There is always uncertainty and concern for what may come in the future in life.
Even though there are still a lot of variables outside your control, managing challenging situations and facing the unknown with confidence depend on your mentality.
Why do we feel uncertainty, and what’s it’s role in life?
We live in an uncertain world, never more so than it is right now. Much of what is ahead in life is still unknown, whether it has to do with relationships, finances, health, or a worldwide pandemic. However, humans have a need for security. We all want to be in charge of our lives and well-being and to feel protected.
You may experience tension, anxiety, and helplessness during the course of your life when you are faced with fear and uncertainty. It can emotionally deplete you and put you in a vicious cycle of never-ending “what-ifs” and gloomy predictions about what might happen tomorrow.
Each of us has a distinct threshold for uncertainty in life. While some people find great joy in living erratic lives and taking chances, others find the unpredictability of life to be extremely upsetting. However, we are all limited.
It’s crucial to realize that you’re not alone if you’re feeling overtaken by anxiety and uncertainty; a lot of us have been there before. It’s also critical to understand that, despite how dismal and powerless you may feel, you can take action to reduce your anxiety, cope with unpredictable events more effectively, and face the future with greater assurance.
Coping with uncertainty
Even though we might not like to admit it, uncertainty is a normal and inevitable aspect of life. While there are many things in our lives that we can control, there are very few things that are completely predictable or constant. As the COVID-19 epidemic showed, things can change drastically and abruptly in life. Things could be going well one day, then all of a sudden you find yourself unwell, jobless, or having difficulty supporting your family or putting food on the table.
The following tips can help you to deal with uncertainty:
- Focus on managing the things that you can control.
- Lear some tips to lower your anxiety and stress levels.
- Understand that things do not always need to be certain.
- Learn to accept that nothing is certain, and embrace the unncertainty of life.
Many of us use worrying as a coping mechanism to try to forecast the future and prevent unpleasant surprises in the face of all this uncertainty. Anxiety can give you the impression that you have some control over unforeseen events. You could think it will solve your problems or get you ready for whatever comes next.
Perhaps all it takes to discover a solution and have control over a situation is to agonize over it for a long enough period of time, consider every option, and read every viewpoint available online. Sadly, none of this is effective.
Persistent anxiety doesn’t make you more in control of uncontrollable circumstances; instead, it depletes your energy, keeps you up at night, and robs you of the pleasure of the moment. However, there are more constructive methods to deal with uncertainty, and the first step is to change your perspective.
Tips for coping with uncertainty
Below are 5 tips to help you deal with uncertain thoughts in your life.
Tip #1 – Do your best to control the things that you CAN control
Right now, a lot of things in life are unpredictable and beyond your control.
You have some influence over some things, though—you can’t control whether a virus spreads, whether the economy improves, or if you’ll get paid next week. Regardless of your concerns or unique situation, attempt to shift your attention from worrying about the uncontrollable to taking action regarding the things that you can control.
For instance, you still have the power to decide how much effort you dedicate to looking for work online, submitting resumes, or networking with your contacts even if you’ve lost your job or income during this trying period. Similarly, you can still take action by controlling your symptoms, reducing your stress levels, and reaching out to loved ones for support if you’re worried about your health or a recent diagnosis, for example.
You’ll move from passive fretting and ruminating to proactive problem-solving by concentrating on the parts of an issue that you can manage in this way. Of course, every scenario is unique, and you can discover that in some cases, your attitude and emotional reaction are the only things under your control.
Take control of your feelings. It’s simple to let dread and other unpleasant feelings take over when you have little control over the situation. It may seem like the wisest course of action to stuff your feelings down, try to hide your emotions, or force yourself to be optimistic. However, ignoring or repressing your feelings will simply make you more prone to stress and anxiety as well as despair and burnout.
Even the most negative and terrifying emotions can be actively faced when there is nothing else you can do about the circumstance. In this way, allowing yourself to be uncertain can help you cope with obstacles with less stress, a greater understanding of your situation, and serenity.
Tip #2 – Challenge your desire for certainty
Even though change and uncertainty are inevitable in life, we frequently take on habits in an effort to lessen the discomfort they might cause.
If you do any of the following, it may be time to challenge and change these behaviours:
You look to others for comfort
You constantly seek guidance from experts, pore over information on the internet, and question friends and family if you’re making the proper choice in an attempt to eliminate ambiguity from your life.
You check things over and over again
You constantly check in with your loved ones, friends, or children via text or phone calls. Before sending any emails, texts, or forms, you double-check them and make sure you haven’t missed anything that could affect how predictable the future is.
You micromanage others
You won’t assign chores to anybody else, at work or at home. To make the conduct of others around you more predictable for you, you can even try to force them to change.
How to challenge feelings of uncertainty
Ask yourself the following questions shoould you start to feel discomfort associated with uncertainty:
1. What are the advantages and disadvantages of certainty?
Life is full of surprises and unanticipated events that can happen at any time, but that’s not always a negative thing. There are positive unexpected events that occur in addition to bad ones, like a traffic accident or terrible medical diagnosis—a dream job offer, an unexpected wage increase, or an unexpected call from an old friend. Unexpected events frequently present opportunities, and facing uncertainty in life teaches you how to adapt, overcome obstacles, and become more resilient. It might support your personal development.
2. How much can you realistically be certain about in life?
Is there anyone with a lifelong career, a health guarantee, or complete assurance about what the future holds? Worrying, micromanaging, and delaying are examples of behaviors that give the impression of control over a situation, but what do they actually accomplish? The fact is that life will surprise you no matter how hard you try to plan ahead and be ready for every scenario. Seeking clarity only serves to increase tension and concern.
