In 2022, coping with uncertainty can feel impossible. The future has never been certain, but for those of us living through a global pandemic, it’s even more uncertain than ever. Even though we’ve just started a brand new year, COVID-19 is far from being over. Over 58 million Americans have tested positive for the virus, and numbers continue to rise as the Omicron variant sweeps through the country.
Besides causing uncertainty with regard to our health and the health of our loved ones, COVID-19 has impacted us in so many ways. We may be facing uncertainty regarding living situations, relationships, jobs, and finances. Scientists still aren’t quite sure how much longer we’ll be tackling the virus and most of us have accepted that there’s no “going back to normal” after this.
This kind of uncertainty can have a detrimental effect on our mental health. Anxiety is often triggered by uncertainty because we naturally have a deep desire for a sense of control over our lives. Uncertainty causes us to feel out of control, which can cause paranoia, panic, and stress.
How NOT to Cope with Uncertainty
Before we dive into our strategies for dealing with uncertainty, let’s touch on some of the unhealthy ways. If left unchecked, our efforts to cope with anxiety can be harmful to us or those around us. For example, obsessing or ruminating is a common response to uncertainty. You may find yourself fixating on the subject of your anxiety, constantly seeking updates or spending lots of time researching the issue. You may even find yourself micromanaging the people around you as a means of coping with your feelings of uncertainty.
Procrastination is another common method of coping with uncertainty. Being unable to predict the outcome of your actions can cause you to delay those actions altogether. You may avoid an important conversation because you aren’t sure what the other person will say. You may avoid looking at your bank statements because you feel a sense of uncertainty regarding the management of your finances. We covered strategies for reducing procrastination in a previous blog post.
Coping with Uncertainty by Developing a Routine
During times of uncertainty, it’s more important than ever to develop solid routines. Our daily routines are, for the most part, within our control and we should make them as supportive as possible. Your daily routines provide you with a sense of structure and stability in an otherwise unpredictable world.
Consider developing a morning routine to begin your days on a positive note. Try not to pack too many things into your routine and be sure to give yourself some flexibility. Your routine should help to support you, not control you. A simple morning routine can include a few minutes of stretching, making a cup of tea or coffee and making your bed.
Find Ways to Stay Grounded
Being grounded means having a sense of stability in your life. We all have those moments where we don’t even know what day it is and everything feels out of control. Being grounded means that (despite whatever challenges you’re facing), you’re able to be at peace in the present moment. There are many simple exercises you can do throughout your days to feel more grounded. A five-minute breathing exercise brings a sense of calm and control when emotions are running high. Take a mindful walk and observe your surroundings.
What does it take for you to feel grounded? For some, it’s having a clean and tidy environment. For others, it’s ensuring their bills are paid on time. These more practical tasks are beneficial for your mental health because you’ll be able to remain present without worrying about overdue or overlooked obligations.
Make Self-Care a Priority
During times of uncertainty, it can be easy for self-care to fall to the wayside. We may find ourselves not keeping up with things like therapy or doctor’s appointments, forgetting to take medication, and not sleeping enough. Other examples of neglecting self-care include forgetting to eat or consuming foods with little nutritional value, neglecting hygiene or overworking ourselves to the point of burnout.
Be deliberate about self-care. If it helps, set reminders on your phone to remind you to perform acts of self-care such as having a meal, staying hydrated or attending to your hygiene. Maintaining a healthy sleep schedule, eating nutritious foods and moving your body daily are essential.
Don’t Be Afraid to Ask for Help
If you’re having difficulties coping with uncertainty, it helps to talk to a trusted friend or loved one. It’s always good to have someone to rely on during difficult times. Feeling supported can bring a greater sense of control over a situation, while a lack of support leaves you feeling alone and overwhelmed. Your friend may be able to offer another perspective, solutions or emotional support.
Seeking help from a therapist is an excellent way to cope with the uncertainty of these times. Since the start of the pandemic, the demand for mental health services has steadily increased. The clinicians at Flourish Psychology do more than just provide a safe space for expressing your fears. Therapists are trained and qualified in various treatment methods for reducing or eliminating anxiety and other mental health conditions.
By working with a therapist, you’ll also learn important skills for managing your emotions. By mastering cognitive and dialectical behavioral skills, you’ll be better equipped to handle challenges as they arise in your daily life. Despite the uncertainty around you, you’ll be able to cultivate a feeling of calm, control and stability. Contact us to schedule your first session.