Coping with Uncertainty

Hello! Welcome to another edition of the ABC of Mental Health, your guide to navigating life's ups and downs with emotional resilience and well-being. This week’s theme is Coping with Uncertainty, a topic that’s especially relevant in today’s fast-changing world. Uncertainty is an inevitable part of life, but learning how to handle it can bring greater peace and mental clarity. Let’s explore how we can manage those unpredictable moments together.

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One relevant recommendation:

Practise Radical Acceptance: Radical acceptance is about acknowledging that we can’t control everything and that it’s okay to not have all the answers. Here’s a simple way to start: When faced with an uncertain situation, remind yourself, “I may not like this, but I can’t change it right now. I accept that it’s happening.” This mindset can help reduce anxiety by focusing on what is within your control—like your reaction to uncertainty—rather than stressing over what you can’t change.

Two quotes on Uncertainty and Possibilities:

Havelock Ellis, British physician and psychologist, emphasises life is about balancing acceptance of what we can’t control (uncertainty) with staying grounded in what matters to us. 

“The art of living lies in a fine mingling of letting go and holding on.”

Pema Chödrön, an American Buddhist nun and author, emphasises the value of staying present amid uncertainty:

"The truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that."

Three TherapyShorts from TST

1. Focus on What You Can Control:
   Uncertainty often leads to anxiety because we feel powerless. Instead of focusing on the unknown, redirect your energy to the things you can control—like your attitude, actions, and self-care. For example, if you’re unsure about a career decision, focus on gaining skills or networking to open more doors instead of fixating on the potential outcome.

2. Stay Present:
   Often, uncertainty takes us out of the present moment and into a future filled with “what ifs.” A grounding technique you can use is the 5-4-3-2-1 method—name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps bring you back to the present and reduces worry about the unknown.

3. Build Tolerance for Discomfort:
   It’s normal to feel uncomfortable when faced with uncertainty, but avoiding discomfort can sometimes make it worse. Practising discomfort tolerance—like sitting with uncertainty instead of rushing to fix it—can help you grow. Next time you face an unknown, practice patience and remind yourself that not knowing is okay, too. Growth happens in that in-between space.

A QUESTION?

How do you cope with uncertainty? Share it with us :)

Vote here!

PS: Our most popular answer last week for the question what’s your way to start a day for better productivity was… *(drumroll please)* - Creating a to-do list.

Love and light,

The Social Therapist

PS: No clue