Tips for Managing Uncertainty

Uncertainty is an emotion that every human experiences at one point or another, whether that’s uncertainty with relationships, career, or the state of the world. For some situations, uncertainty may be manageable, where we can continue on with our day-to-day activities. Other times, it leads to increased distress, making it difficult to connect with others or focus on daily tasks. This feeling can intensify during life transitions, periods of increased anxiety, or when confronting unsettling news and global events. 

Uncertainty can make us feel stuck without knowing how to proceed. Engaging in some of the activities below can be helpful in getting us unstuck and to proceed with our day-to-day lives. 

1. Pause to break the cycle.  When we experience uncertainty, we get stuck in thought loops of “what if,” which increases our anxiety. Noticing these loops and pausing can help disrupt the pattern. Taking a deep breath and assessing how to move forward (perhaps using another action in this list), puts you back into the driver seat instead of anxiety. 

2. Consider the positive “what ifs.”  When faced with uncertainty, our thoughts may focus only on potential negative outcomes, increasing our anxiety and lowering our mood. Shifting to consider neutral or positive outcomes can help prevent us from spiraling into negativity.

3. Identify what you can control.  Uncertainty often stems from factors outside our control. Engaging in small, manageable tasks, such as drinking water or completing a simple task, can help regain a sense of control and stability. 

4. Soothe yourself through the senses. Bring your attention back to the present moment with self-soothing sensory activities. This might include slowly sipping your favorite tea or coffee, listening to comforting music, lighting a familiar candle, or simply noticing the sensation of your feet on the ground beneath you. 

5. Practice Self-Compassion.  During uncertain times, it’s easy to engage in negative self-talk or criticize yourself for struggling. Turning towards self-compassion helps you treat yourself with grace, reminding yourself that uncertainty is natural and temporary. Try identifying a mantra or affirmation that you can turn to such as “I can get through this, this feeling will pass.”

6. Seek support from a mental health professional.  A therapist can offer extra support by providing a safe space to process uncertainty and identify thought patterns that heighten anxiety. They can also help you develop personalized coping strategies. 

If uncertainty is making it hard to get through your day, River Bend Counseling Center can help you find calm and clarity. Call us at (262) 599-3636 or submit an inquiry form on our website:

https://www.riverbendcounselingwi.com/contact