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Managing the Anxiety and Stress of Uncertainty

Managing the Anxiety and Stress of Uncertainty

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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.

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Uncertainty can be a significant cause of stress

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. 

  • Why this matters: Chronic exposure to the stress of uncertainty can lead to a variety of mental and physical health issues, including anxiety and mood disorders, distorted thinking, and even heart problems. 
  • What you can do: Recognize that it is a significant issue that deserves your attention and care.

Accepting uncertainty leads to mental resilience

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.

Woman looking calm and free of stress

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How to cope with uncertainty and manage anxiety

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:

  • Create an emergency fund
  • Reach out to your network for help or advice
  • Coming up with a care plan for a sick loved one
  • Going to bed at a reasonable time
  • Work on changing your reaction to certain triggers
  • Recognizing your feelings in the moment 

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.

Getting support in managing 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.


Images by pch.vector and lookstudio on Freepik.

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In OCD, these obsessions often revolve around specific themes that are persistent and difficult to control Common OCD obsessions include the following: Fear of contamination or germs Unwanted forbidden or taboo thoughts involving sex, religion, or harm Aggressive thoughts toward others or self Having things symmetrical or in perfect order These obsessions can dominate the person's thoughts, leading to significant distress and interfering with daily activities. Common compulsions in OCD Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession. These actions are meant to reduce the distress associated with obsessions or to prevent a feared event, but they often  only provide temporary relief. Common OCD compulsions include the following: Excessive cleaning or hand washing Ordering and arranging things in a particular, precise way Repeatedly checking on things, such as ensuring the door is locked, or the oven is off Compulsive counting Compulsions can take up significant time and interfere with daily functioning, often causing distress and frustration. What is anxiety? Anxiety is a natural response to stress, but when it becomes persistent and overwhelming, it can develop into an anxiety disorder. Symptoms of anxiety can range from mild worry to debilitating fear and panic. Anxiety disorders are characterized by excessive fear or worry that impacts daily activities and encompass a wide range of conditions, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. People with anxiety disorders often experience persistent, uncontrollable worry about various aspects of life, such as work, relationships, and health. This constant state of alertness can even lead to physical symptoms of anxiety that can significantly impact one's quality of life. Common symptoms of anxiety Anxiety can manifest in various ways, affecting both the mind and body. Most commonly, people with anxiety-related disorders will experience the following: Excessive worrying Feeling agitated or restless Fatigue Difficulty concentrating Irritability Tense muscles Trouble sleeping These symptoms can significantly impact daily life, making it challenging to perform everyday tasks and enjoy normal activities. Key differences between OCD and anxiety While OCD and anxiety disorders share some similarities, there are key differences in behaviors, thought patterns, and the focus of thoughts that can help in telling the two types of disorders apart. Behaviors Behaviors associated with these conditions can greatly interfere with day-to-day functioning and are often key indicators of the underlying disorder. Here’s how the two differ in behaviors:  OCD: Involves repetitive or ritualistic behaviors or mental acts (compulsions) performed to reduce the distress caused by obsessions. Anxiety: Involves behaviors aimed at avoiding anxiety-provoking situations or events, such as avoidance of social gatherings or excessive preparation for events. Thought patterns Thought patterns are a critical component in distinguishing between OCD and anxiety disorders. These are the major differences for both: OCD: Characterized by intrusive, unwanted thoughts that the person recognizes as irrational but cannot control. Anxiety: Involves persistent worrying about future events or everyday situations, which, while often exaggerated, are more rooted in reality compared to the intrusive thoughts in OCD. Focus of thoughts Understanding where thoughts are centered can help in identifying a specific disorder. This is how the two conditions differ in this area: OCD: Thoughts are often centered around specific themes like contamination, harm, or symmetry. Anxiety: Thoughts can be generalized and involve worrying about a wide range of everyday issues, such as work, health, and relationships. Recognizing differences can aid in distinguishing between OCD and anxiety disorders, which can help lead to more personalized and targeted treatment options. Is OCD a type of anxiety? OCD was previously considered an anxiety-related disorder because it involves significant anxiety and distress caused by obsessions and compulsions. However, OCD has been reclassified as an obsessive-compulsive and related disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as