Author’s Note: This post was written in early 2021.
To say we have been facing unprecedented levels of stress during 2020 is not an overstatement. From the raging COVID-19 pandemic to unrest over systemic racism to economic hardships to political rancor, how much more can we take?
We also know that these stresses are contributing to dramatic increases in mental health concerns such as depression and anxiety.
A related factor that adds to the cumulative effect of this stress is uncertainty. We do not not know how much longer the COVID-19 pandemic will continue or how much worse it will get. We have faced prolonged uncertainty surrounding the closely contested US Presidential election. The hoped-for rebound of the economy is also impossible to predict.
Collectively, we yearn for things to get back to “normal,” but we have no idea when this will happen.
While we are familiar with the many negative effects of stress, how does this unremitting and often overwhelming sense of uncertainty affect us?
According to the American Psychological Association (APA), “research shows that people react differently to uncertainty, and that those with a higher intolerance for uncertainty may be less resilient and more prone to low mood, negative or down feelings, and anxiety.”
What can we do to try to better manage uncertainty and its associated stress? Here are some helpful tips from the APA:
- Be kind to yourself. Some people are better at dealing with uncertainties than others, so don’t beat yourself up if your tolerance for unpredictability is lower than a friend’s. Remind yourself that it might take time for the stressful situation to resolve, and be patient with yourself in the meantime.
- Reflect on past successes. Chances are you’ve overcome stressful events in the past—and you survived! Give yourself credit. Reflect on what you did during that event that was helpful and what you might like to do differently this time.
- Develop new skills. When life is relatively calm, make a point to try things outside your comfort zone. From standing up to a difficult boss to trying a new sport, taking risks helps you develop confidence and skills that come in handy when life veers off course.
- Limit exposure to news. When we’re stressed about something, it can be hard to look away. But compulsively checking the news only keeps you wound up. Try to limit your check-ins and avoid the news during vulnerable times of day, such as right before bedtime.
- Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.
- Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell her? Imagining your situation from the outside can often provide perspective and fresh ideas.
- Engage in self-care. Don’t let stress derail your healthy routines. Make efforts to eat well, exercise, and get enough sleep. Many people find stress release in practices such as yoga and meditation.
- Seek support from those you trust. Many people isolate themselves when they’re stressed or worried. But social support is important, so reach out to family and friends.
- Control what you can. Focus on the things that are within your control, even if it’s as simple as weekly meal planning or laying out your clothes the night before a stressful day. Establish routines to give your days and weeks some comforting structure.
- Ask for help. If you’re having trouble managing stress and coping with uncertainty on your own, ask for professional help.
One thing that is certain about uncertainty is that it will never completely go away. We will continue to face many stressful unknowns about the future. This is why it’s so important to be proactive about taking intentional steps to manage our personal responses to uncertainty.
As we learn to cope better with stress and uncertainty, we can feel better, both physically and mentally. That much is certain.
Here’s a question: What additional strategies have helped you to better manage stress and uncertainty? Please leave a comment. Also, please subscribe to my blog and feel free to follow me on X (formerly Twitter) or Instagram, “like” my Facebook page, or connect on LinkedIn. Finally, if you enjoyed this post, please share it with a friend.