coping with the uncertainties of life

The world feels like a very scary and uncertain place right now. Global and national issues are overwhelming, making it easy to feel anxious, helpless, or even numb to it all because negative events and challenges seem endless. Having said this, uncertainty is not new. In fact, it’s always been part of our reality as humans. What is new is the speed and scale at which we’re exposed to crisis after crisis, because of our constant connection to technology and ability to consume media at increased rates. This constant exposure makes it feel like the world is falling apart, even if parts of it are also healing, growing, or improving.

While we can’t eliminate uncertainties, we can practice ways to better cope with it. Here are some tips that can help:

1.) Identify what you can control: When everything feels uncertain and out of control, return to your sphere of influence. Keep up with your daily routines, healthy habits, positive coping strategies (journalling, meditation, getting outside and connecting with nature), and create and maintain boundaries with news media/technology. This helps build certainty in your life, keeps you grounded, and moves you from a state of helplessness to one of agency. Remember: where your attention goes your energy flows.

2.) Limit your “doom exposure”: You can stay informed, but you don’t need to be over informed. Overexposure to constant negative news can increase stress and exacerbate anxiety. Set time limits on your intake of news (I try to keep this to 20 minutes or less in the morning, but only after my morning routine - journalling, meditation, walking - so I’m not turning my tv on or checking my phone first thing after waking up). You might also want to curate your news feed in an effort to balance your intake. For example, for every alarming or worrisome headline, seek out a story of community action or a story of resilience.

3.) Practice Presence: As mentioned in many of my other WW tips, very rarely do we spend time in the present moment. This is especially true in uncertain times, where our minds will leap into future worst case scenarios. Practicing mindfulness, even if it’s for a few minutes each day, can greatly reduce stress and overwhelm.

Keep in mind that you don’t need to absorb all the pain of the world to be a compassionate person.

~Kate