Coping with Uncertainty in a Changing World
Feeling anxious about the unknown? Learn practical ways to cope with uncertainty and find stability when life feels unpredictable.
Change is part of life, but that doesn’t mean it’s easy. Whether it’s shifts in work, relationships, or the world around us, uncertainty can leave us anxious and ungrounded. You’re not alone; many people struggle when life feels out of control.
Why Uncertainty Feels So Hard
Our brains crave safety and predictability. When the future feels unclear, our nervous system can react as if we’re in danger, triggering stress and anxiety (Grupe & Nitschke, 2013). For those who’ve experienced trauma, unpredictability can feel especially overwhelming. The good news: there are ways to find calm even when the world feels chaotic.
1. Focus on What You Can Control
When so much feels uncertain, focus on what’s within reach. This includes your routine, self-care, and how you respond. Even simple habits, like taking a morning walk or limiting multitasking, can help the brain register safety and structure.
2. Stay Present with Grounding
Uncertainty pulls us into “what if” thoughts. Grounding brings us back to the now. Try deep breathing, naming things you can see and feel, or gentle stretching (Van der Kolk, 2014). These small actions signal to your body that you’re safe at this moment.
3. Limit Information Overload
Staying informed matters, but constant exposure to stressful news can keep your body in alert mode. Limiting media and social media time can reduce anxiety and promote calm (Garfin et al., 2020).
4. Connect with Others
Sharing your feelings with trusted people can lighten the emotional load. Connection builds resilience and reminds us we’re not alone in facing uncertainty.
5. Be Kind to Yourself
It’s okay not to have all the answers. Self-compassion, reminding yourself that you’re doing your best, can lower anxiety and improve well-being (Neff & Germer, 2018).
Finding Support
If uncertainty has you feeling stuck, therapy can help you feel grounded and regain a sense of stability. Our clinicians specialize in helping adults manage anxiety, trauma, and life transitions with care and understanding.
Reach out today to learn how Cardinal Hope Mental Health Counseling can help you find calm, even in uncertain times.
References
Garfin, D. R., Silver, R. C., & Holman, E. A. (2020). The novel coronavirus (COVID-2019)
outbreak: Amplification of public health consequences by media exposure. Health Psychology, 39(5), 355–357. https://doi.org/10.1037/hea0000875
Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective. Nature Reviews Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524
Neff, K., & Germer, C. (2018). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. Guilford Publications.
Van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. New York, NY: Penguin.