Anxiety in Uncertain Times
Uncertainty is an unavoidable part of daily life. From moment-to-moment questions—What will today bring? Will things go as planned?—to broader concerns involving political, economic, and social change, uncertainty exists at both the macro and micro levels. It can show up in our communities, our workplaces, our homes, and our families. As humans, we are biologically wired to seek safety, predictability, and control. When these needs are threatened, uncertainty can feel deeply unsettling. For many people, prolonged uncertainty triggers emotional and physiological stress responses. Feelings of fear, anxiety, mental exhaustion, and emotional overwhelm are common. Uncertainty often fuels “what-if” thinking, catastrophizing, and a sense of looming danger—even when no immediate threat is present. While some individuals enjoy unpredictability and risk-taking, others experience uncertainty as anxiety-provoking and destabilizing. If uncertainty feels overwhelming or all-consuming, it is important to know that you are not alone, and support is available.
The COVID-19 pandemic highlighted just how quickly circumstances can change. Many people experienced a loss of routine, structure, and perceived control almost overnight. In response, individuals prone to anxiety often found themselves mentally rehearsing every possible outcome in an effort to feel prepared. While this strategy may feel protective, excessive planning and rumination often increase anxiety rather than reduce it, keeping the nervous system in a constant state of alert.
Learning to tolerate uncertainty is not about ignoring reality or abandoning planning altogether. Rather, it involves developing emotional flexibility and building trust in your ability to cope—even when outcomes are unknown. The following strategies are evidence-informed approaches to managing anxiety and stress related to uncertainty:
1. Reduce baseline stress and anxiety
Lowering overall stress helps increase your capacity to tolerate uncertainty. Regular physical activity, adequate sleep, balanced nutrition, relaxation practices, and mindfulness or grounding exercises all support nervous system regulation. Therapy can also provide a safe space to explore fears, process emotions, and develop coping tools tailored to your needs.
2. Focus on what is within your control
Uncertainty often pulls attention toward what might happen rather than what is happening. Refocusing on actionable steps—your behaviors, boundaries, choices, and responses—can restore a sense of agency. Ask yourself: What can I influence right now? What do I know to be true today?
3. Challenge the need for certainty
Explore where your need for certainty originates. Is it rooted in past experiences, trauma, or learned beliefs about safety and control? Reflect on whether absolute certainty is realistic—or even necessary. Often, the pursuit of certainty creates more distress than the uncertainty itself.
4. Practice acceptance of uncertainty
Acceptance does not mean giving up or being unprepared. It means acknowledging that not every outcome can be anticipated or controlled. Identify situations or triggers that heighten your intolerance of uncertainty and take intentional steps to reduce unnecessary exposure when possible.
5. Limit exposure to distressing news
Continuous consumption of news—particularly during uncertain times—can amplify fear and anxiety. Consider setting boundaries around how often and when you engage with news media, especially before bedtime. Staying informed does not require constant exposure.
6. Cultivate gratitude
Gratitude is a powerful protective factor against stress and depressive symptoms. Begin with a simple gratitude list and add to it consistently. Over time, reviewing this list can help shift attention toward stability, resilience, and positive experiences that coexist alongside uncertainty.
7. Practice the “Three Good Things” exercise
At the end of each day, write down three positive things that occurred. Reflect on how they happened, what role you played, and how they made you feel. This practice strengthens emotional awareness and reinforces adaptive thinking patterns.
8. Reflect on past resilience
Remind yourself of previous challenges you have faced and overcome. How does your current situation compare? What coping strategies supported you then, and how might you apply them now? Recognizing your history of resilience can increase confidence in your ability to navigate the unknown.
Uncertainty is uncomfortable, but it is also a shared human experience. With the right tools and support, it is possible to build tolerance for the unknown and reduce the anxiety that often accompanies it. Therapy can be an important resource in this process, offering guidance, perspective, and strategies for managing uncertainty in a more balanced and compassionate way.
