How To Cope With Constant Uncertainty

In a world shaped by a fluctuating economy, global events, and evolving social landscapes, it's easy to feel unsettled. With so much change happening at once, questions about what the future holds can feel overwhelming. Here’s how you can navigate uncertainty while staying grounded and resilient.

Come to terms with the fact that uncertainty is a part of life

If you’re struggling with feelings of uncertainty, that is totally valid. At the same time, a sense of perspective might help you feel more grounded.

Here are a few ways to create a sense of perspective:

• Think of a time in your life when you dealt with uncertainty pretty well. What did you do then to cope? What strengths or skills did you lean on? What was the outcome? How long did it take to feel a sense of normalcy or relief again? No matter how uncertain things get, you can cope. You’ve done it before and you can do it again.
• Think about all of the uncertainty in human history. Pick a time period you are interested in or think about your ancestors. What hardships did they go through? What are some possible things they did to cope? What do you think they would do now? In one hundred years, what uncertainty might the next generations face? What might they do to overcome it?
• Think about your inner monologue and how it contributes to your sense of perspective. Yes, things are uncertain, but is what is happening to you the worst thing to ever happen to anyone in the history of the world? The words we use matter! Instead of the worst thing to ever happen to anyone in the history of the world, you could try something like, what is happening is uncertain and difficult and it makes sense that I am stressed, but this is one day or one hour and I have X to look forward to tomorrow.

Identify what you can control and release what you can’t

Panicking about The State of the World can be completely overwhelming. There are so many things going on right now, and it might seem like you don’t have control over any of them—but you do!

Make a list of the things you can control and take action:

• Protect Your Comfort in Social Settings: If you’re unsure of others' views or actions on current issues, be proactive about your comfort. Set personal boundaries around what you’re willing to discuss or engage in, whether with friends or at gatherings, and stick to them.
• Take Charge of Your News Intake: Limit how much and when you consume news to prevent information overload. Set specific times to check updates, and focus on reliable sources. This way, you stay informed without feeling overwhelmed.
• Prioritize Personal Goals Over Big Plans: Instead of stressing over larger, long-term plans that might shift, set smaller, personal goals you can control, like learning a new skill, organizing a space, or dedicating time to a hobby. These achievements can bring a sense of accomplishment, even amid uncertainty.
• Define Your “Safe Space” at Home: Designate a spot in your home where you can unwind and disconnect from daily stressors. It could be as simple as a chair by a window or a cozy corner for reading, journaling, or practicing a calming ritual. Return to this space when you need a mental break.

When it comes to things you can’t control:

• Create Boundaries for Unwanted Conversations: If certain conversations drain you or trigger stress, decide ahead of time what topics you won’t engage in. You could leave group chats when conversations go too far or simply let friends and family know which topics are off-limits.
• Validate Your Emotions: Recognize that feeling frustrated, uncertain, or even anxious is completely normal. Ask yourself how you’d like to feel—calm, empowered, reassured—and choose small actions that can bring you closer to that mindset. Ground yourself in self-care habits, journaling, or meditation to anchor your emotions.
• Focus on Financial Security: Economic uncertainty is challenging, but there are steps you can take to feel more prepared. Create a savings plan, re-evaluate your budget, or consider upskilling if you’re worried about job security. Taking action, however small, can offer a sense of control.

Don’t fuel the flames of uncertainty

When we are unsure about what is going on or what might happen in the future, it might seem like being constantly plugged in, knowing everything about everything, or doing everything in our power to prepare for the unknown is the best course of action, but that amount of attention can backfire and lead to burnout.

Avoid the pitfalls of information overload

• Curate Your News Sources with Purpose: Instead of following every headline, choose one or two trusted sources for updates. Set an intention for what you want to gain from staying informed—such as actionable information or balanced perspectives—and disengage once you’ve met that goal.
• Turn Uncertainty into Reflection: Rather than focusing on things you can’t control, channel that energy into personal growth. Use journaling or a voice memo to capture your thoughts, helping you process emotions without being overwhelmed by external events.‍
• Activate your parasympathetic nervous system. During periods of stress, your sympathetic nervous system, or your “fight or flight” response, is activated. To get out of “fight or flight” mode, you need to activate your parasympathetic nervous, or “rest and digest,” system. There are a few things you can try, like square breathing, yoga, meditation, spending time in nature, talking to a friend, family member, pet, or other loved one, or anything that slows you down and rejuvenates you.

Be kind to yourself and find the support you need

You have the ability to rest, cope, and care for yourself! And if you need additional mental health support, working with a therapist or coach can help.