of late. This reclassification reflects the distinct nature of the obsessions and compulsions in OCD, which distinguish it from other anxiety disorders. How to tell if I have OCD or anxiety Because OCD and anxiety disorders can have overlapping symptoms, it will take a mental health professional to make a clinical diagnosis. However, you can educate yourself on the main differences between the two to gain more clarity before talking with a mental health professional. Let’s take one last look at the symptoms of both to help differentiate between the two. OCD symptoms Intrusive, unwanted thoughts or images (obsessions) Repetitive behaviors or mental acts (compulsions) performed to reduce distress Significant time spent on obsessions and compulsions, interfering with daily life Recognizing that obsessions and compulsions are excessive or unreasonable Anxiety symptoms Excessive, uncontrollable worry about various aspects of life Physical symptoms such as increased heart rate, sweating, and trembling Avoidance of anxiety-provoking situations Difficulty concentrating and sleeping Persistent feelings of restlessness or being on edge How are OCD and anxiety diagnosed? Diagnosing OCD and anxiety disorders involves a comprehensive evaluation by a mental health professional. This typically includes: Clinical interview: To discuss your symptoms, medical history, and impact on daily life. Questionnaires: To assess the severity of symptoms using standardized clinical tools. Observation: To note behaviors and physical signs of anxiety or compulsions. Diagnostic criteria: To make a diagnosis using criteria from the DSM-5. A thorough clinical evaluation and diagnosis inform a personalized treatment plan.  Can you have both OCD and anxiety? Yes, it is possible to have both OCD and an anxiety disorder, and co-occurrence of these conditions can be relatively common. While having one can increase the risk of developing the other; the likelihood of developing both is greater for those with OCD because of the condition’s severity. When both conditions are present, treatment plans should address OCD and anxiety symptoms to ensure comprehensive care. Why that matters: The presence of one condition can exacerbate the symptoms of the other, creating a complex interplay that can be challenging to manage, especially without ongoing professional help. What other conditions could it be? Several other conditions can present with symptoms similar to OCD and anxiety disorders but also have distinct treatment options. This makes a clinical evaluation or talking with a licensed professional all that more important. Conditions that could look like OCD or anxiety include: Depressive disorders: Persistent low mood, loss of interest in activities, feelings of hopelessness, and changes in appetite and sleep patterns. Attention-deficit/hyperactivity disorder (ADHD): Symptoms like difficulty concentrating, restlessness, and impulsivity can resemble anxiety and OCD, especially when the individual engages in repetitive behaviors or experiences significant worry and distractibility. Phobias: Intense fear of specific objects or situations that result in avoidance behavior. Body dysmorphic disorder (BDD): Obsessive focus on perceived flaws in appearance, leading to repetitive behaviors, such as mirror checking, and significant distress. Undergo an evaluation with a licensed professional to discuss personalized treatment for your specific condition. Are the treatments different? Not always. There are similarities in treating OCD and anxiety disorders. Medication Medication is a common treatment option for both OCD and anxiety disorders, often helping to manage and alleviate symptoms. For both conditions, medications are often combined with therapy and other interventions. Therapy A therapist can provide non-medication strategies and support in managing symptoms for either condition. By learning essential tools and techniques, therapy fosters hope for long-term recovery and resilience for people with OCD as well as for those who have anxiety-related conditions. Coping strategies Techniques such as mindfulness, relaxation exercises, deep breathing, and stress management may be particularly helpful. Lifestyle changes like regular exercise, balanced eating, and sufficient sleep also may help. By incorporating healthy coping strategies into your daily life, you are on the road to improving your mental health. How Cerebral can help If you are experiencing symptoms of OCD or an anxiety-related disorder, seeking help from a mental health professional is essential to getting the care you need. Online mental health services like Cerebral offer a convenient and accessible way to receive support for OCD and anxiety disorders. Cerebral provides: Therapy: Access online sessions with licensed therapists. Medication management: Consult with credentialed prescribers virtually to see if an online prescription and managing medication is appropriate for you. Educational resources: Explore articles, in-app exercises, and free mental health resources to help understand and manage symptoms. Services like Cerebral can be particularly beneficial for those who have difficulty accessing traditional in-person care due to geographical, logistical, or personal reasons. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you.  Do I have anxiety? Only a mental health professional can determine the answer to that question by conducting a clinical evaluation for an anxiety disorder. But, you can take a free 3-minute self-assessment to get a better sense of the level of your anxiety symptoms.  Images by freepik, freepik, and master1035 on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.
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