Uncertainty is an inevitable part of life that can trigger stress and anxiety for many people. While we cannot eliminate uncertainty, we can develop effective strategies to manage our response to unpredictable situations.
What is uncertainty?
Uncertainty occurs when we have limited knowledge about future events, which makes it difficult to predict or control the outcome. While many of us don’t like uncertainty, it is an inevitable part of everyday life.
Examples of times you may be experiencing uncertainty include:
- Waiting to hear if you’ve received an interview, a new job offer, or a promotion.
- Wondering about your job security and financial future.
- Worrying about the health of a loved one or waiting on test results.
- Waiting on someone to make a decision.
- Not knowing what the future holds.
When we know what is going to happen, we feel a sense of control. However, when we are uncertain, we can start to worry and think about various possible outcomes, including negative ones.
The impact of uncertainty on mental health
Research from King’s College London suggests that uncertainty is predominantly associated with negative emotional states such as fear and anxiety and can cause sadness, upset, anger, frustration and confusion. Other times, it can make us feel surprised or even excited.[1] Uncertainty has also been linked to worsened mental health outcomes, such as anxiety, depression, and stress.[2]
The emotions we feel depend on what we think might happen. If we are expecting something bad to happen, uncertainty can intensify those negative feelings.
Uncertainty also affects people differently. Some people may feel only mildly worried about what the future holds, while others may feel overwhelmed by the unknown.
Effective Strategies for Coping with Uncertainty
While you can’t avoid uncertainty, there are things you can do to help you cope and become more resilient. Below are some ideas to get you started.
Accept what you cannot control
Recognise and accept that some factors are beyond your influence and control. Accepting uncertainty as a part of life can help to reduce anxiety and redirect your energy toward productive actions.
Focus on what you can control
Take a step back and think about what you can realistically control in the situation. If there are things in your control, start by setting short-term achievable goals.
If you cannot control the outcome, you can instead focus on your daily routine, family and work to help give some structure and have a sense of purpose. Creating predictability can also counterbalance feelings of uncertainty.
Focus on the present moment
When you feel overwhelmed about potential future scenarios, concentrating on the present can help you to relax. Engaging in a hobby, walking in nature, practising mindfulness, and using grounding techniques are all effective ways to stay focused on the present.
Reframe your thinking
Challenge your negative thought patterns by:
- Avoiding catastrophic thinking and jumping to conclusions.
- Questioning your negative assumptions and asking whether your thoughts are realistic.
- Looking for evidence to challenge your anxious thoughts.
- Considering alternatives and a more balanced perspective.
- Thinking about what you would tell a friend if they were in a similar situation.
Prioritise self-care
When you are worried about uncertainty, your stress levels can increase, which is why focusing on your physical and mental health is important. Try to:
- Eat a balanced, nutritious diet and stay hydrated
- Exercise regularly
- Get adequate sleep
- Maintain social connections
- Do relaxation or breathing exercises.
Practise gratitude
Practising gratitude can shift focus from uncertainties to positive aspects of your life. Reflect on what you are grateful for and regularly acknowledge your achievements, both big and small. You can also reflect on past successes and think back to a time when you had uncertainty and how you coped.
Seek support
If you are feeling stressed, you don’t have to go through it alone. Reach out to trusted family and friends and let them know what is going on.
If the uncertainty is overwhelming, you may want to reach out for professional support. You can contact a free helpline, such as CAREinMIND, on 1300 096 269 for counselling support. Alternatively, you can reach out to your GP, a mental health professional, or a support group.
By maintaining perspective and implementing practical coping strategies, you can navigate uncertain times more effectively. Remember, it’s normal to feel uncomfortable with uncertainty. Be patient and kind to yourself as you develop these coping skills.
If you are struggling and need to reach out to a mental health professional, our CAREinMIND counsellors are here 24/7. Call 1300 096 269 or click the chat button on the right. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.
References
[1] Morriss, J., Tupitsa, E., Dodd, H. F., & Hirsch, C. R. (2022). Uncertainty Makes Me Emotional: Uncertainty as an Elicitor and Modulator of Emotional States. Frontiers in Psychology, 13, Article 777025. https://doi.org/10.3389/fpsyg.2022.777025
[2] Massazza A, Kienzler H, Al-Mitwalli S, Tamimi N, Giacaman R. The association between uncertainty and mental health: a scoping review of the quantitative literature. J Ment Health. 2023 Apr;32(2):480-491. doi: 10.1080/09638237.2021.2022620. Epub 2022 Jan 11. PMID: 35014927.