Death, Taxes, & Uncertainty

by Mindy Carlson

A wise man once said, “…in this world nothing can be said to be certain, except death and taxes.” (Benjamin Franklin, 1789, personal correspondence.) I would like to add another one: uncertainty. Sounds fun, right? I don’t know about you, but this is not a combination I would willingly sign up for. 

We hear a lot of talk about “these uncertain times,” and there has been a ton of confusion about what is right, wrong, up, or down since the start of a wild and crazy 2020 (and let’s be honest, the start of 2021). However, what we are seeing now across the board is an uptick in uncertainty as plans change at a moment’s notice, the news is more worrisome by the minute, and we feel the threat(s) of something(s) we cannot see. 

Uncertainty leads to worry as we find ourselves preparing for the worst and allowing every possible scenario to play out in our minds. After all, if we focus on what could happen, then we won’t be surprised by unpleasant outcomes, right? 

Reduce Overthinking & Worrying

What if I told you that this process of overthinking is actually counterproductive to navigating uncertainty and ultimately worry? Would you want to find ways to be more comfortable with uncertainty? I thought you might. Here are some ideas to help you face uncertain circumstances, global pandemic or otherwise. 

Take a quick inventory 

Ask yourself what it is you are seeking, if there are circumstances beyond your control that you are worrying about, and if you are able to live with some uncertainty. 

Focus on processing what you do know

A simple yet very effective way to ward off uncertainty is to think about what you can be sure of. You may not know the outcome of a situation yet, but most likely there are at least a few facts to which you can turn your attention. Reminding yourself of what you know can provide reassurance.

Make it quantifiable

Scale (1-10) your level of discomfort caused by the uncertainty, and think of ways you can improve that number, even if only by a bit. Notice how you feel before and after. Also, consider writing down your thoughts. Seeing them can make them less ambiguous and, as a result, less scary.

Adopt a mindfulness practice

Uncertainty is the byproduct of thinking about the future and all the possible outcomes it holds. Bringing your awareness to the present will allow you to acknowledge your current experience and focus on the here and now. 

Consider your mindset 

Are you experiencing distress about something else that you are not addressing? Are you experiencing another emotion you have not acknowledged? Sometimes our minds can become very busy when we don’t take time to think clearly. Pause for a moment to allow clarity of thought instead of succumbing to a harmful inner dialog.

Define what the question really is 

You may need to drill down into the uncertain feeling to explore what it is you are seeking. Perhaps it is comfort, security, acknowledgement, reassurance, love, acceptance, or something else entirely. Then make efforts to give that to yourself.

Consider positive outcomes 

We often find it so much easier to focus on things going wrong that we forget things can go right, too! Allow space for considering the best-case scenario and notice how that affects your worrying. 

Be kind and gentle with yourself 

It is not helpful in times of uncertainty to beat yourself up. We all face uncertainty, so why not give yourself a little break and speak kindly to yourself? Speak to yourself as you would a loved one. You may find that positive self-talk can go a long way. 

Practice acceptance and tolerance 

Last, but certainly not least important, challenge yourself to accept that which you have no control over and focus on affecting what you can. By doing this, you will increase your tolerance for discomfort and develop a skill you can use in other areas of your life. 

Navigate Uncertainty With Help From A Professional

Navigating uncertainty in any circumstance can seem like an insurmountable task, but with a little help from the professionals at Clarity, you can overcome and show the world who’s boss. You! Ready to schedule therapy at our Wilmington counseling center? Contact us today! 

 

References

• Clark, A. (2016). Surfing uncertainty: Prediction, action, and the embodied mind. Oxford University Press.
• Teachman, B. (2020, September 22). 3 research-based ways to cope with the uncertainties of pandemic life. The Conversation. https://theconversation.com/3-research-based-ways-to-cope-with-the-uncertainties-of-pandemic-life-144778