Mental Health in Uncertain Times
Uncertainty is a challenging emotion for human beings to face. It creates instant vulnerability. We might not have control, choice or information that we would like to have when dealing with uncertainty. Whether it’s about our job security, uncertainty in our marriage or other relationships, uncertainty of the intention behind someone’s comment, or uncertainty financially. We are left feeling vulnerable. The “not knowing” (lack of certainty) can activate our central nervous system (CNS), even the slightest bit. The CNS let’s our mind and body know when we can be relaxed or when we need to be alert, on guard, protect ourselves, or go into action. Our brain and nervous system are wired to assess for safety and danger. On a primitive level, uncertainty can activate the same part of the brain that is activate when we fear physical danger. That said, uncertainty (emotionally, relationally, politically, financially, physically, etc.) can mirror similar CNS responses. We don’t know if we are safe or in danger emotionally, etc.
When we are facing a situation that is uncertain, perhaps we have limited information; it requires a level of vulnerability that can impact our reactions. This is on a spectrum ranging from slightly anxious or curious to cautious to fear and panic.
On the low end of the spectrum this can create motivation for us to make changes, take some time of action. On the high end, it can create many more emotional responses including fear, panic, and even anger. Other responses might be to disengage, over-engage and consume ourselves with the uncertainty.
Uncertainty creates a time of waiting. Waiting to figure out what is happening. Waiting for things to change, maybe go back to the way they used to be. Or waiting for more information. Waiting to hear back from the doctor. Waiting to hear from loved ones after a natural disaster ravages their hometown. Waiting to see if you got the job you just interviewed for, waiting to hear if you got accepted to your dream school, or your runner up school. This is uncertainty in the waiting.
Uncertainty can clash with a felt sense of loss of control. Many of us struggle with we don’t have control of things in our lives. When we re facing uncertainty, usually that means it’s caused by things that are outside of our control. This lack of control can make the vulnerability feel even more uncomfortable. We might try to those control things more resulting in more distress and emotional exhaustion.
A lot of changes can create uncertainty and can be destabilizing.
The years that were so heavily impacted by COVID-19 are an example of great uncertainty. The information coming out varied and changed. Partly depending on the source of the information, location in the country/world. Regardless of your political views, there seemed to be all kinds of information spreading; conflicting information that can be confusing and ultimately create more uncertainty. There were seasons of waiting, whether waiting for new information, waiting for shut-downs to be lifted, waiting for quarantine periods to be over. There was a loss of control with school schedules and opening, businesses that had to close for weeks, months at a time. Lost wages and of course, loss of lives. So much was out of our individual control during that time.
What you can do when in a time of uncertainty:
Set boundaries/limits. This goes for your time, the people you are around, conversations you engage in. Limited to media (and social media) exposure or mental energy thinking about the uncertainty.
Consider the source. Find the right source. Who are you listening to in times of uncertainty? Are you listening to trusted sources?
Take breaks. Take mental breaks from what is stressful and uncertain. Distract your mind with fun and enjoyable activities. Go outside. Take in the sun and some fresh air. Moving your body, even just for a walk around the house, can change your emotional state and the focus of your mind.
Pause before reacting.
Watch for negative thinking spirals.
Build community. Get connected and stay connected with people you trust and who share similar values. Talk about your uncertainty and be sure NOT to talk about it. Allow yourself to talk about other topics too, this can be a break from the stress!
Focus on what you have control over. What is in your sphere of influence? While there is always more outside of your control than in it, there are always things in your control. Always. Things that are in your control include how you take care for yourself.
Focus on the small things, what is right in front of you.
Want more about managing uncertainty? Here is a book to check out! Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion by Pema Chodron
“I spent a lot of years trying to outrun or outsmart vulnerability by making things certain and definite, black and white, good and bad. My inability to lean into the discomfort of vulnerability limited the fullness of those important experiences that are wrought with uncertainty: Love, belonging, trust, joy, and creativity to name a few.”
-Brené Brown
