Written By: Lynne Cole – Therapist and Counsellor | Published: August 2024
There are many instances and events in life that can trigger feelings of uncertainty. Scenarios with unpredictable outcomes such as a loved one’s health or acceptance into university can all cause uncertainty in life, which in turn can trigger feelings of anxiety and even depression. Managing uncertainty can be achieved once you identify the route of your feelings, and you can develop ways to cope with the uncomfortable feelings associated with uncertainty.
If you find yourself unable to cope, seeking professional help from a therapist could be what you need when learning to accept uncertainty.
This guide will aim to help you understand uncertainty, as well as its impact on your life, and the psychological effects. We will also discuss effective strategies to help you cope with uncertainty, and provide some self care tips to rely on when matters become confusing and uncertain in the future.
Understanding Uncertainty and its Impact
In simple terms, uncertainty is a feeling of being unsure about what will happen in the future. Certain scenarios can trigger these feelings, where as others may just feel uncertain in general due to existing mental health issues such as anxiety. Uncertainty, therefore, can cause similar feelings and symptoms associated with anxiety, such as overthinking, constant worrying, and physical symptoms such as sweating and hyperventilating.
Uncertainty about a possible further threat can cause symptoms of anxiety, as the fear of the unknown takes hold.
Common situations that can lead to uncertainty include:
- Being diagnosed with a serious illness, or a loved one is diagnosed with a serious illness
- Redundancies and layoffs in your place of work
- Relationship troubles
- Global events such as pandemics and war
- Results of examinations
- Career changes
No matter what is making you feel uncertain, there are ways in which you can help yourself and decrease the worry felt. You can contact a mental health professional to help you work through your uncertainty and develop helpful coping mechanisms to monitor your behaviour and actions.
The Psychological Effects of Uncertainty
Uncertainty, when ongoing for long periods of time, can have negative effects of your emotions and behaviour. The emotional toll uncertainty can take includes:
- Anxiety and Stress – Uncertainty often leads to heightened anxiety and stress. The lack of predictability in situations makes it difficult for individuals to feel in control, leading to increased worry about potential negative outcomes.
- Fear and Panic – When faced with uncertain situations, individuals may experience fear or even panic, particularly if they perceive the uncertainty as threatening or dangerous.
- Sadness and Depression – Prolonged uncertainty can lead to feelings of hopelessness and helplessness, contributing to depressive symptoms.
As well as emotional issues, uncertainty can lead to behavioural changes, such as:
- Avoidance Behaviour – To cope with uncertainty, individuals may engage in avoidance behaviours, steering clear of situations or decisions that provoke uncertainty.
- Risk-Taking or Risk-Avoidance – Some individuals might take excessive risks to resolve uncertainty quickly, while others may become overly cautious, avoiding any potential risk.
- Changes in Social Behaviour – Uncertainty can affect social interactions, leading some people to withdraw and isolate themselves, while others might seek reassurance and support from others.
Uncertainty can also lead to cognitive dysfunction, such as rumination, memory problems and impaired decision making. It can also make us more stressed, which leads to irritability and burnout. Therefore, it is essential to generate effective strategies for coping with uncertainty as soon as possible.
Effective Strategies for Coping with Uncertainty
Coping with uncertainty can be really challenging, but there are several strategies that can make it easier to manage. Here are some practical approaches to dealing with uncertainty:
Focus on What You Can Control
It’s easy to get overwhelmed by everything that’s uncertain, but try to focus on the aspects of your life that you can control. This might include your daily routine, your work, or your interactions with friends and family.
Practice Mindfulness and Meditation
These practices can help ground you in the present moment and reduce anxiety about the future. Even a few minutes of deep breathing or guided meditation each day can make a difference.
Stay Connected
Talk to friends, family, or a therapist about how you’re feeling. Sharing your concerns with others can provide comfort and sometimes even new perspectives/opportunities.
Stay Informed, but Limit Exposure
It’s important to stay informed, but constantly checking the news or social media can increase anxiety. Set specific times to check for updates and then move on to other activities.
Create a Routine
Having a daily routine can provide a sense of normalcy and structure, which is especially helpful when everything else feels uncertain.
Set Small, Achievable Goals
Break down larger tasks or uncertainties into smaller, manageable steps. This can help you feel more in control and provide a sense of accomplishment.
Seeking help from a qualified therapist can help you understand more about your worries concerning uncertainty, and can help you develop helpful coping techniques to ground yourself when a scenario with an uncertainty crops up again in the future.
Self Care Tips for Managing Uncertainty
Managing uncertainty can be taxing on both your mind and body. Incorporating self-care into your routine is crucial for maintaining your well-being, which is why having a consistent daily schedule can provide structure and a sense of normalcy. Try to wake up and go to bed at the same time every day, and include regular meal times and breaks.
Regular exercise can also help reduce stress and improve your mood. Aim for at least 30 minutes of moderate activity most days, whether it’s walking, yoga, or a home workout. You should also aim to nourish your body with balanced meals, with focus paid to whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, which can increase anxiety and disrupt sleep. Quality sleep is essential for managing stress and maintaining overall health, so try to create a calming bedtime routine, avoid screens before bed, and aim for 7-9 hours of sleep per night.
You should also time to do things that relax you, such as reading, taking a bath, listening to music, or engaging in a hobby. Find activities that help you unwind and bring you joy. You should attempt to maintain regular contact with friends and family. Talking to loved ones can provide emotional support and reduce feelings of isolation. However, you should learn to say no to commitments that don’t serve your well-being. It’s important to protect your time and energy, especially when dealing with uncertainty.
Most importantly, be gentle with yourself. Acknowledge that it’s okay to feel stressed or uncertain. Treat yourself with the same kindness and understanding you would offer a friend. If you’re struggling to cope, consider reaching out to a therapist or counselor. Professional support can provide you with strategies to manage your emotions and explore understandings. To navigate the next steps.
Summary and Key Takeaways
If you’re feeling uncertain about the future, it is completely normal to feel lost, isolated and anxious. Attempting to understand why you feel uncertain about something is the first step in controlling your emotions and attempting to rationalise your thoughts without overwhelming yourself. It is vitally important to be kind to yourself in times of stress and uncertainty, and accepting that it is okay to not feel okay at this present moment.
Speaking with a professional therapist can not only help you unload your worries, but can help you find ways to control them. You can attempt to develop helpful coping strategies that can accompany you not just right now, but for many years to come. Looking after yourself is key, and seeking professional help could just be the beginning.