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Dealing with the Stress of Uncertainty: Strategies to Find Calm Amid the Unknown

Uncertainty is a universal experience that touches all aspects of life, from relationships and careers to finances and health. Whether it’s waiting for a job offer, navigating global events, or handling a health scare, uncertainty can stir up stress, anxiety, and unease. Yet, learning to cope with this uncertainty is key to maintaining resilience and mental well-being. This article explores why uncertainty is so stressful, the psychological impacts it brings, and practical strategies for managing it.

Why Does Uncertainty Cause Stress?

Humans are naturally wired to seek stability and predictability. This tendency helped our ancestors survive by creating routines and habits to navigate their world safely. Today, while our environment has changed, our brains still crave predictability and control. Uncertainty disrupts this, activating our brain’s threat response and triggering stress hormones like cortisol. Left unmanaged, this stress can lead to increased anxiety, decision paralysis, and physical health issues.

Understanding that it’s natural to feel uncomfortable with uncertainty is the first step to dealing with it. Embracing this reality allows us to begin finding ways to cope with ambiguity more constructively.

The Psychological Impacts of Uncertainty

Living in a constant state of “what if” can lead to a range of psychological effects, including:

Anxiety: Uncertainty can make people anxious and fearful, with our minds racing toward worst-case scenarios.
Overthinking and Rumination: The unknown can trap people in loops of overthinking, leading to a constant replay of worries and potential negative outcomes.
Difficulty in Decision-Making: The fear of the unknown can paralyze people, making even small decisions feel overwhelming.
Strain on Relationships: Stress from uncertainty can sometimes make people more irritable, withdrawn, or dependent on loved ones.

Practical Strategies for Managing Uncertainty

While we can’t eliminate uncertainty, we can learn to manage our responses to it. Here are some science-backed strategies to help cope with the stress of uncertainty.

Focus on What You Can Control
Trying to control the uncontrollable is a losing battle that only fuels stress. Instead, direct your energy toward what’s within your power. For example, if you’re anxious about an upcoming job interview, focus on preparing thoroughly rather than obsessing over the outcome. This shift in focus can help you feel empowered rather than helpless.
Limit Information Intake
The 24/7 news cycle can exacerbate stress, especially when dealing with uncertain situations like global crises or economic downturns. Take breaks from news and social media, and be selective about your sources. A brief check-in with trusted outlets can keep you informed without overwhelming you.
Practice Mindfulness and Grounding Techniques
Mindfulness techniques, like focusing on your breath or paying attention to physical sensations, help you stay anchored in the present moment. Try deep breathing exercises, progressive muscle relaxation, or grounding techniques like the “5-4-3-2-1” exercise, which involves acknowledging five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Cultivate a Growth Mindset
A growth mindset—the belief that we can grow and adapt—can help ease anxiety around the unknown. Rather than focusing on what could go wrong, see uncertain situations as opportunities for growth. Embrace setbacks as lessons, and remind yourself that you’re capable of navigating whatever challenges arise.
Build a Support System
Having a strong support system can help you feel grounded and less alone in times of uncertainty. Talking to friends, family, or a therapist can provide a fresh perspective and emotional relief. Additionally, sharing your worries may lead to valuable insights or coping strategies from those who have faced similar situations.
Limit “What-If” Thinking
“What if” thinking is a breeding ground for anxiety. When your mind starts to spiral with worst-case scenarios, try to redirect your focus to what you can do now. You can also challenge negative thoughts by asking yourself how likely the feared outcome is and what you could do if it did happen.
Practice Self-Compassion
It’s easy to be hard on ourselves for feeling anxious or uncertain, but this only adds another layer of stress. Self-compassion—being kind to yourself in moments of difficulty—can make uncertainty more manageable. Remind yourself that uncertainty is part of being human, and it’s okay to feel uncomfortable.
Set Small, Achievable Goals
Big, unclear goals can feel daunting when you’re uncertain. Instead, set small, daily goals that are within your control, like organizing your workspace or taking a 10-minute walk. These small wins can boost your confidence and provide a sense of accomplishment and control.

Conclusion: Embracing Uncertainty as a Path to Growth

While it’s normal to find uncertainty stressful, it’s also possible to navigate it in ways that build resilience and self-awareness. By focusing on what you can control, practicing mindfulness, and nurturing a growth mindset, you can learn to find calm amid life’s unpredictable moments. While it may not be easy, the process of coping with uncertainty can lead to greater personal strength and flexibility in the face of future challenges.

