5 Easy Ways to Cope with Feelings of Uncertainty

Often we live life in a future-orientated way; we think about what we will do tomorrow, next week, next year and beyond. We make plans with a sense of certainty; somehow it just feels easier to cope if we can be sure about things.

Occasionally events and experiences remind us that the future is not promised. Maybe this fills you with a sense of dread or fearful apprehension. You are not alone in this. Wrestling with uncertainty can feel exhausting and draining, potentially because it is more mentally challenging to deal with than certainty.

The Cambridge Dictionary defines uncertainty as 'something that is not known'. Being faced with the impossibility of not knowing can leave us feeling frustrated. The mind often runs wild searching for solutions, jumping to conclusions and attempting to fill in the blanks. Trying to find a way through these feelings alone can certainly be a challenge.

Ultimately it boils down to one question: can you be okay with not knowing? The road to feeling at peace with uncertainty lies in our ability to practice acceptance and presence, but what does this actually look like on a practical level?

Consider these 5 simple ways on how to cope with feelings of uncertainty and take a step towards feeling more balanced today.

1. Narrow your focus and break things down

Just deal with this week, this day, this hour, this minute, the next 10 seconds. Grounding exercises and breath work can help to bring you into the present moment. Grounding exercises can reconnect our body and mind with the present moment. There are many ways to practice grounding, such as: using all of your 5 senses to notice and describe objects in close proximity to you, counting, or reciting something familiar slowly and rhythmically. Working with the breath can activate your parasympathetic nervous system. Simply put, the parasympathetic nervous system is a network of nerves that relax your body after periods of stress or danger (Cleveland Clinic, 2022). Meditation, yoga, and breathing exercises such as box-breathing or belly breaths can tap into this system and promote the release of serotonin - your 'feel good' hormone, allowing the body to 'rest and digest'.

2. Reflect and affirm

Use affirming language to reflect on your immediate situation. Affirmations are positive statements that with repetition can change negative thoughts. When struggling with uncertainty it is often less helpful to resort to wishful thinking or statements that are future focused. Instead, using positive statements that you know to be true and based on fact is important. For example saying out loud to yourself: "I am safe in this moment", "I have what I need in this moment to get to the next moment", "There is not an immediate threat to my existence happening in this moment", "I have worked through difficulties in the past and survived". By affirming what is currently happening in this way you will promote a belief in your own abilities and keep your focus on the here and now.

3. Practice non-resistance

Be open to your experience, do not deny how you feel. Denying how you feel can only provide short-term relief; feelings exist to be felt. If you feel scared, overwhelmed or vulnerable in the face of uncertainty, express that. Denying how you feel generates a resistance to what is. The long-term impact of this is an increase of anxious feelings and stress. Learn to lean into expressing and validating how you feel rather than meeting yourself with criticism and judgement. Journaling or creative expression in an art-form can be a good way to ease into the practice of acknowledging your feelings.

4. Stay open and curious

See things as an unfolding story, refrain from catastrophizing or creating stories in your head about what you think will happen next. When we catastrophize we assume the worst and tend to exaggerate a disastrous consequence. Constantly imagining something distressing can exacerbate our worries and negatively influence our behaviour in the present moment. Try not to rush ahead and connect the dots, remember that uncertainty is something that is not known, at this point in time we may need to wait to receive more information before we can make sense of things and consider how best to proceed. Slow down, embrace stillness and allow space and time for the next step to emerge naturally.

5. Connections and anchors

Our connections with others can support us to feel grounded. Seek out consistent and dependable people, meet with close friends, family members or arrange a regular session with a qualified therapist. Spending time with people that you trust and can rely on for their openness and warmth can help to provide you with a sense of safety and stability. You may also find comfort in physically holding a familiar or treasured item, engaging in an activity or visiting a place that you associate with a sense of calm. Spending time in nature is also often linked to lower levels of stress and improved mood.

Practice

Research into neuroplasticity proves that our brains continue to have the capability to adapt and rewire in response to learning as we age. It is possible for you to change the way that you function and respond towards uncertainty, however the repeated practice of any technique for the purpose of maintaining your mental and emotional health is necessary. Like any other skill, it can take time and persistence to build. It is often a good idea to practice and try out techniques even if you are not currently dealing with worries rooted in uncertainty. This way you will be prepared to use them when you need them.

Disclaimer: Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory or Psychology Today .

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