What is Going On? Managing Uncertainties

16 Sep What is Going On? Managing Uncertainties

Posted at 22:02h in Uncategorized by DFS Consulting

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Managing Uncertainties and Uncontrollability

We live in a world full of uncertainties every day. We can never predict exactly what will happen next. Fear and vulnerability can leave us feeling anxious, restless, and powerless. Over time, this can drain us emotionally, trapping us in a cycle of endless “what ifs” and worst-case scenarios about what tomorrow might bring. When faced with rapid changes and feelings of vulnerability, it’s easy to feel overwhelmed or lose control.

The key is to keep perspective and avoid overthinking. What really matters is how these uncertainties affect us, how we manage them, and how we learn to live with them.

Many studies explore vulnerability, but not all offer ways to manage it effectively. If you feel overwhelmed by uncertainty and stress, know that you are not alone—many people share your feelings. Despite how vulnerable or anxious you feel, there are practical steps you can take to better handle chaotic situations, reduce anxiety, and face the unknown with greater confidence.

Vulnerability is a natural and unavoidable part of life—even if we wish otherwise. Very little in life is permanent or certain. While we do have control over some things, many events are simply beyond our control.

Tips to Manage Uncertainty and Uncontrollability

Tip 1: Take Control Over What You Can
Shift from worrying and ruminating to active problem-solving by focusing on the aspects of a situation you can influence. Instead of wasting energy on what you cannot change, gather your thoughts and take meaningful actions where you have control, regardless of fear or circumstances.

Tip 2: Challenge Your Need for Certainty
Uncertainty and change are unavoidable. We often develop habits to cope with the discomfort they cause. But opportunity often arises from the unexpected. Embracing uncertainty can help you adapt, overcome challenges, and build resilience. No matter how much you plan, life will surprise you. By reassessing your demand for certainty, you may reduce stress and save energy for what truly matters.

Tip 3: Learn to Accept Uncertainty
Completely eliminating uncertainty is impossible, and you face it daily. When irrational fears take hold, it’s difficult to think clearly. Try to notice when you need comfort or reassurance. Focus on the present moment and your breathing, simply experiencing your feelings without judgment. Address genuine concerns by acting on what you can control, then gently return to your daily routine.

Tip 4: Focus on the Present
Uncertainty often centers on future worries and “what if” scenarios. Instead of trying to predict outcomes, direct your attention to what is happening now. Mindfulness can help interrupt negative thoughts and apocalyptic predictions. Try listening to guided meditations or incorporating mindfulness into activities like walking. Each time you return your focus to the present, you strengthen your ability to break free from anxiety.

Tip 5: Manage Stress and Anxiety
Lowering your overall stress can stop the spiral of negative thinking and promote inner calm. Choose relaxation techniques that work for you—meditation, yoga, deep breathing—and dedicate time daily to practice. Developing healthy habits and relaxing well before bedtime can improve your sleep and resilience.

As long as we keep trying every day to understand, cope, and rise above the uncertainties around us, our efforts will not be in vain.

How can you overcome these challenges now, and what do you need to prepare your for what lies ahead?

References:

Gu, Y., Gu, S., Lei, Y., & Li., H., “From Uncertainty to Anxiety: How Uncertainty Fuels Anxiety in a Process Mediated by Intolerance of Uncertainty”, Neural Plasticity, vol. 2020, Article ID 8866386, 8 pages, 2020. https://doi.org/10.1155/2020/8866386.

Robinson, B., (2020). The Psychology Of Uncertainty: How To Cope With COVID-19 Anxiety. Retrieved from: https://www.forbes.com/sites/bryanrobinson/2020/03/12/the-psychology-of-uncertainty-how-to-cope-with-covid-19-anxiety/?sh=4e446e59394a

Robinson, L.,& Smith, M. (2021). Dealing with Uncertainty., Retrieved from: https://www.helpguide.org/articles/anxiety/dealing-with-uncertainty.htm#