3. Do you assume that bad events will happen just because an outcome is unknown?
How likely is it that they will? When faced with uncertainty, it’s simple to overestimate the possibility that something negative will occur and underestimate your capacity to handle it should it. But even in these uncertain times, the possibility of things going wrong is minimal; is it possible to live with that little chance and concentrate on the more likely outcomes? Find out from your friends and family how people handle uncertainty in particular situations. Could you follow suit?
You can start to let go of bad habits, lessen tension and anxiety, and free up time and energy for more useful things by confronting your need for certainty.
Tip #3 – Learn to accept that uncertainty is part of life
You already live with a lot of uncertainty every day, no matter how hard you try to remove ambiguity and instability from your life. You accept a certain amount of uncertainty every time you drive, cross a street, or consume takeaway or restaurant meals. You have faith that there won’t be any accidents, that traffic will stop, and that the food you’re eating is safe.
You take the risk and go on without needing to know for sure because there is little possibility that something negative will happen in these conditions. If you’re religious, you probably also acknowledge that there will always be some degree of confusion and doubt.
When seemingly silly things that cause anxiety and concerns take hold, it can be challenging to assess the likelihood of a negative event with objectivity and reasoning.
The following actions can assist you in being more understanding and accepting of uncertainty:
Know what your uncertainty triggers are
Many uncertainties are often self-inflicted, like in the case of excessive concern or a pessimistic view. But outside factors can create some uncertainty, particularly during these periods. You can increase your own anxieties and uncertainties by reading articles in the media that highlight the worst-case scenarios, browsing social media in the midst of rumors and incomplete information, or even just talking to friends who are nervous.
This explains why so many people begin buying irrationally in response to bad news; seeing others act in this way just serves to confirm their own anxieties. You can take steps to prevent or lessen your exposure to your triggers by being aware of them.
Recognise when you feel the need for certainty
Take note of the moments when you experience fear and anxiety in response to a situation, start thinking about hypothetical scenarios, or believe that a situation is worse than it truly is. Seek out any bodily indications that you are experiencing anxiety. You may have shortness of breath, tenseness in your neck or shoulders, a headache, or a feeling of emptiness in your stomach. Stop for a moment and acknowledge that you are in need of confirmation or a guarantee.
Let yourself feel the uncertainty
Give yourself permission to feel uneasy in the face of uncertainty rather than letting caution go to the wind and attempting to control the unpredictable. Fear and uncertainty are just like other feelings; if you allow them to come, they will pass. Focus on your breathing and the present moment while you allow yourself to just feel and notice the unease you’re experiencing. Try meditating or taking some slow, deep breaths to help you stay present in the moment.
Realise that uncertainty doesn’t mean a lack of planning
Even if you accept uncertainty, you should still prepare for some unanticipated events in life. It’s wise to have some emergency funds on hand, maintain a hurricane or earthquake preparedness pack on hand if you reside in a high-risk area, and have a plan in place in case you or a loved one becomes ill. However, you can’t plan for every scenario that can arise. Life is just too erratic and uncertain.
Let go of some control
Resolve the many unfounded questions in your mind by admitting that you are not a fortune teller and that you have no idea what the future holds. You have no choice but to let go and embrace uncertainty as a natural part of life.
Shift your focus and attention.
Refocus on manageable concerns, address the parts of an issue that you can manage, or just return to your previous activity. Refocus on the here and now and your own breathing whenever your thoughts stray back to worries or emotions of doubt.
Tip # 4: Focus on the present moment
Worries about the future and all the horrible things you may imagine happening are typically at the core of uncertainty. It can magnify the severity of your issues, make you feel gloomy and unhappy about the days ahead, and even prevent you from acting to solve a problem.
Concentrating on the here and now is one of the best strategies to stop thinking about the future. Focus on what’s happening now rather than attempting to forecast what might occur. You may stop the negative thoughts and dire prophecies from entering your head by being totally present in the moment.
You can learn to purposely focus your attention on the present by practicing mindfulness and meditation. Regular mindfulness practice can help calm your mind, reduce stress, and improve your mood by helping you shift from worrying about the future to appreciating the present moment more fully.
Starting a mindfulness practice can be as simple as listening to an audio meditation or incorporating it into a walking fitness regimen. It can take persistence to employ mindfulness to maintain present-focused attention. At first, you could notice that your thoughts are constantly returning to your anxieties and fears for the future, but persevere. You are developing a new mental habit that can assist you in overcoming uncertainty each time you bring your attention back to the here and now.
Tip #5: Manage anxiety and stress
By taking action to lower your total stress and anxiety levels, you’ll be able to stop the negative thought cycle, discover inner peace, and be more capable of with life’s uncertainties.
Make sure to get enough sleep
Just as poor sleep quality can exacerbate anxiety and stress, excessive concern and uncertainty can also interfere with your ability to sleep. You can get better sleep at night by making changes to your daytime routine and scheduling some downtime for relaxation and rejuvenation.
Maintain a healthy diet
Maintaining your energy levels and avoiding mood swings can be achieved by eating healthily. To lift your mood overall, steer clear of processed and sugary meals and aim to increase your intake of omega-3 fats, which may be found in salmon, walnuts, soybeans, and flaxseeds.
Start an exercise routine that you enjoy
Exercise is a safe, all-natural way to reduce stress and anxiety. Incorporate a mindfulness component and pay attention to your body’s sensations while you move. Start a walking routine, and when you walk, run, or dance, pay attention to how your feet feel on the ground, how your breathing rhythm changes, or how the sun or breeze feels on your skin.
Make time for relaxation
Make time every day to practice a relaxation technique you’ve chosen, like deep breathing exercises, yoga, or mindfulness or meditation.
We hope that this article might help you with dealing with uncertainty in your life. realise that you are not the only one with these thoughts, and that help is available from professionals should you feel things are getting out of control in your life.
