can boost your confidence and provide a positive distraction. It could be anything—picking up a new hobby, learning a language, or even taking an online course.
Tip: Set small, achievable goals and celebrate each milestone. The process of learning something new can be a confidence builder and a way to shift focus from the uncertainty.
9. Ask for Help When You Need It
Uncertainty can lead to feelings of isolation, but you don’t have to go through it alone. If stress feels overwhelming, reach out to your support network, whether it’s friends, family, or a counselor. Seeking professional help can provide new strategies and perspectives for coping with difficult times.
Tip: Make it a point to check in with people you trust regularly. Sometimes just talking about what’s stressing you out can reduce its power over you.
Uncertainty is a fact of life, but it doesn’t have to control us. By focusing on what we can control, practicing self-care, and reaching out for support, we can navigate stressful situations with more clarity and confidence. Remember, it’s not about avoiding uncertainty altogether—it’s about building resilience so you can face it with a clear mind.