When it comes to struggling with Anxiety or Depression, there's one scary word that may come to mind, and that word is uncertainty.
Google defines uncertainty as situations that involve imperfect or unknown information. It applies to predictions, known physical measurements, or the unknown. We experience uncertainty in so many forms. Included but not limited to
Graduating from school (high school, college, graduate school, medical school, etc.)
Starting a new job
Moving to an unfamiliar place
Life after the loss of a loved one
Getting laid off, fired, or furloughed from a job
Financial instability
Instability in the home or living environment
COVID-19 pandemic
Your health or of a close loved one
Unfortunately, as much as we try to avoid it, life always throws uncertainty our way (usually when we aren't expecting it). The question is, how can we combat our fear of uncertainty? How can we look at uncertainty as something more exciting and hopeful?
For many with Anxiety and Depression, uncertainty is our biggest enemy. The sense of the unknown is terrifying, and the anticipation of things going wrong because of uncertainty makes us worry even further. Anxious and depressed individuals tend to fixate on our past and future. When the future is entirely blank, it is an overarching, lurking monster that keeps us awake at night, makes it hard to focus and function in any situation.
This may explain the phenomenon of anxious or depressed individuals watching the same shows or movies repeatedly. This is because we know the plot, characters, and environment. We understand how the program will end. We remain clear with the idea that we are in control of knowing what happens.
One buzzword that goes hand and hand with uncertainty is anticipation. When we hyperfocus on unknown situations, our feelings of worry skyrocket. This is primarily due to the fear of failing. We feel that since we don't have a clear plan set, we are unworthy or unable to succeed, and therefore, be happy. Our minds train us to believe we must control everything that comes our way, and when we don't know something, it's our fault or something we did to cause this blip.
When COVID-19 hit, uncertainty seemed to take off like a rocket. The number of cases changed every day, COVID19 put health into jeopardy, and the threatening sickness flooded our society. Our lives were flipped upside down, and everyday life seemed to disappear entirely. The uncertainty and unknown of the "return to normal" is still a question many people think about today.
That being said, uncertainty is everywhere, and it's scary, especially when a direct plan of action you can control isn't present. However, what if I told you that there are skills and statements you can repeat to yourself to ease your feelings of uncertainty? What if we could see the unknown elements of life as opportunistic or exciting? Continue reading here to combat your feelings of worry surrounding the uncertain. Though it may be easier said than done, we can look at uncertainty in a different light. As terrifying as potential failure and loss of control can bring, there is a lot of beauty that lies within change.
TIP #1: Focus on the growth mindset. You have a lingering chapter above your head. However, think about how much you will learn and grow from this experience. You never know how much you can learn about your capability and strength. Your ideal or dream opportunity could be this next chapter. How exciting is that?
But, let's say it's not that opportunity. Maybe it brings unhappiness, or disappointment, or struggle. However, with suffering comes growth and flourishment. You experienced something that you know is not meant for you and your journey. You become mindful of what you do want, and you continue. The fact that you can stand up each day and say that you tried your best- is growth. YOU TRIED it, and you conquered it. You did it! With adversity and challenge comes deeper self-understanding and personal development. If we learn to accept the pain and fear that comes with uncertainty will eventually pass, we will become better equipped when uncertainty arises in the future.
Understand that failure aids our growth process. We doubt our potential in new situations and what we offer. Our minds place us into these traps of thinking that we can't seem to get out of. The thought that we can't be good enough can eventually take over and cause us to believe we have failed. However, if we reframe the way we look at failure and see it as an opportunity for us to continue growing and finding out more about ourselves and what we love to do, how can that be a failure?
TIP #2: Take it one day at a time. The most significant piece of advice I could give everyone in life is to focus on the beauty of the now. If thoughts of the upcoming weeks enter your mind, repeat after me, "you will be okay; you will get through it." Writing down a list of things happening for a given day, along with including breaks for relaxation, social time, or winding down, can help so much! Remember to focus simply on what you can do that day. Tomorrow will come when it does.
TIP#3: Take advantage of the controllable. You just graduated college, and you can't find a job. Uncertainty is in full swing. What's next? Take a moment to understand that some things are in your control. You can make a list of places where you want to apply. You can send your resumes and cover letter to contacts inside or outside your network. You can ask a close confidant to do a mock interview with you. Remember that uncertainty may inhibit our capability to realize what we can control in front of us!
TIP #4: Focus on managing triggering symptoms. Are you engaging in practices that heighten your feelings of sadness or worry towards the unknown? For example, do you read or watch a lot of disastrous news stories? Are you looking at state cases of COVID19? Do you surround yourself with many worst-case scenarios being presented to you on social media or Tiktok? Take a moment to pause and turn off your phone or media device, and limit your screen time on those worst-case numbers and storylines. It could be the sign you need to limit your exposure to fear-arising content and refresh your mindset and go into uncertainty with more of a clearer head.
TIP #5: Conquer with Coping Mechanisms! Nothing says combating uncertainty like coping mechanisms. Are you feeling tension, stress, or worry starting to increase? Write down a list of some of your favorite activities to participate in and do one! Deep breathing and meditation may help if you're tense. Take 15 minutes to read your favorite book or draw. Set aside time to play a game or connect with your support system. Take some time to get active, even if it's just for a quick, light walk. Ensure you are getting enough nutrients with your meals and snacks, drink a lot of water, and try to get 8 hours of sleep each night. Managing general stress and anxiety symptoms can help combat anxiety towards bigger enemies, like uncertainty.
Uncertainty can feel impossible to cope with, but here is your reminder that nothing lasts forever. Uncertainty might place itself into your life, but reframing the way you look at change and the unknown can make the journey that much manageable. Remember how capable you are of getting through anything. You are strong and resilient. You can do this.
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