Uncertain times – A phrase that can incite nervousness in even the steeliest of characters. That's because, for the most part, humans thrive on having a plan. When there is no known outcome, it's easy to fall into a spiral of questions, ruminations, and worst-case scenarios.
Although tomorrow is never promised, we perform optimally when we are in routine. Routines create structure, organization, and comfort within our brains and bodies, promoting homeostasis.
Considering this, it’s no wonder that we feel so out of whack when events or circumstances in our lives feel uncertain. So, how can you navigate future uncertainties without letting anxiety run the show? Here are a few principles to keep in your toolbox when the outcomes of the future look less clear.
Tools to Navigate Future Uncertainties:
Express yourself
Start by getting present with what you are experiencing. Walking around in a state of low-level fight or flight is not going to help with executive decision-making, and it also wreaks havoc on your hormonal and physiological systems. (See our tools on stress for more information on this.) Pause and become aware of what you are actually experiencing in your brain, body, and heart.
- Are your thoughts racing?
- Are you more forgetful than usual?
- Are you quick to snap at others?
- Do you feel a sense of jitteriness?
- Do you feel a low level of tightness in your chest?
Any one of these symptoms could be your body’s way of communicating that you are walking around in a stress response. Utilize the following suggestions to clear out these manifestations of stress:
- Verbally acknowledge what you are feeling or experiencing: this could be to yourself with kind self-talk or to a trusted confidant.
- Shake off the stress: no, really—actually shake your arms, legs, head, whatever! Move your body to release the pent-up energy that you are experiencing. Animals' natural response to stress is to shake, so tap into your evolution and get moving.
- Let your emotions out: if you need to, express yourself in the way that feels safest. This might mean giving yourself permission to cry if you are sad and stressed, shout into a pillow if you are angry, go to a boxing class, or release your emotions in whichever way feels most comfortable and doable to you. Trying to manage stress and push down emotions can lead to a pressure cooker effect. **Note**: Give yourself dedicated time to do this, reminding yourself that after this time is done, you are going to start the process of moving forward despite the uncertainty.
Take care of today
A great way to re-ground yourself is to focus on how you can take care of yourself today. When we think about what is in our control and what is out of our control, the decisions you make today are certainly within your control. Think about it this way: an athlete has no idea how the result of the competition will turn out, but that does not stop them from preparing each day to become the best version of themselves that day. You can take on this same perspective shift: while you can’t control the outcome, you can control your choices today to become the best version of yourself.
Go back to your routines.
While taking care of yourself today, think about what routines or self-care you might be skipping out on. This could mean returning to or focusing on:
- Moving your body in an intentional way
- Nourishing yourself
- Taking time to rest
- Taking a look at your schedule and creating more of an outline or plan
- Cleaning your home or workspace to create more organization or structure
- Creating time in your schedule to take care of whatever is stressing you out or feeling extra
- Taking care of your sleep hygiene
Taking care of today also helps to shorten your timeline. This can alleviate future-tripping or borrowing trouble from tomorrow. We waste a lot of time and energy trying to solve problems that haven’t even happened yet. While this is an evolutionary protective feature of our brains, sometimes this can turn into ruminations. Bring yourself back to, “How can I take care of myself today?”
Draw on past experiences
When was the last time you didn’t have certainty about what was going to happen? How did you handle it? How did it turn out? What does that say about you? These are all fantastic questions to journal about when feeling stuck in a cycle of uncertainty.
Tapping back into your past can help you recognize that you are capable of sustaining periods of uncertainty. It may also help you realize that things turned out better than you could have ever planned.