With all of the civil unrest in the world these days, the ability to navigate uncertainty seems impossible at times.
The hard truth is, there’s very little that’s certain in life. And for some folks, that’s A-OK. They enjoy the unpredictability of life. For others, however, the randomness of life can be overwhelming and distressing at times.
Uncertainty can become so commonplace that you may not even realize the ill effect it’s having on you.
Do You Struggle with Uncertainty?
The human brain is a problem-solving device. That means that anytime it detects a problem, it will happily adopt and normalize behaviors in an attempt to cope with discomfort.
If you find uncertainty uncomfortable, you may have unconsciously taken on certain behaviors in an attempt to remove it from your life. For example, you may micromanage people to behave in ways that are more predictable for you. Or you might be constantly asking friends and family if you’re making the right decision about something.
Another behavior that signals a possible difficulty with uncertainty is procrastination. Not making decisions enables you to avoid any uncertainty that comes from those decisions. So you avoid them. On the flip side is the need to repeatedly check and re-check things to ensure you haven’t missed anything and can be ‘certain’ that the future will work out as you want.
None of this is an indictment. Many of us struggle with the discomfort of uncertainty. So the question is – what’s a frazzled person to do about it?
Stay in THIS Moment
“The present is a gift. That’s why it’s called the present.” These words are often muttered by meditation and yoga teachers. And yeah, it’s hokey. But that doesn’t mean it isn’t true.
Being able to say in the present moment IS a gift. Especially if you have an active monkey mind that loves to worry. (Again, not an indictment. A lot of us have one.) Uncertainty is often accompanied by worry. You may use worrying as a tool to cope with uncertainty. Worry gives you the illusion that you have control over circumstances and that you’ll be able to avoid any unwanted surprises.
Worry doesn’t work though. It takes you way out of the present moment. Most of the time, worry deals with a future that hasn’t yet happened. Eventually, trying to use worry as a coping mechanism for uncertainty fails. Then you’re left feeling hopeless, depressed, and even despondent.
Focusing on the present moment is one of the best ways to dodge the worry monster. When you’re fully connected to the moment, it’s difficult to fall prey to the negative assumptions and predictions that rattle you when you’re in worry mode. But like many things in life, staying present is easier said than done.
So where do you begin?
Start With the Basics
And by the basics, we mean reducing stress and anxiety in your life. By reducing these, you’ll be less likely to start down the rabbit hole of negative thinking and worry. There are several actions you can take here.
First, take a look at your diet. If it’s chock full of sugary and/or processed food, you’re likely subject to inflammation, low energy, and mood swings. All of these contribute to more stress and anxiety. So swap these out for foods rich in omega-3s to boost your mood.
Second, move your body. This could be a vigorous workout at the gym, an energizing Pilates or yoga class, a walk through your neighborhood, or even dancing in your living room. Exercise is a huge stress release. And with less stress, you’ll also be able to more easily relax. Which brings us to…
Get plenty of sleep. Yes, we know. Excessive worry and uncertainty can cause insomnia. Lack of sleep, in turn, causes increased stress and anxiety. It can feel like a vicious circle. But once you start changing your daytime habits to include better eating and exercise, you may be able to start getting a better night’s sleep.
Finally, embrace the power of mindfulness in dealing with uncertainty.
Navigate Uncertainty with Mindfulness
Mindfulness starts by taking time each day to relax, still your mind, and go inward. Meditation, yoga, and deep breathing exercises are all great examples of mindfulness practices.
Practicing mindfulness with any regularity will draw you from worrying about the future and into the present moment. It will also help ease stress, calm your mind, and boost your mood.
Your mindfulness practice doesn’t have to be (nor should it be) rigid drudgery. You may start by setting aside just five minutes each day to follow a guided audio meditation on one of the many available apps. You could also take a short walk and set an intention to fully notice everything around you.
Over time, your mindfulness practice may grow into something longer and more sustainable. It may become easier to commit to longer guided meditations. Or you might incorporate a meditation/yoga class.
One caveat though. Staying present takes perseverance. It’s a practice and it doesn’t happen overnight. Your mind will wander and try to create new problems to solve. This is absolutely normal. Just know that each time you bring your focus back to the moment, you’re strengthening a mental habit. You’re also encouraging new neural pathways that will help you navigate uncertainty and ease your worried mind.
Mindfulness Is Not a Lone Venture
The mental and emotional drain of uncertainty is heavy. And you may be feeling scared and alone. Your journey to navigate uncertainty with mindfulness should not exacerbate that feeling.
So if you’re feeling uncertain about starting a mindfulness practice, contact us today. Our vast array of meditation, yoga, and other mindfulness classes will allow you to practice in the comfort of a community – in-person or online. After all, there’s strength in numbers.
We look forward to accompanying you during this challenging time.
