Coping with Uncertainty by Kyle Fisher

 

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. 

 

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.

 

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. 

 

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:

 

• Talking about it: 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.
• Writing it out: 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?"
• Accept what you can't control: 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.
• Shift your focus to the things 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.
• Utilize distractions: 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.  

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!