Navigate Uncertainty: Your Winning Strategy
Have you ever felt a sense of unease or worry about the future? It's a common human experience. Life is full of twists and turns, and uncertainty is a natural part of the journey. While it's normal to want to feel in control, embracing uncertainty can actually lead to greater resilience and personal growth.
So, after experiencing change and uncertainty, many times as a daily occurrence, why is it so darn challenging?
Well, it's only human to want to know what's coming next. Who doesn't like feeling prepared? I know I’m not the only one who doesn’t like to be in the dark without a flashlight. It's scary not knowing what's around the corner. Uncertainty is like a dense fog, obscuring our vision of the future.
Uncertainty can sometimes make us feel unsettled, anxious, out of control, and even unsafe.
There's fear in the unknown, fear of judgement and lack of approval, and perhaps fear of making a mistake and not being able to cope. We all would love to have certainty and safety to avoid the discomfort of fear and vulnerability.
It's normal to crave familiar things and a dependable routine; that’s where we feel comfortable. Our brains gravitate toward predictability because it helps us anticipate and prepare for events.
But life has a way of throwing us curveballs. New jobs, unexpected moves, relationship changes… It can be a lot to handle. And then you mix in concerns about the outcome of the election, our health, and family/job stress, and the feeling of overwhelm and uncertainty can have us spinning.
But, believe it or not, uncertainty is actually part of our survival toolkit. Our ancestors had to deal with it all the time. They faced everything from unpredictable weather to dangerous animals. Past negative experiences (trauma) with uncertainty can lead to a heightened fear of the unknown which can make individuals more sensitive to uncertainty. While some people are more tolerant of uncertainty than others, it’s a common human experience to desire predictability, control, and certainty, because there’s comfort in that.
Uncertainty disrupts our sense of control. We tend to forget, and/or under-estimate our ability to cope. Afterall, we’ve all weathered many storms to get to where we are today. We’ve made it through.
Here's the thing: resisting change is like trying to swim against a current. It's exhausting and ultimately futile. Riding the wave of uncertainty can be exhilarating. We must learn to balance, adapt, and flow with the current.
As the quote goes: "The only constant in life is change" (Heraclitus)
By accepting that life is unpredictable, we can reduce stress, increase our sense of control, and open ourselves up to opportunities for growth. It’s all about building resilience.
"Change is inevitable. Growth is optional" (John C. Maxwell)
Navigating Feelings of Uncertainty and Change
Embracing uncertainty and change might sound tough, but it's like strengthening a muscle. The more you practice, the easier it gets. Or, think like an artist starting with a blank canvas, embracing uncertainty can be full of limitless possibilities. This mindset shift of acceptance helps us adapt to new situations, learn new skills, and even discover new passions.
Here are a few tips for navigating uncertainty:
Embrace the unknown: As unpopular as this thought is, it's actually key to growing stronger and more resilient.
Think about times where you may have been OK with being uncertain and going with the flow of change. Like when doing creative endeavors, learning something new, taking risks in your job, career, or moving to a new home which often involves uncertainty. Think about building and maintaining relationships which often involves navigating uncertainties and unknowns.
Practice mindfulness: Utilizing deep breathing and meditation techniques are a natural response for this practice. Other aspects of mindfulness, acceptance and focusing on the present moment, are key for your success.
Instead of dwelling on potential outcomes, concentrate on the here and now. Pay attention to the present moment without judgment. It can be helpful to shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worrying thought, or do something else – mindfully, with your full attention. This can help reduce stress and anxiety. You only must focus on your next step. This can help you stay present and focused on the moment, rather than worrying about the future.
Challenge negative thoughts: When you find yourself worrying about the future, try to challenge those negative thoughts.
Examine and identify any underlying beliefs that contribute to negative self-talk. Are they based on experiences or limiting beliefs? Ask yourself if there’s any evidence to support the negative thought. Is it based on facts or assumptions? Consider alternative perspectives or interpretations of the situation. Are there more positive ways to view it? Challenge and reframe these beliefs and replace them with more helpful and empowering ones. Practice repeating positive affirmations regularly to reinforce them.
Step outside your comfort zone: Doing things that scare you can help you build resilience. Be intentional with challenging yourself to try new things and embrace change. These can be small steps - like taking a new route home, trying a new coffee drink, or even talking to a stranger. It'll help you get used to uncertainty and change.
To build resilience, look to a growth mindset and focus on your ability to adapt and overcome challenges. Identify situations that you’ve mastered or conquered in the past.
Focus on the positive: There's always a silver lining. Look for opportunities for growth and learning in every situation. Practice gratitude for the things you have in your life, even during uncertain times. This can help shift your perspective and give you a hopeful outlook.
Plan with realistic preparation and expectations: If you must, develop a plan of action to address potential challenges and uncertainties, but only select one most likely potential challenge or outcome. Divide large tasks into smaller, more manageable steps to reduce overwhelm.
Be aware of your tendency toward perfectionism, and set achievable goals to reduce stress and anxiety. Be sure to seek support and to surround yourself with “your people” - supportive friends, family, or those who you can count on to support your well-being.
Self-Care and Well-being: Prioritize self-care by making time for activities that promote your physical and mental well-being, such as exercise, hobbies, connecting with nature, and relaxation.
This may include getting enough sleep to improve your mood and cognitive function. Think about fueling your body with nutritious foods to support your overall health. Identify and manage sources of stress in your life, such as limiting your exposure to news and social media, and utilizing time management techniques along with stress-reduction strategies.
You’ve Got This
Embracing uncertainty may seem counterintuitive, but it's a powerful tool for navigating life's challenges. By accepting the inevitable changes and unknowns, we can cultivate resilience, reduce stress, and open ourselves to new opportunities. Remember, change is not always comfortable, but it's often necessary for growth. By practicing these helpful strategies and approaches we can empower ourselves to face uncertainty with courage and confidence.
So, let’s embrace uncertainty, and learn a new dance one step at a time.