Uncertainty is all around us. The economy, wars, rumors of wars, protests, tariffs, and the list goes on. People on edge, loss of jobs, high interest rates, and inflation also add to the pot.  Mix this all together and chaos arises. A world seemingly out of control. As all these things happen around us, we find our own life struggles, pain, loss, and heartaches get pushed up to the top. So, what can we do about it? How do I navigate my life in uncertain times?

Responses to Uncertainty

Further, in this world of uncertainty, many people find themselves stuck. There are certain responses that we have when faced with traumatic or chaotic situations. These are fight, flight or freeze. Not knowing what to do or how to respond to the unknown may trigger the freeze mechanism. The freeze response attempts to hide, spin in a maze of many thoughts or feelings and not go backwards or forwards…just stay put.

Another response to the unknown is going into survival mode. This may include all three…fight, flight or freeze responses. One may get locked into this mode long enough which may cause fatigue, edginess, irritability, depression, anxiety, and other maladies. This may create a sense of being overwhelmed while feeling like you are going nowhere.

Discovering or rediscovering ways of getting through uncertain times will help you negotiate the trails and trials of this life more effectively and courageously. Let’s explore how this can be done.

Navigating in Uncertain Times

Tips for Coping 

  • Seek God. Each person may have a spiritual perspective and faith. When we consider a power greater than ourselves, wepause and reflect. We take the pressure off ourselves and give it to God. Prayer is a way to seek God, seek answers, seek peace, and discover a new or fresh perspective. 
  • Return to simplicity. So often we have a whole bunch of stuff going on that we don’t take the time to slow down. Be mindful of the simple. This has been the mantra of many minimalist Millennials. Take heart. Be intentional as you value life and those around you. Focus on what truly matters to you.
  • Pause and reflect within yourself. In this hustle and bustle world, some people are better at coping with cloudy situations better than others. If you struggle here, don’t beat yourself up. Remind yourself of your internal and external strengths and resources as you take the time to manage a stressful situation. Be patient yet purposeful with yourself as you work through what’s going on.
  • Do a spiritual, mental, emotional cleanse. In other words, detox from things that bog you down, that heighten your worry, anxiety, depression, and fears. This adds to the 3 tips mentioned above. We need to do an internal inventory of the gunk inside that overwhelms us.
  • Glance back on past successes. Believe it or not, you have a history of overcoming certain stressful events—and you survived! How did it happen? What or who helped you through? Take a moment and reflect on what you did during that event that helped you through it. Now, consider what worked and what you might want to change this time. 
  • Develop new skills and activities. Some might call this a distraction while others prove it as a way of coping, and thriving in uncertain times. Carve out time to try things that are outside of your comfort zone. Join a choir, take an art class, volunteer, learn a new language, or try a new activity that has piqued your curiosity in the past. This helps you to confront your fears with something unfamiliar to help you become more familiar with it. This is another form of helping you to navigate through uncertainty.
  • Limit exposure to news…STOP doom scrolling. When it rains, it pours or the snowball effect are sayings that can describe our fears of the unknown. In this world of massive floods of information, pictures, videos and movies, it can be hard to ignore them. Responding to every chime on our phones, compulsively scrolling the news, all of which feeds the frenzy within. Limit your check-ins to 2-3 minutes at a time and no more than 2-3 times a day. Avoid doom scrolling. This is especially during your vulnerable times of the day, such as right when you get up or before bedtime.
  • Stay in the know. Don’t avoid the news altogether or things that are uncomfortable to you. Be informed. This is a way of being prepared. As the saying goes, forewarned is forearmed. Find reliable, honest, and trustworthy news outlets. Chat with people who have gone through uncertain or challenging times in their lives and how they got through them.
  • Avoid dwelling on things you can’t control. This is a perspective shift. When uncertainty strikes, many people immediately imagine worst-case scenarios…which may spark panic. Get out of the habit of focusing on fear generating events. Be responsive not reactive.
  • Control what you can. Take captive your thoughts, feelings, actions and attitude. Be in charge of you. Focus on simple, predictable habits that you can control. These may include buying food that’s healthy, laugh, be around positive people, clean your house, exercise, and so on. Be intentional with your routines in order to give your days and weeks some comforting structure.
  • Take your own advice. If a friend came to you with some kind of frustration or worry, what would you tell them? Now, reflect on your own situation from the outside. This can often provide a fresh perspective and muster new solutions for you.
  • Seek encouragement and support from those you trust. Many people may tend to either isolate themselves or become argumentative when they’re stressed or worried. Positive, honest, trustworthy social support is invaluable in uncertain times. Most friends and family may not have it all together themselves. Further, we all struggle in different areas but can be strong in other areas. So, reach out to those family and friends who you trust.
  • Be supportive. Think of others. They are probably struggling as you are. Maybe not in the same things, yet you can be a friend and encourage them. Help build them up. Remember, it also feels good to help others. However, keep your motives pure without expectation of what you want from them.
  • Do self-care. Don’t let your stress cancel your healthy habits. Eat well on purpose, exercise, and get your sleep. A bunch of people find relief in doing yoga, reading a book, going to church, and meditation.
  • Ask for help. If you’re struggling with stress and coping with uncertainty on your own, get help. Counselors are trained in helping you to look at your life situation differently, to invite positive change, and sort out possible solutions. They can help you with a plan of action and develop healthy ways through uncertain times.

Here with Pathways Counseling Services, we are here to help you through these times of uncertainty and stuckness, and find hope and healing through these difficult times in your life.

Email us at jo**@************on.com or call us at 520-292-9750

Counselors available to help you navigate uncertainty