Remember, uncertainty is an inevitable part of life, but how we respond to it is something we can shape. With time and practice, you can learn to transform your fear of the unknown into a source of growth, strength and opportunity. If you’d like to talk with a trained professional to help you manage your stress, contact us now: https://bcsnygroup.com/appointments/ or call 718 313 4757

Trauma and adversity can have profound and long-lasting effects on mental health. The impact can vary depending on factors such as the nature, severity, and duration of the trauma, as well as the individual’s resilience and support systems.

Post-Traumatic Stress Disorder (PTSD): Exposure to traumatic events such as physical or sexual abuse, natural disasters, or combat can lead to PTSD. Symptoms may include flashbacks, nightmares, severe anxiety, and avoidance of reminders of the trauma.
Depression and Anxiety Disorders: Trauma can significantly increase the risk of developing depression and various anxiety disorders. Chronic stress from adverse experiences can dysregulate the brain’s stress response systems, leading to persistent feelings of sadness, hopelessness, and fear.
Substance Abuse: Many individuals turn to drugs or alcohol as a way to cope with the distress caused by trauma. Substance abuse can develop as a maladaptive coping mechanism and can exacerbate existing mental health issues.
Attachment Disorders: Early childhood trauma, such as neglect or abuse, can disrupt the formation of secure attachments with caregivers. This can lead to attachment disorders characterized by difficulty forming and maintaining healthy relationships, trust issues, and emotional dysregulation.
Dissociative Disorders: Severe trauma, particularly in childhood, can lead to dissociative disorders such as dissociative identity disorder (DID) or depersonalization/derealization disorder. These disorders involve disruptions in consciousness, memory, identity, and perception of reality as a way to cope with overwhelming experiences.
Self-Harm and Suicidal Behavior: Trauma survivors may engage in self-destructive behaviors such as self-harm or have thoughts of suicide as a way to cope with emotional pain or feelings of worthlessness.
Chronic Health Conditions: Trauma and chronic stress have been linked to an increased risk of developing physical health conditions such as cardiovascular disease, autoimmune disorders, and chronic pain syndromes.
Cognitive Impairments: Trauma can impact cognitive functioning, including memory, attention, and executive functioning. This can manifest as difficulties in concentration, decision-making, and problem-solving.
Emotional Dysregulation: Trauma survivors may experience difficulty regulating their emotions, leading to mood swings, impulsivity, and intense emotional reactions to triggers or stressors.

It’s important to note that while trauma can have profound negative effects on mental health, individuals can also demonstrate resilience and recovery through appropriate support, therapy, and coping strategies. Early intervention and access to trauma-informed care are crucial in addressing the mental health needs of trauma survivors.

If you need help or want to talk to a professional about a trauma or adversity you are experiencing: APPOINTMENTS

Mental health healing refers to the process of improving and restoring one’s mental well-being and emotional balance.

It involves addressing and managing various mental health challenges, such as anxiety, depression, trauma, stress, and more.

Therapy: Different types of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based therapy, and others, can help individuals develop coping skills, identify negative thought patterns, and learn healthier ways to manage emotions.
Self-Care: Prioritize self-care activities that promote overall well-being, such as regular exercise, a balanced diet, sufficient sleep, and engaging in hobbies or activities you enjoy.
Mindfulness and Meditation: Mindfulness practices and meditation can help individuals stay grounded, reduce stress, and improve their ability to manage challenging emotions.
Support Network: Surround yourself with supportive friends, family members, or support groups. Sharing your feelings and experiences with others can provide a sense of connection and reduce feelings of isolation.
Set Realistic Goals: Break down your goals into smaller, achievable steps. This can help prevent feeling overwhelmed and give you a sense of accomplishment as you make progress.
Positive Coping Strategies: Identify healthy coping strategies that work for you, such as journaling, deep breathing, creative expression, or spending time in nature.
Limit Stressors: Identify and address sources of stress in your life. This might involve making changes to your environment, setting boundaries, or seeking solutions to ongoing problems.
Patience and Persistence: Healing takes time, and setbacks are normal. Be patient with yourself and continue working on your well-being, even if progress feels slow.
Educate Yourself: Learn more about your mental health condition. Knowledge can help you better understand what you’re experiencing and empower you to make informed decisions about your treatment.
Avoid Self-Stigma: Remember that seeking help for mental health issues is a sign of strength, not weakness. Avoid negative self-talk and challenge any stigmas you may hold about seeking help.
Seek Professional Help: Consulting with a mental health professional, such as a psychiatrist, psychologist, therapist, or counselor, is crucial. They can provide proper diagnosis, personalized treatment plans, and therapy tailored to your specific needs. (schedule an appointment with a Therapist here: bcsnygroup.com/appointments

Remember, everyone’s journey to mental health healing is unique. What works for one person may not work for another, so it’s important to find the strategies and approaches that resonate with you and support your well-being. If you’re struggling with your mental health, reaching out to a qualified mental health professional for guidance and support is a positive first step to healing.

