Finding calm in the storm – 5 Ways to cope with uncertainty
Having everything ‘under control’ is so comforting – isn’t it? Most of us enjoy orchestrating our lives into neat, tidy, pleasant, and predictable moments, and we actively work to avoid the unpleasant and unpredictable.
However, the unpredictable is unavoidable. Life has a way of throwing curveballs at us, and when uncertainty strikes, it can feel like a rug has been pulled out from under us. In reality, uncertainty is constant and everywhere. It’s part of the human experience, and at some point, every one of us will have to deal with the reality of uncertainty.
But, let’s be honest... Some types of uncertainty feel easier to cope with than others? For some reason, coping with some personal or professional uncertainty feels expected. Manageable even. But then there’s uncertainty regarding yours or a loved one’s health, uncertainty surrounding a gut-wrenching disappointment, or a major life transition that leaves you wondering… What now?
How do we mindfully navigate uncertainty? Uncertainty can certainly be difficult, but it can also be useful. There is a way to find the calm in a storm of uncertainty, and it begins with developing an appreciation for the benefits of uncertainty.
Benefits of Uncertainty
Uncertainty isn’t necessarily a bad thing. Trust me, I know how hard it is to appreciate uncertainty in the moment, but hindsight is everything. When we pause to remember the ways we’ve overcome uncertainty in the past, we can appreciate the ‘gifts’ or ‘benefits’ that come from uncertainty in the present. Benefits like…
1.) Personal development
Uncertainty has a way of pushing us into situations that force us out of our comfort zone. While this can be challenging, it’s an opportunity for us to see what we’re made of, flex new muscles, and awaken dormant skills. It takes adaptability, problem solving, and a lot of courage, but on the other side of uncertainty is a stronger, wiser, and more resilient version of you.
2.) New beginnings
Life transitions bring fresh starts – which can be complicated, especially if we like things the way they are. Sometimes, we desperately seek out a fresh start in some area of our life, but other times, a new beginning finds us first. It’s normal to grieve the former reality before embracing the new, but the unknown can be an adventure – full of exciting developments you may have never considered before.
3.) Faith
The experience of uncertainty is in many ways an invitation to trust in Divine timing. By teaching us to rely on something beyond and greater than ourselves, we are strengthened by the spiritual qualities of faith. Faith is powerful, and faith accomplishes some of its best work in times of uncertainty.
4.) Humility
Uncertainty is a humbling experience because it forces us to realize that we don’t control nearly as much as we might like to think. While accepting our human limitations can be humbling, it can also be empowering. Acknowledging the circumstances beyond our control simultaneously gives us clarity on what is within our realm of influence, and that perspective helps us determine the next right thing to do.
5.) True confidence
Uncertainty often brings us to our knees, forces us to grow, and gives us a reality check. Over time, we discover how to survive and even thrive in life’s storms. We learn that we can dance with reality and still be ok, and this proof of resilience brings about true confidence.
How to cope with uncertainty – The only way out is through
If you are currently coping with uncertainty, my heart goes out to you. As you navigate the unknown, here are five ways to cope with uncertainty. These simple but powerful grounding tips will help you stay emotionally regulated moment-by-moment and day-by-day.
1.) Commit to basic self-care daily
When the stress of uncertainty hits, it can be so easy to plummet into fight-or-flight mode and disregard our routines. But now is not the time to neglect your physical, emotional, relational, or spiritual needs. There is wisdom to staying calm and carrying on, and sticking to your schedule as much as possible will be incredibly grounding as you navigate a season of uncertainty.
In practical terms, this means – avoid scrambling. Stay hydrated. Eat your daily meals. Keep your standard commitments to the best of your ability. If you go to the gym on Tuesdays or meet up with friends on Saturdays, keep doing that. Honoring your daily/weekly habits will keep you grounded and in the right frame of mind. Therapeutic self-care ideas
2.) Welcome a growth mindset
It can be oh-so easy to adopt a woe-is-me attitude when uncertainty rocks your world, but a victim mentality is not going to help you conquer a season of uncertainty. The words you say and the thoughts you think matter. When you replace ‘Why is this happening to me’ with ‘what is this situation trying to teach me?’ everything shifts. One of the ways I love to foster a growth mindset is through these five affirmations for tough times.
· Every season has an expiration date.
· Life is happening FOR me.
· I am living in alignment with my Soul’s path.
· I choose to take responsibility for my life.
· I am heading in the right direction.
3.) Take 2-minute somatic pauses often
A somatic pause is when you pause and take a moment to turn your attention inward. Close your eyes, take a deep breath, and check in with yourself internally by doing a body scan. Ask yourself, “How do I feel? Happy and calm? Anxious? Where am I holding any tension? What is my internal reaction to the external situation right now?”
This grounding practice is a practice in interoception, and it enables you to identify any physical, mental, or psychological needs requiring attention. Brief somatic pauses enable you to take things moment by moment and keep your nervous system regulated as you navigate the complexities of uncertainty.
Mindful tip: You can take somatic pauses whenever you need, but you may find it helpful to set an alarm or a calendar alert on your phone.
4.) Seek connection with nature
Biophilia, the science behind nature’s healing qualities, is fascinating. Interacting with nature not only lifts our mood and calms our nerves, but it also reduces cortisol, improves cognitive flexibility, and helps you focus and concentrate better. In other words, taking micro-nature breaks will help mitigate the anxiety uncertainty can cause. Even a brief walk or stepping outside to hear birdsong for a few breaths can be deeply regulating.
Mindful tip: Consider taking a brief somatic pause in nature. Even just stepping out on your patio for a 2-minute body scan can help regulate your nervous system.
5.) Leverage the power of gratitude
When we face uncertainty, it can be easy to forget to count our blessings, but gratitude is powerful. Really powerful. Not only can a daily gratitude practice boost our immune system and counteract the effects of anxiety, but it can also help us identify the blessing in the lesson and the calm in the storm. Authentic gratitude keeps us emotionally grounded and mentally open and alert to new opportunities for positive change. Five ways to navigate difficult times and grow in gratitude
The bottom line – Uncertainty can be a blessing in disguise
Uncertain moments can feel messy, but there is always a meaning in the mess. God/The Universe has a way of transforming us into the individuals we were always meant to become. If you are in the messy middle of a transformation, please take heart. You’re not alone. Therapy/Coaching can help you mindfully navigate an uncertain season of life and offer supportive guidance you as you determine the next right thing to do. Please contact me to learn more about my service offerings. I’d love to hear from you.
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Hi there! I’m Jenny, a licensed Holistic Therapist (LISW-CP) and Certified Adult Chair® Master Coach.
I combine both therapy and coaching methodologies to provide my clients with a holistic perspective and the techniques they need to flourish. Rediscovering who you were always meant to be is an act of courage, and radical self-love can turn unconscious paralysis into conscious, authentic growth. Learn more about me here.