Uncertainty - Building Resilience in Uncertain Times

What is Uncertainty? Uncertainty is a lack of knowledge or doubt about the future which can cause fear and anxiety.

Dealing with uncertainty involves embracing flexibility, cultivating patience, and focusing on what you can control. Acknowledging unpredictability, rather than resisting it, maintaining a mindset of curiosity and openness, breaking down the overwhelming situations into manageable steps, can help reduce anxiety and build confidence in navigating ambiguity. It’s also important to practice self-compassion and acceptance. By fostering resilience and being present in the moment, you can better cope with uncertainty and use it as an opportunity for growth.

Here are simple steps that can help to better face life’s uncertainties.

Be gentle with yourself

Some people are better at dealing with uncertainties than others, so be gentle with yourself if your tolerance for unpredictability is lower than a friend’s. Remind yourself to be patient and allow yourself time to process the stressful situation.

Reflect on past successes

Chances are you’ve overcome stressful events in the past. 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 to develop confidence, resilience, adaptability, creativity, and the ability to learn new skills.

Limit exposure to media

When we’re stressed about something, it can be hard to look away. But compulsively checking the media only keeps you wound up. Try to limit your check-ins and avoid media 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 catastrophizing or 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

Stress derails our healthy routines, causing us to fall into reactive choices. Make efforts to eat well, exercise, and get enough sleep. Find stress release in practices such as breathing into the discomfort in our body, journaling, and meditation.

Seek support from those you trust

Many people isolate themselves when they’re stressed or worried. But social support is important, so reach out to family and friends.

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.

Ask for help

If you’re having trouble managing stress and coping with uncertainty on your own, ask for help. There are experts who help people develop healthy ways to cope with stress, reach out and schedule a session with a therapist, coach or counselor.