Workplace burnout can have a significant impact on productivity. When employees experience burnout, their ability to perform at their best and maintain a high level of productivity is often compromised. Here are some ways in which burnout can affect productivity:

Decreased Energy and Motivation: Burnout can leave individuals feeling physically and emotionally exhausted. This lack of energy and motivation makes it challenging for them to stay focused, engaged, and productive in their work.
Reduced Concentration and Attention: Burnout can impair cognitive function, including concentration and attention span. When individuals are mentally drained, they may struggle to stay focused on tasks, leading to decreased productivity and an increased likelihood of errors.
Decline in Work Quality: As burnout progresses, individuals may experience a decline in the quality of their work. They may rush through tasks, make mistakes, or overlook important details. This decline in work quality can have negative consequences for overall productivity.
Increased Sick Days: Burnout can lead to increased absenteeism, with employees taking more sick leaves or time off work to cope with physical and mental exhaustion. Additionally, even when employees are present, burnout can result in presenteeism, where they are physically present but not fully engaged or productive.
Decreased Efficiency and Effectiveness: Burnout can impair problem-solving abilities, decision-making skills, and creative thinking. Individuals may struggle to generate innovative ideas or find efficient solutions to challenges, leading to decreased efficiency and effectiveness in their work.
Interpersonal Challenges: Burnout can strain relationships with colleagues and superiors. Communication breakdowns, conflicts, and decreased collaboration can arise as a result of emotional exhaustion and detachment. These interpersonal challenges can further hinder productivity and teamwork.
Increased Turnover and Recruitment Costs: Burnout can contribute to higher employee turnover rates as individuals seek to escape the overwhelming work environment. Constantly recruiting and training new employees to replace burnt-out workers can be costly and disrupt workflow, impacting overall productivity.

It is essential for organizations to address workplace burnout proactively to mitigate its negative impact on productivity. Implementing measures to support employee well-being, promoting work-life balance, providing resources and support, fostering a positive work culture, and encouraging open communication can help prevent burnout and improve productivity in the long run.

What you can do as an Employer

As an employer, providing your employees with access to mental health resources is a valuable investment in their well-being and can contribute to a healthier and more productive work environment. These services can include individual counseling sessions, group therapy, or workshops focused on stress reduction, mindfulness, or specific mental health concerns. Be known as the employer who cares.

We partner with small and medium sized Employers to provide online therapy services and wellness programs to their valued employees: bcsnygroup.com/programs/in-the-workplace

While Stress and Anxiety can often coexist and share similar symptoms, understanding their differences can help in recognizing and managing them effectively.

Stress

Stress is a natural reaction to external pressures, demands, or challenges. It is a response to specific events or situations, often referred to as stressors. Stress can be triggered by both positive and negative events, such as work deadlines, relationship issues, financial problems, or major life changes. Some symptoms of stress include:

- Stress is usually temporary and subsides once the stressor is removed or the situation is resolved.
- Stress tends to be triggered by specific circumstances or events in the external environment.
- Stress can manifest as physical symptoms (e.g., tension, headaches, digestive issues) as well as emotional symptoms (e.g., irritability, restlessness, difficulty concentrating).

Anxiety

Anxiety, on the other hand, is a general feeling of unease, fear, or apprehension that is not always tied to a specific event or stressor. It is often characterized by excessive worry and anticipation of future threats, even when there is no imminent danger. Anxiety can be a normal response to certain situations, such as before a significant exam or a public speaking engagement. However, when anxiety becomes persistent, intense, and interferes with daily functioning, it may be classified as an anxiety disorder. Some symtoms of anxiety include:

- - Anxiety tends to be persistent and generalized, lingering beyond specific stressors or events.
  - Anxiety is often triggered by internal thoughts, perceptions, or interpretations rather than external events alone.
  - Anxiety involves excessive and irrational worry about future uncertainties, often accompanied by a sense of impending doom or danger.
  - Anxiety can lead to physical symptoms (e.g., rapid heartbeat, shortness of breath, muscle tension) as well as emotional symptoms (e.g., excessive fear, irritability, difficulty sleeping).

It’s important to note that stress and anxiety can influence each other. Prolonged or chronic stress can contribute to the development of anxiety disorders, and anxiety can exacerbate stress reactions. Both stress and anxiety can have significant impacts on one’s mental and physical well-being, so seeking support from healthcare professionals or employing stress management techniques can be beneficial in managing these experiences.

