I’ve written about uncertainty before: Uncertainty 

It seems a topic that only increases in relevance in our world today.   Yet it is also one that remains a big challenge for most people. 

Naturally our minds move toward things that we understand and can predict.  Those things are easier to plan for and to navigate.   It takes courage to face the unknown, not know what is going to happen, and step forward anyway. 

Typically, in such moments, we have support from others who are likely not facing the same uncertainties; they become resources that can stand beside us and steady us. 

With the pandemic and the ongoing discrimination and oppression of BIPOC, the fear and uncertainty is widespread and our “rocks” are likely contending with the same worries and questions that we are.  

So how do we cope with the ongoing uncertainty in our world and an unknown and unfamiliar future?

1. Recognize that you have a yearning for certainty.  The more we become aware of our unconscious patterns, the more we have an opportunity to intervene
2. Include positive possibilities.  If your mind is prone to “what if” worries about the future, try including positive scenarios too.   It is difficult to stop our minds from imagining outcomes, and yet we can include other possibilities.                                                                             E.g. We might wonder “what if I can’t work for a long time?”.  When we notice that thought, we can add in the query “what if I discover a new interest that I can use in my professional life?”                                  The purpose of this exercise is not to convince yourself of anything, nor to deny the worries.  Rather, it is to expand your thinking to include diverse options that are positively oriented – this can help to prevent narrow thinking or catastrophizing.
3. Try a dose of self compassion.  Kristen Neff includes a number of helpful exercises on her site (self-compassion.org).  Offering ourselves self compassion also facilitates a more open and accepting approach to life as we reduce the physiological stress response.
4. Use mindfulness.  Bring your attention back to the present moment and out of any spiralling thoughts.  This can be done in whatever way works best for you: meditation, mindful movement, or even taking three deep and conscious breaths.
5. Share your experience.  It can feel like we are alone because of the physical distance and yet others are likely feeling similar worries and doubts about the future.  Connecting with others is yet one more way to expand our minds and to be comforted in knowing that we are not alone in how we feel.