How to Accept Uncertainty as we Face a New Normal
As humans, we need fear to keep us aware and stay safe. Your entire goal as a human is to survive. Not knowing what may happen next fills us at best with anxiety and at worst, panic. As we all do our best to navigate the current heightened wave of uncertainty, I would like to offer a few ideas on how embracing uncertainty can improve the quality of your life.
First, I want to emphasize that not knowing is a constant state of human existence. We really do not know much of anything for certain. What I am offering is an opportunity to reframe how you experience uncertainty. If it is going to happen anyway, what can we do to make it a more inviting experience?
1. Gratitude. We all have something, most likely many things, for which we can be thankful. Research validates daily gratitude lists can improve your overall quality of life. Make time every day to list at least 5 things for which you can be grateful.
2. Instead of “fearing what if” focus on how you will handle the worst-case scenario. Work out a plan, “If this happens, I will do X,Y,Z.” This works for any fears you have. It gives you time to become aware of what you fear and break it down. This exercise will allow you to regain power and perspective.
3. Connect with a higher purpose. Something that is uplifting, music, singing, your faith. Maybe take up a new cause or support your favorite charitable organization. The new normal has created many new opportunities to be of service.
4. Focus on the positive. When you make a mistake, accept that mistakes are inevitable. Be grateful for the opportunity to learn what did not work and keep the parts that did work. We are built to adapt. Seeing the positive will make it less stressful.
5. Refuel with selfcare. Get quality sleep, take a walk, do yoga, get some exercise, go outside whenever possible and connect with nature.
6. Breathe. Breathing is subconscious so happens automatically. Yet we can consciously breathe more deeply. There are many different breathing exercises that can contribute to better sleep, digestion, and overall health. My favorite is conscious breathing exercise. Simply count each exhale as you breath. Only count the exhales and stop at 5. You may continue this for up to 10 minutes. In order to stay focused and aware keep it broken into sets of 5.
7. Connect with friends and family. Being lonely can heighten fears, increase anxiety and depression. Reach out with a phone call, texting does not count, meet them to take a walk, facetime or zoom them. We need each other. Even if it must be 6 feet apart.
www.psychologytoday.com/us/
