The constant tides of change and unpredictability can leave many grappling with the stress that rises when we experience uncertainty. Even for the most resilient individuals, worries and fears can undermine mental well-being.
Uncertainty is the breeding ground for anxiety, triggering the fight-or-flight response in the brain. But, by understanding the nature of stress and implementing targeted coping mechanisms, it’s within our power to effectively manage stress and anxiety in the face of the unknown.
Let’s explore how you can do just that and build mental resilience.
The human psyche has an aversion to ambiguity. We seek patterns and predictability as a basis for a sense of control in our lives. When this control is threatened or missing, our brains interpret the situation as a stressor.
Acceptance doesn’t mean surrendering. It’s quite the opposite – it empowers you.
Accepting that some things are beyond your control can create a sense of direction. It means you can focus on the aspects of life where you have agency and can affect concrete change.
Those accomplishments can help you build a sense of confidence that can also counteract the effects of anxiety induced by uncertainty.
Acceptance helps adjust your mindset towards one of resilience and adaptation.
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Navigating unknowns can feel overwhelming, but there are tried-and-true stress management methods grounded in psychological science that can guide us through uncertainty.
1. Take stock of your mental health and feelings
Before you can take any action in managing anxiety, you need to understand your starting point. Keep a journal or simply note your thoughts and feelings as they arise. This simple act provides insight into thought patterns and reveals emotions that might have gone unnoticed.
Use this resource: If you’re not exactly sure how to put what you’re feeling into words, Cerebral’s free emotion wheel tool can help.
Focus on what you can control to alleviate anxiety
Make a list of actions within your control to help mitigate the uncertainty you're facing. These items can range from practical to conceptual, with some examples that include:
Actively working on these items will provide a sense of empowerment and help reduce stress levels.
2. Reframe your thoughts to improve mental health
The cognitive restructuring technique focuses on modifying thought patterns to create a more positive and resourceful mindset.
Why this is important: It's not always the situation that causes stress, but rather the thoughts we layer on top of it.
Reframing your thoughts is all about finding a balanced way to view the world and the uncertainties it presents.
3. Practice mindfulness to manage stress
Mindfulness is a practice of meditation that centers on being present and fully engaged with whatever you're doing at the moment, without judgment. This form of meditation is a proven method to reduce stress levels. Deep breathing can also be an effective way to relax. Check out our guide on how to do breathing exercises.
How this helps: With reduced anxiety, you can significantly enhance your ability to cope with the unpredictability of life.
4. Follow a routine to counteract uncertainty
Creating a stable framework for your day can be a grounding experience when everything else feels uncertain. This doesn’t mean your routine needs to be rigid, but adding set activities and wellness-building habits to your daily life will bring steadiness and balance.
Why this helps: Having a general structure to your day can foster a sense of order and stability, leading to improved stress management.
5. Use therapy to improve mental resilience
When navigating challenging mental landscapes to manage anxiety, sometimes the support of a professional is the most effective tool. A therapist will guide you through the process of managing the stress caused by uncertainty in healthy ways.
Consider this: If you’re already stressed and dealing with a lot, online therapy can be a convenient resource because it breaks down real-world barriers like traffic, transit delays, taking the time to get to an appointment, and working within a set office schedule.
At Cerebral, we’ve made our scheduling flexible to accommodate even the busiest schedules. Whether you need to connect with a therapist during the day, in the evening, or over the weekend, we've got you covered.
After all, accessing mental health resources shouldn’t also cause stress.
No matter what the problem, it’s okay to seek help. Even if you think the issue that’s causing uncertainty might not be seen as a big deal, your feelings are. The important thing is to approach stress management with effective stress-reducing strategies rather than detrimental coping mechanisms that can sometimes make problems worse.
Managing anxiety is a skill you’ll hone over time, as change and unpredictability are inevitable parts of life that will come up again.
But, with these strategies, you can transform uncertainty into an opportunity to grow, build mental resilience, and improve self-awareness.
Do you feel like the guidance of a highly skilled mental health expert could help you? Learn more about how Cerebral provides convenient and affordable online therapy sessions.
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