References:
Robinson, L & Smith, M. (n.d.). The role of uncertainty in life. Help Guide.org. https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty
Seale, G. (n.d.). Best practices for managing stress and anxiety during times of uncertainty. Center for Neuro Skills. https://biausa.org/public-affairs/media/managing-stress-and-anxiety-during-times-of-uncertainty
Uncertainty is an unavoidable part of daily life. From moment-to-moment questions—What will today bring? Will things go as planned?—to broader concerns involving political, economic, and social change, uncertainty exists at both the macro and micro levels. It can show up in our communities, our workplaces, our homes, and our families. As humans, we are biologically wired to seek safety, predictability, and control. When these needs are threatened, uncertainty can feel deeply unsettling. For many people, prolonged uncertainty triggers emotional and physiological stress responses. Feelings of fear, anxiety, mental exhaustion, and emotional overwhelm are common. Uncertainty often fuels “what-if” thinking, catastrophizing, and a sense of looming danger—even when no immediate threat is present. While some individuals enjoy unpredictability and risk-taking, others experience uncertainty as anxiety-provoking and destabilizing. If uncertainty feels overwhelming or all-consuming, it is important to know that you are not alone, and support is available.
The COVID-19 pandemic highlighted just how quickly circumstances can change. Many people experienced a loss of routine, structure, and perceived control almost overnight. In response, individuals prone to anxiety often found themselves mentally rehearsing every possible outcome in an effort to feel prepared. While this strategy may feel protective, excessive planning and rumination often increase anxiety rather than reduce it, keeping the nervous system in a constant state of alert.
Learning to tolerate uncertainty is not about ignoring reality or abandoning planning altogether. Rather, it involves developing emotional flexibility and building trust in your ability to cope—even when outcomes are unknown. The following strategies are evidence-informed approaches to managing anxiety and stress related to uncertainty:
1. Reduce baseline stress and anxiety
Lowering overall stress helps increase your capacity to tolerate uncertainty. Regular physical activity, adequate sleep, balanced nutrition, relaxation practices, and mindfulness or grounding exercises all support nervous system regulation. Therapy can also provide a safe space to explore fears, process emotions, and develop coping tools tailored to your needs.
2. Focus on what is within your control
Uncertainty often pulls attention toward what might happen rather than what is happening. Refocusing on actionable steps—your behaviors, boundaries, choices, and responses—can restore a sense of agency. Ask yourself: What can I influence right now? What do I know to be true today?
3. Challenge the need for certainty
Explore where your need for certainty originates. Is it rooted in past experiences, trauma, or learned beliefs about safety and control? Reflect on whether absolute certainty is realistic—or even necessary. Often, the pursuit of certainty creates more distress than the uncertainty itself.
4. Practice acceptance of uncertainty
Acceptance does not mean giving up or being unprepared. It means acknowledging that not every outcome can be anticipated or controlled. Identify situations or triggers that heighten your intolerance of uncertainty and take intentional steps to reduce unnecessary exposure when possible.
5. Limit exposure to distressing news
Continuous consumption of news—particularly during uncertain times—can amplify fear and anxiety. Consider setting boundaries around how often and when you engage with news media, especially before bedtime. Staying informed does not require constant exposure.
6. Cultivate gratitude
Gratitude is a powerful protective factor against stress and depressive symptoms. Begin with a simple gratitude list and add to it consistently. Over time, reviewing this list can help shift attention toward stability, resilience, and positive experiences that coexist alongside uncertainty.
7. Practice the “Three Good Things” exercise
At the end of each day, write down three positive things that occurred. Reflect on how they happened, what role you played, and how they made you feel. This practice strengthens emotional awareness and reinforces adaptive thinking patterns.
8. Reflect on past resilience
Remind yourself of previous challenges you have faced and overcome. How does your current situation compare? What coping strategies supported you then, and how might you apply them now? Recognizing your history of resilience can increase confidence in your ability to navigate the unknown.
Uncertainty is uncomfortable, but it is also a shared human experience. With the right tools and support, it is possible to build tolerance for the unknown and reduce the anxiety that often accompanies it. Therapy can be an important resource in this process, offering guidance, perspective, and strategies for managing uncertainty in a more balanced and compassionate way.
References:
Robinson, L & Smith, M. (n.d.). The role of uncertainty in life. Help Guide.org. https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty
Seale, G. (n.d.). Best practices for managing stress and anxiety during times of uncertainty. Center for Neuro Skills. https://biausa.org/public-affairs/media/managing-stress-and-anxiety-during-times-of-uncertainty