Coping with Uncertainty: Navigating the Unpredictable Path

Entering a new year often provides a fresh start, along with excitement about new possibilities. We might be looking forward to planned trips or celebrations. Some of us plan for the start and end of semesters and academic years. Others might be expecting the arrival of a new family member or the return of someone who has been away. Although there are many things that we can foresee and plan for, there are an even greater number of things that can happen unexpectedly. 

The Double-Edged Sword of Uncertainty

This inability to accurately predict every detail about the future causes uncertainty for many of us. Experiencing a bit of uncertainty is normal for humans because our brains love predictability, consistency, and having control over situations. It can drive us to take actions that prepare us for the worst possible outcomes - this can be a good thing when preparing for bad weather or building a financial safety net for ourselves. However, when uncertainty spirals into uncontrollable anxiety and worry or causes us to take actions that put ourselves or others at risk of harm, it stops being helpful.

Post-Election Anxiety: A Shared Experience

Much like most post-election years, 2025 is already filled to the brim with uncertainty. Leadership of our country is shifting, and no one knows how that will impact things on a global scale. Conflicts and changes in other countries may spill over and impact our lives. What will happen to our economy? Will the climate crisis worsen and cause natural disasters that harm our communities? What humanitarian disasters will occur at home and abroad? If pondering these questions fills you with uncertainty, then congrats - you're experiencing something that a majority of people are also feeling. 

5 Strategies to Manage Uncertainty and Anxiety

So how do we stop this feeling from consuming our lives or spiraling into uncontrollable anxiety? Some suggestions to consider in times of uncertainty include:

1. Open Up: The Power of Sharing Your Concerns

Sharing your concerns with someone else can be helpful for a number of reasons. First off, sharing what's on your mind can be relieving compared to keeping things bottled up. Choosing someone you can count on for emotional support can be very beneficial. Additionally, the person you speak to might have the same concerns. which can feel validating.

2. Put Pen to Paper: Journaling for Clarity

If you don't have anyone to share your uncertainty with, journaling can be helpful. Write out your worries and consider answering some of these questions: "When did I start worrying about this? Is this a new concern, or has it popped up before?" "What is the evidence that this thing will happen, and how likely is it to occur? Why is my brain telling me that this thing could happen?" "What are some examples of times where I was really worried about something, but then everything turned out alright? What did I do to reduce my worrying? What did I do to help a positive/favorable outcome occur?" "What are some reasonable and safe steps I can take to prevent this thing I'm worrying about from happening?"

3. Embrace Acceptance: Letting Go of the Uncontrollable

Accepting that we are only human and can't control every situation we encounter in life is a hard thing to do, but is very freeing once achieved. Consider the aspects of your uncertainty that you can't control. For example, if you're worrying about a natural disaster, accept that you can't control the weather or what the Earth decides to do.

4. Take Charge: Focusing on What You Can Control

Although there are things outside of our control, we can often control how we prepare for and react to situations. This can be empowering and a counter to hopelessness. Sticking with the natural disaster example, you can put together a plan for responding to an extreme weather event, which may alleviate some of the uncertainty of what will happen in such a situation.

5. Mindful Distraction: Breaking the Worry Cycle

When we're caught in a worry loop, one of the easiest ways out of it is to focus our brains on something else. Do something that is relaxing, enjoyable, or simply keeps you in the moment.  

When Uncertainty Overwhelms: The Benefits of Michigan Therapy

If you find yourself drowning in uncertainty, consider speaking to a therapist. Talking through your worries with someone who can help you process them is one of the most effective and healthy methods of all! Uncertainty is a natural part of life, but it doesn't have to control your well-being.

By implementing these strategies - talking about your concerns, journaling, accepting what you can't control, focusing on what you can influence, and using healthy distractions - you can navigate uncertain times with greater resilience and peace of mind. Remember, you're not alone in this journey.

At Being Human Group, we understand the unique challenges faced by our LGBTQIA+, immigrant, and minority clients in these uncertain times. Our compassionate therapists are here to support you in developing personalized coping strategies and processing your emotions in a safe, affirming environment. 

If you find yourself struggling with uncertainty or anxiety about the future, don't hesitate to reach out. Taking that first step towards support can make a significant difference in how you navigate these challenging times. Schedule a consultation with one of our experienced therapists today and start your journey towards greater emotional well-being and resilience

About the Author: Therapist Kyle Fisher

Kyle Fisher is a dedicated mental health professional with a passion for supporting teens and their families. Kyle's approach to therapy, which incorporates cognitive-behavioral therapy, solution-focused therapy, and mindfulness techniques, aligns perfectly with the strategies discussed in this blog post for managing uncertainty and anxiety. His commitment to creating a safe, nonjudgmental environment allows teens to explore their emotions and develop effective coping mechanisms. Kyle is committed to fostering resilience and empowerment through evidence-based interventions, including mindfulness techniques and relaxation therapy. His warm and empathetic approach creates a safe space for clients to explore their emotions and develop coping strategies. Outside of his practice, Kyle enjoys engaging with the community and advocating for mental health awareness, particularly within the LGBTQIA+ population.