5 Tips for Navigating Uncertainty

By Kaye Olsson

I Start Wondering Columnist 

Less than halfway into the new year, we have already witnessed horrific natural disasters, acts of domestic terrorism, multiple school shootings, plane crashes, and a tumultuous transition to the incoming American presidential administration. The stock market continues to be volatile as chaos reigns over the economy. If you are like me, it’s hard not to feel helpless when reading the daily headlines of each unfolding disaster. All of these events highlight just how unpredictable life can be and can leave us wondering how to deal with the uncertainty of the future and the emotions it generates.

As I’ve struggled to deal with my own feelings of anxiety, I’ve begun looking for strategies and resources to help ease my mind. As always, there are people out there much wiser than me so I thought I’d share a few tips I’ve gleaned from experts that can help us all cope.

Acknowledge Your Emotions 

Uncertainty causes us to feel “stressed” but that stress is actually made up of multiple emotions such as despair, anxiety, exhaustion, frustration, etc. Western society has a tendency to label certain emotions as positive or negative. For example, many of us have been raised to think of anger as “bad.” However, anger can be a sign that we really care about something or that a boundary of some sort has been violated. Likewise, regret can be a sign that we want to make different choices in our life moving forward. 

In their book Big Feelings: How to Be Okay When Things Are Not Okay, authors Liz Fosslien and Mollie West Duffy discuss three strategies for dealing with emotions. First, instead of deeming something as good or bad, simply acknowledge it and allow yourself to feel whatever you're feeling. Second, try to understand what's driving that emotion. And third, based on what's driving the emotion, attempt to formulate a strategy to alleviate the stressful situation. 

Don’t Believe Everything You Think

In his TED Talk, Stanford psychologist Jamil Zaki notes that some people choose to cope with uncertainty through cynicism. This is the belief that humans are inherently selfish, greedy, and dishonest. While cynicism may seem like a useful strategy to protect ourselves emotionally, it actually makes humanity lonelier and more divided. Research has shown that people who are generous to others usually have higher levels of happiness. So, when cynics withhold generous behaviors, they create the exact conditions they fear and motivate others around them to behave selfishly. 

To escape the cynicism trap, Zaki reminds us that it is important to take control of our own stories. Just as cynical attitudes become self-fulfilling, optimistic ones can as well. He encourages us to be skeptical but hopeful—looking for evidence of kindness and other positive traits in people—even when the modern media tell us otherwise. We can seek out like-minded members of our community and use our collective optimism to help build systems that provide solidarity and mutual aid.

Take a Breath

It can be hard to remain calm and mindful when the uncertainty of the future spins like a whirlwind through your body and brain. Sometimes our “fight or flight” responses rush ahead of us and make it difficult to suspend judgment. Fortunately, a simple, powerful tool to short-circuit the panic response is always with us: our breath.

In his book Think Like a Monk*, former monk and author Jay Shetty recommends using this meditation technique when we want to calm our fearful minds. Inhale slowly to a count of 4. Hold for a count of 4. Exhale slowly to a count of 4 or more. Repeat until you feel your heart rate slow down. In time, training our minds to stay calm and open in the face of uncertainty can help ease our fear of the unknown.

Invest in Self-Care

Self-care is not the same as being selfish. In fact, it is an absolute necessity because it is impossible to pour out compassion to others when we ourselves are running on empty. So, when we are feeling overwhelmed or anxious, it is vital to take time to replenish our energy stores. In her book How to Feel Better*, author Cathy Rentzenbrink provides a gentle guide to caring for ourselves during times of uncertainty. She reminds us that, while pain and fear may feel eternal, the clouds will eventually part, and those feelings won’t last forever.

Self-care involves making healthy choices. When our anxiety is peaking, It’s easy to reach for junk food or booze to relieve stressful feelings. But there are other healthier ways to achieve that dopamine hit we are craving. Going for a walk, playing with a pet, listening to music, interacting with friends, eating a satisfying meal, or just watching a sunset can often help lift our mood and distract from anxious feelings. Slowing down and performing small rituals or routines can provide our minds with a sense of order and predictability. These actions can help us generate more energy, more joy, and more love with which to address the world’s troubles.

Find Meaning in the Chaos

Though uncertainty might feel unsettling in the moment, meditation teacher Sharon Salzberg, author of Real Change*, believes that it is also what allows us to remain open to life’s lessons. “It’s powerful to feel oneself on a path of discovery rather than adopting a stance of certainty, which closes us down,” she says. 

As humans, we are constantly learning, adapting, and evolving. What we know to be true today may change tomorrow. Each day offers a new opportunity to try something different, to take another step toward the person you are meant to be, and to fulfill the promise of your own unique potential.

It is also sometimes helpful to cultivate meaning from simple, ordinary moments. The Book of Delights*  by American poet and essayist Ross Gay is a series of observations on small joys. Through his words, we experience bright flowers blooming on city streets, hear a few bars of a favorite song wafting from someone’s car radio, and revel in the sweetness of an unexpected conversation with strangers. This pursuit of joy feels defiant and radical, a way of exercising a series of tiny rebellions when everything seems bleak. 

Yes, the world can be painful and challenging—especially in times of uncertainty. But it is also filled with kindness, beauty, and magic that can help lift our weary souls if we remember to keep looking. I hope these assorted tips from wise individuals can offer comfort as we all attempt to navigate life’s unknowns.

*All purchases through Bookshop benefit an independent bookstore. Proceeds from the purchase of these books will be used to support I Start Wondering's programming for women who have reached mid-life and beyond.