11 Powerful Techniques to Boost Mental Resilience During Uncertain Times
In May 2022, I wrote an article titled "17 Tips to Help You Cope with Uncertainty," addressing the palpable anxiety stemming from the ongoing pandemic, a geopolitical war between Russia and Ukraine, and the economic instability that many of us were experiencing.
While some of those issues persist today, our current landscape is now shaped by further political and economic changes that add layers of complexity to our daily lives.
As a therapist in Los Angeles with over three decades of experience, I continue to see an uptick in individuals grappling with these compounded uncertainties. This blog post revisits some of the universal and enduring principles from the previous article and expands on them to emphasize building mental resilience, which is crucial as we navigate the foreseeable future where uncertainty may not just linger but intensify.
Here, I'll discuss the nature of uncertainty and its psychological impacts, and offer refined strategies for managing it effectively amidst our rapidly evolving political and economic climate.
Understanding Uncertainty
Uncertainty occurs when we are unsure about what might happen in the future, making it difficult to prepare for or control upcoming events. This can lead to increased anxiety, stress, and even prolonged states of fear or sadness.
The human brain is wired to seek certainty as a way to survive. When certainty is not achievable, our natural response is to worry or fear the unknown, which can be paralyzing.
The Psychological Impact of Uncertainty
The continuous state of doubt and unpredictability can deeply affect our mental health. It can interrupt our sleep patterns, alter our mood, decrease our motivation, and negatively impact our overall well-being. The stress of not knowing can also intensify any existing (or dormant) mental health conditions, such as anxiety or depression.
Strategies to Manage Uncertainty
Uncertainty is a part of the human experience - it’s a part of life. The sooner we accept that we cannot control every aspect of our lives, the better we can cope with unexpected twists and turns. Embracing uncertainty can lead to increased resilience and adaptability, essential qualities in today’s ever-changing world. Here are some strategies to help manage the stress and anxiety that comes with uncertainty.
1. Feel Your Feelings
Start with an honest self-assessment to truly understand your current emotional state. Check in with yourself by identifying the specific emotions you're experiencing. Name these feelings out loud, whether through journaling or in conversation with a dear friend or family member.
This process helps to validate your feelings and get clear about what aspects of your situation you can and cannot control. Focus your energy on areas where you can effect change and allow yourself to feel a sense of accomplishment for the small wins along the way.
Acknowledging and addressing your emotions directly can significantly reduce anxiety and help you navigate the uncertainties with more resilience.
2. Focus on What You Can Control
Concentrate on the aspects of your life where you have agency. Agency is the sense of control that you feel in your life, your capacity to influence your own thoughts and behavior, and have faith in your ability to handle a wide range of tasks and situations. This can mean setting personal goals or making daily plans that align with your values and the current environment.
Then it’s important to celebrate your wins and where things just happen to work out in your favor.
3. Accept That Uncertainty Is Inevitable
Recognize that life is inherently unpredictable. It will have its ups and downs; some we can predict and many we cannot. Accepting this can reduce anxiety and help you adapt more swiftly to changes as they come.
4. Embrace Radical Acceptance
Radical acceptance doesn't mean you approve of the circumstances; it means you recognize them for what they are. This acceptance can reduce the mental exhaustion that comes from denial and resistance.
Some might say “surrender” as a form of acceptance. But don’t confuse surrender or acceptance with giving up. It simply means that you are not pushing against and resisting the current reality.
To borrow the analogy from the former article, think of it this way: When you are playing poker, you can’t change the hand you are ultimately dealt. You play the hand you have.
5. Maintain a Gratitude Journal
Embracing gratitude during tumultuous times may not seem instinctive, yet it proves to be deeply beneficial. Regularly acknowledging the parts of life you're thankful for can significantly enhance your happiness and resilience. This practice not only anchors you to the positive elements of your life but also equips you to navigate life's ups and downs with greater ease and reduced stress. Starting a gratitude journal involves simply noting down a few things you appreciate each day, which can transform your outlook and help you deal with the emotional weight of uncertainty.
6. Limit Exposure to Negativity
In a climate where political and social discussions can quickly turn combative, it's important to manage your environment proactively. Limit your exposure to negative media and conversations that lead to stress or conflict. This isn't just about news consumption; it also applies to social interactions. Be mindful of the time spent discussing or engaging with political topics that may lead to distress. For those difficult moments when politics become unavoidable, consider exploring resources like "16 Essential Tips to Navigating Political Discussions Peacefully During the Holidays and Beyond" or "What to Do When Politics Are Wrecking Your Life." These guides can provide strategies for handling sensitive subjects gracefully and maintaining your peace of mind.
7. Stay Informed, Responsibly
In our hyper-connected world, staying informed is crucial, but so is safeguarding your mental health. The current media landscape often blurs the line between fact and opinion, creating a fertile ground for division and stress.
To navigate this, it’s essential to choose your news sources wisely—opt for those that prioritize facts over sensationalism. Limiting your exposure can also prevent the feeling of being overwhelmed by the constant "us vs. them" narrative.
It may be helpful to engage with the news through a lens of compassion for humanity and the interesting part of human history that we are currently living – seeking understanding over judgment. I know that may sound rather zen, but laughter is also good medicine. This approach not only keeps you informed but also preserves your mental well-being and fosters a healthier outlook during turbulent times.
8. Strengthen Your Emotional Resilience
Develop resilience through practices such as mindfulness, exercise, and connecting with nature. These activities bolster your psychological flexibility and help you respond to stress more effectively.
John Muir said, “In every walk with nature, one receives far more than he seeks.” So, bonus points to you for more frequent walks outside!
9. Cultivate a Supportive Network
Maintain strong connections with family, friends, and community. Support from others can provide both emotional comfort and practical help in times of need.
10. Engage in Self-Care
Prioritize self-care by ensuring you get adequate rest, nutrition, and exercise. Do what makes you feel good - discover healthy ways to comfort yourself, participate regularly in exercise that you enjoy, and/or spend time with people that rejuvenate you and leave you feeling positive.
This is foundational to maintaining both physical and mental health.
11. Seek Professional Help When Needed
If uncertainty starts to feel overwhelming, consider seeking the guidance of a mental health professional. Therapy can offer strategies to manage stress and anxiety effectively.
Conclusion
Living with uncertainty is challenging and a part of being human, but by using these strategies, you can begin to regain a sense of control and stability. Remember, it’s perfectly normal to seek help, and doing so can be a pivotal step in maintaining your mental health during these unpredictable times.
As always, I am here to support you through these tumultuous periods. If you find yourself overwhelmed by the current state of affairs or struggling with the pressures of uncertainty, I encourage you to reach out. I offer a free 15-minute consultation to help tailor coping strategies to your specific needs, ensuring you have the support necessary to navigate these uncertain times effectively.