Dealing With Uncertainty
In times of uncertainty, it can feel like we’re stranded on an Island with no way off. It can feel overwhelming and cause feelings of anxiety, worry and defeat. This #SelfcareSunday, we're sharing five simple mindset shifts that can help calm the waves of emotion in times of stress.
Start by grounding yourself. Take 5 slow, deep breaths in and out through the nose. Inhale, then exhale. Using mindfulness techniques, such as mindful breathing, can help us find a sense of safety in our bodies. It’s hard to plan for the future if we’re feeling a lot of instability in the present. Bring in additional elements of groundedness by pressing your palms together and pressing your feet firmly into the ground while mindfully breathing. Get in touch with what feels safe for you; for some it may be mindful breathing, for others it’s going for a walk or listening to music.
Invite growth. The state of being curious, or looking at life through the lens of learning and possibility, can be a small but significant shift that helps energize us in a forward direction. Examples of shifts that reframe our experiences to one of curiosity include:
I just made a mistake → How does this mistake better help me understand?
Practice self-compassion. We’re all going through a lot right now and no one has the roadmap to navigate a global pandemic. It is a lot and it’s okay if you are feeling a lot. When we’re kinder with ourselves, we allow the space to be with those feelings, without judgment. A lens of curiosity also helps with practicing self-compassion. Ask yourself, “What do I need to feel safe and supported right now?” And remember, you don’t have to do this by yourself. Seeking the support of a safe person, such as a loved one or therapist can be helpful.
Make a list and direct your energy. Write a list of all the curiosities you have and identify what you can control. For example, if you’re feeling uncertain about how it will be like to go back to school, identify what you can control about this situation. This may include, taking care of your physical health (wearing a mask, boosting immune system) and setting boundaries on activities that fuel feelings of worry (i.e. watching the news). Direct your attention and energy to what you can control.
Build trust. Building trust within ourselves can give us a sense of safety and stability in uncertain times. By reading this blog, you’re building trust that there is information that can help you and that you have the ability to seek it. Taking care of safety needs, emotional needs, using grounding techniques, making promises to yourself and keeping them all help build a sense of confidence. You can trust yourself to find internal and external resources to take care of yourself. You can trust yourself to ask for help.