Uncertainty is a natural part of life, but it’s easy to feel completely overwhelmed when a lot of unknowns are coming your way at once—like, right about now. Between political tension and rising gun violence, ongoing debates over health mandates, and the general unpredictability happening in your personal life, it’s no wonder many of us feel on-edge.
When life is up in the air, you have two options: Hide out on your couch and pretend like nothing’s wrong, or find new ways to work through the uncertainty. It goes without saying, but the first isn’t really an option—and ultimately, the only way out is through.
“We all have to learn to live with uncertainty, but that doesn’t mean it’s easy,” Thea Gallagher, PsyD, clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast, tells SELF—which is why we asked six therapists to share the mental health hacks they personally reach for when uncertainty strikes. Here’s what they swear by.
1. Focus on what you can control.
When the air is thick with uncertainty, it’s easy to assume the outcome will be horrible—and that can quickly make you a bit obsessive. “Uncertainties that cause worry tend to ‘stick,’” Hillary Ammon, PsyD, a clinical psychologist at the Center for Anxiety & Women’s Emotional Wellness, tells SELF.
Whenever she notices that she’s not able to easily shake a worry, Dr. Ammon says she’ll first pause and acknowledge it. “Then, I sit with it for a moment. I try not to push the thoughts or feelings away,” she says. This gives her the mental freedom to actually think about what’s bothering her versus trying to ignore it—which can ultimately put it on your mind even more, she explains. Dr. Ammon then finds it helpful to focus her attention on what’s in her control and to problem-solve the things she actually has the ability to change. It may even help to take it one step further and make an actual list of what’s worrying you and the aspects you can control so that you know what to focus on.
“By striking this balance, you are telling your brain that you can tolerate uncertainty and trust your future self to be able to handle the possible outcomes you are worried about,” she says. While this won’t wipe every “what if” from your brain, it can make a big difference in helping you shift your energy and let some aspects of *all this* go.
2. Take a walk to clear your mind.
The natural chaos of life can make uncertainty feel even worse, Dr. Gallagher says. That’s why she started making a point of going for regular walks, which can help you clear your mind, as well as return to basics by simply putting one foot in front of the other. Another pointer from Dr. Gallagher: Keep your mind present during these walks to really maximize the experience. “I don’t have my phone out and I don’t listen to music,” she says. “I just connect, observe, and be with my thoughts. It can be really powerful.”
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