By Melody Wright, LMFT

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With the state of the world, so many of us are experiencing a common issue…uncertainty.

Uncertainty can feel overwhelming.

We’ve all been there.

Standing at the edge of the unknown.

Wondering what to do, or what the next step should be.

Whether it’s about your job, your health, finances, economic strain, the upcoming election, or life simply not going according to plan. It’s no secret that facing uncertainty can stir up anxiety and leave you feeling powerless.

However, I want you to remember that you’re not alone in this.

There’s a part of our humanity that craves a sense of control.

In fact, we are wired for safety and predictability.

However, while you can’t predict the future, there are ways to handle uncertainty that can help bring peace and balance into your life.

You don’t have to have all the answers right now, but with the right strategies, you can navigate the unknown with a little more confidence—and hopefully a lot less stress.

Let’s dive into some practical ways to help you stay grounded, even when things feel unsteady.

9 Ways to Stay Grounded in Uncertainty

Acknowledge Your Feelings

Take a moment to think about how you’re feeling right now.

A good step to dealing with uncertainty is to acknowledge how you’re feeling.

Whether it’s fear, worry, or frustration, try not to push these emotions away. Embracing the discomfort allows you to better understand and manage the situation, rather than being controlled by it.

Actionable Step: Consider journaling, talking to a trusted friend, or simply sitting with your thoughts to help you process these feelings.

Focus on What You Can Control

Uncertainty often amplifies the sense of helplessness.

Instead of dwelling on what’s unknown or outside your control, redirect your focus to things you can manage.

This might include your daily routine, how you spend your time, or how you care for your mental and physical health.

Actionable Step: Small actions, like getting enough sleep, exercising, or scheduling a time to relax, can provide a sense of control in the chaos.

If you would like to learn more about the benefits of self-care, check out our blog Reclaim YOU: 8 Ways to Prioritize Your Well-Being.

Ask Yourself: What are some things that are in your control right now? What are some things you can let go of?

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Practice Mindfulness

Mindfulness teaches us to stay grounded in the present moment, which can be a powerful tool when faced with uncertainty.

Instead of ruminating on worst-case scenarios or future anxieties, consider the present moment. Mindfulness encourages us to focus on what’s happening right now.

Techniques such as deep breathing, guided meditation, or simply taking a few minutes to observe your surroundings can help calm the mind and reduce stress.

Actionable Step: If you are struggling with anxiety building up, take a moment and find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Practicing this mindfulness activity supports being present in the moment and engaging not only with your environment but also with your body.

If you would like additional mindfulness & grounding techniques, check out our free eBook, The Mind-Body Toolkit!

Embrace Adaptability

In times of uncertainty, it’s natural to feel a strong desire for control and predictability.

However, embracing adaptability can transform your experience.

Consider allowing yourself the grace to explore different outcomes and be open to adjusting your expectations as situations evolve.

For example, instead of viewing uncertainty as a source of fear, try seeing it as a canvas for new possibilities.

By permitting yourself to adapt, you can discover strengths you may not have known you had and find creative solutions to the challenges ahead.

Remember, it’s okay to take your time in this process—flexibility is a skill that develops over time.

Nurture Your Mind

With the constant updates and information thrown our way every day, it’s easy to feel overwhelmed by the noise.

While staying informed is important, it’s equally important to nurture your mental well-being.

Actionable Steps: Consider setting boundaries around how much information you consume each day. Take breaks from the news and social media to create space for things that bring balance and peace to your life.

Actionable Step: This might look like reading a comforting book, enjoying nature, or engaging in a hobby you love. Remember, it’s perfectly okay to step back and prioritize your mental health; you deserve moments of calm.

Cultivate Gratitude

Gratitude is a powerful antidote to anxiety.

When you regularly reflect on what you’re thankful for, your mindset shifts from lack to what’s abundant in your life.

This doesn’t mean ignoring real challenges but rather balancing them with the positives.

You might find it helpful to keep a gratitude journal or take a few moments each day to think of something you appreciate that can cultivate a more hopeful outlook.

Actionable Step: Consider starting your day off with your gratitude moment. It can shift your entire day toward peace and balance.

Focus on Growth, Not Perfection

So many of us struggle with uncertainty because we feel pressure to get everything right or have a clear path forward.

Take a moment to consider where this pressure might come from.

Are you carrying the pressure of someone else's expectations or are you connecting with what is best for you?

Remember that perfection is an illusion.

Everyone has their own idea of what "perfect" looks like, which makes it impossible to meet everyone's standards.

It’s important to release the need for perfection and instead focus on progress. Focusing on the progress will help you stay present and provide a sense of accomplishment.

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Have a Plan, And Stay Open

It’s perfectly natural to set goals and make plans, even when life feels uncertain.

Having a sense of direction can provide comfort and purpose, helping to alleviate feelings of uncertainty.

However, it’s important to approach your plans with a sense of openness and curiosity.

By allowing yourself the flexibility to adapt when circumstances shift, you’ll be able to adjust your goals with ease as you navigate new experiences.

Stay Connected to Your Values

When everything feels uncertain, grounding yourself in your core values can offer a profound sense of purpose and stability.

Actionable Step: Take a moment to reflect on what truly matters to you.

Consider family, kindness, creativity, or integrity as examples.

By staying connected to your values and priorities, you can navigate decisions with clarity and confidence.

Final REflections

Dealing with uncertainty is never easy, but with the right tools, you can face it with more resilience and grace.

Acknowledging your feelings, staying connected to your values, focusing on what you can control, and embracing adaptability in your thinking all support stress management, anxiety, and the overwhelm of uncertainty.

Take a moment to reflect on how you manage uncertainty in your life.

Consider some of the strategies discussed here and incorporate them into your daily routine.

This Weeks Affirmations

Uncertainty is part of life, and I trust in my ability to move forward.
I trust myself to handle whatever challenges come my way.
I am resilient, adaptable, and capable of navigating the unknown.
I welcome flexibility and trust that everything will unfold as it should.
I allow myself to be present in this moment, free from fear of the future.

Additional Resources

**If you’re interested in learning more about overcoming uncertainty check out these books below:

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

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Melody Wright, LMFT is a Licensed Somatic Therapist with extensive training in Emotionally Focused Couples Therapy (EFT) and Hakomi Mindful Somatic Therapy. She believes the foundation of true healing happens from integrating self-awareness, self-compassion and self-acceptance. Melody utilizes somatic therapy because the body is so important and can provide the path to lasting change, growth and a deeper understanding. Melody works with adults and couples in our Berkeley and Richmond offices and online.

To learn more about Life by Design Therapy’s team, click here.

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Battling Uncertainty? 9 ways to thrive in the unknown