Most people are creatures of habit. If everything goes according to plan, we feel like we're in control. But when life takes an unexpected turn, it can seriously increase our anxiety and sense of stress. For many people, life currently feels like a time of uncertainty, with the continuous stirring in politics, society, corona pandemic and negative reporting on all news and (social) media channels.
Research shows that people react differently to uncertainty, and that people with a greater intolerance to uncertainty may be less resilient and therefore more prone to low mood, negative or depressed feelings and fears.
No one can avoid the unexpected. But these simple tips can help you better face life's uncertainties.
Be kind to yourself
Some people handle insecurities better than others, so don't beat yourself up if your tolerance for unpredictability is lower than a friend's. Remind yourself that it may take a while for the stressful situation to resolve, but there is often light at the end of the tunnel, and in the meantime, be patient with yourself.
Look back on previous successes
Chances are you've overcome stressful events in the past – and you survived! Take a moment to think about this and give yourself some credits. Think about what you did during that previous event that was helpful and what you would like to do differently this time.
Develop new skills
When life is relatively quiet, make it a point to keep trying things outside of your comfort zone. From pushing back during a difficult conversation to trying a new sport, taking risks helps you develop confidence and skills that will come in handy when life strays from your intended course.
Limit reading the news and media
When we're stressed about something, it can be hard to look away. But compulsively checking the news will only keep you excited. So try to really limit the amount of times you try to follow the latest news, messages or social media and certainly avoid it at vulnerable times of the day, such as right before going to bed. Make sure you go to bed with peace of mind and without stress, so that you can let your subconscious do its work by focusing on the things that matter during your sleep and dreams.
Don't keep thinking about things you can't control
When uncertainty hits, many people immediately envision all worst-case scenarios. Don't get into the habit of worrying about negative events, especially when you have no control over them.
Follow your own advice
Ask yourself: If a friend came to me with this concern and problem, what would I tell them? Visualizing your situation from the outside can often provide perspective and fresh ideas, which you can use yourself and act on.
Sometimes take a step back and take care of yourself
Don't let stress derail your healthy routines. Continue to make an effort to eat well, exercise and get enough sleep. Many people find stress relief in exercises such as yoga and meditate.
Take control of what you have control over
Focus on the things you can control, even if it's as simple as planning a weekly meal or laying out your clothes the night before a stressful day. Set up routines to structure your days and weeks for a more reassuring sense of control.
Sources including APA (link), CCL (link), HelpGuide (link), Success (link)
