There's Freedom in Uncertainty

Uncertainty is everywhere, and we (at least I know I am) feeling the effects of it even more these days. We have global uncertainty - war, politics, the economy. We have everyday uncertainty - what is that person thinking about me, health concerns, risks of driving. We also have regular, non-distressing uncertainty - what type of bird is that, what should I have for lunch, who was the first person to discover that certain remote island. 

There’s one thing that’s certain, though, our brains HATE uncertainty! Our brains live in the all-or-nothing experiences, and try desperately to make everything certain. These responses show up as anxiety, figuring out or problem solving, replaying or rehearsing, worst-case scenarios, jumping to conclusions, etc. Any of these ring a bell?? All these processes are exhausting, draining, and cause more & more distress! Now more than ever, our brains are having to work overtime because they’re having more challenges with managing distress. We have increased global uncertainties; we have more connections with other people, leading to more possibilities of the “bad” outcomes; and we have more access to information, causing our brain to experience the uncertainties as more distressing.

Unfortunately, we can’t get rid of the uncertainty of the world or our everyday lives. What we can do, however, is change our responses to the uncertainty, teaching our brains that we can handle the distress surrounding not-knowing. In doing this, we can actually discover freedom to choose within the uncertainty of our lives! Below are some foundational skills to practice to move towards increased ability to manage uncertainty & distress. Keep reading for a “fun” challenge at the end!

• Notice and name

  • Putting a name to the thoughts, feelings, and mental processes allows us an opportunity to choose our responses 

  • This sounds like: “Here’s my mind trying to figure things out,” “Here’s anxiety again,” “Thanks brain for trying to protect me by thinking of worst case scenarios”

• Using our faith

  • We can choose to believe in God’s plan, moving towards steady, peaceful contentment knowing that God has our backs 

  • This doesn’t always mean you’ll get rid of anxiety, fear, doubt, etc. in the present

  • Think of a river - God is our steady undercurrent, even if the surface is filled with debris or rapids or calm water

• Make the uncertain certain, then live your values

  • If I end up not getting this job, is it still important for me to apply?

  • Even if this bad outcome happens, how do I want to live my life until it does?

  • Even if the worst case scenario occurs, how do I want to be interacting with others?

• Managing global uncertainty

  • Notice the anxiety and real fears - can you treat yourself kindly at this moment?

  • Use values to choose what you can control - send a text to a friend you haven’t seen in a while; go for a walk, noticing the beauty of nature; care for yourself in a simple way; spend an extra 5 minutes in prayer, asking for peace & strength to endure the uncertainty; volunteer at a local food bank; do something creative; start that work project you’ve been putting off

Bonus Challenge!

Next time you find yourself wondering “where have I seen that actor before?,” allow the distress of the uncertainty to be there without looking up the answer, then return to your show!