Talk to a professional: bcsnygroup.com/appointments

Sadness is an emotion often defined as a ‘transient emotional state’ which can include feelings such as disappointment, grief, hopelessness and disinterest. Like other emotions, sadness is something we all experience from time to time. but when we experience prolonged or severe sadness that is when it can turn into depression.

Depression differs from sadness in its intensity, frequency, and duration.

Intensity; While the event would make most people sad, you respond with a much deeper level of sadness. It is too intense. Your sadness moves outside the normal range of response. Frequency; Your sadness may not be out of proportion, but it is recurrent. You seem to get over it, and then it comes back. This repetitive cycle becomes a pattern in your life. Duration; Your sadness comes and it stays and stays. The sadness lasts much longer than it does for most other people in similar circumstances.

People with depression do not all experience the same symptoms. How severe, frequent, or how long they last will vary, depending on the individual and circumstances.

Here are common symptoms people with depression experience:

Difficulty concentrating, remembering details, and making decisions
Fatigue and decreased energy, feelings of guilt, worthlessness, and/or helplessness
Feelings of hopelessness and/or pessimism
Insomnia, early morning wakefulness, or excessive sleeping
Irritability, restlessness, loss of interest in activities or hobbies once pleasurable, including sex

If you feel you might be suffering from Depression, mild or otherwise, contact us now to see if talking to a therapist might help you.

Schedule an Appointment

Anxiety will vary from person to person, you may experience nervousness, restlessness, feel tense or a sense of panic or impending doom.

Anxiety can cause physical symptoms such as a fast heartbeat or sweating. It is a normal human response to be anxious in certain situations, but you may have an anxiety disorder if you feel anxious all or most of the time.

Some symptoms of anxiety include:

difficulty focusing or thinking clearly
insomnia
rapid heart rate, breathing, or hyperventilation
increased or heavy sweating
digestive or gastrointestinal problems, such as gas, constipation, or diarrhea
a strong desire to avoid the things that trigger your anxiety
obsessions about certain ideas
anxiety surrounding a particular life event or experience that has occurred in the past

Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait. Speak to a professional, your Doctor or a Licensed Therapist.

Self-care is a crucial part of looking after yourself, as well as those around you.

Practicing self-care can produce positive feelings, which boosts motivation and self-esteem leaving you with increased energy to support yourself as well as your loved ones. Engaging in a self-care routine has been proven to reduce anxiety, stress and depression, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more.

Self-care means something different to each of us, but it doesn’t need to be complicated or overly time consuming. We asked our therapists to share their own self-care routines, maybe some of these might work for you:

Victoria
Cup of Tea at night. Glass of wine with my husband while we watch a fun show. Cooking for fun.

Ana
Cooking and creating joy with food is one of my favorite forms of self care.

Auressa
Winding down in the evenings by taking a shower with lavender & vanilla body wash and lotion, doing bed yoga, drinking “well-rested” tea and doing my night time meditation. I also try to do a bentonite clay mask every week to take a mindful pause and care for my skin.

Dahley
Getting into bed by 10pm. No electronics 1 hour before bed. Drink water. Natural light. Workout 4 days a week.

Ariana
I enjoy being mindful of my phone usage, especially in the morning. I like to stretch & release any stagnant energy or emotions trapped within my body. I love finding new songs & listening to old ones that i enjoyed most. I enjoy meditation & travel. Travel resonates most because i truly believe in working to live, not living to work, especially in the time of working from home which has beautiful perks but can exacerbate feelings of stagnancy.

Heather
I keep a daily bullet journal. It is great for me because it serves two purposes. First, as I am not even a little artistic, my friend creates the monthly outline for me. This means that she and I have a standing monthly date so we know that we are going to spend time together which is wonderful self-care for me. Second, it means that I get daily self-care as I take 5-10 minutes to reflect on my day and record the things I for which I am grateful.

Rachel
I enjoy getting into bed early and reading a book. I also enjoy coloring and painting, watching tv shows and movies, and getting my nails done.

Gabrielle
I often use 4-7-8 breathing. Inhaling for a mental count of 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing technique really activates the parasympathetic response and helps reset after encountering a stressor or feeling overwhelmed. I will usually do a set of 10-20 breaths. It really works.

Amy
I rely on humor as much as possible– I especially enjoy taking a few minutes to laugh at funny memes about therapy & therapists.

Judy
A Large Latte! Every evening 1-2 Seinfeld episodes. Fill up pitcher of water with blend of nutritive teas including green tea for caffeine, grounded flax seeds, chia seeds, almond milk and cinnamon, drink throughout the day. Go out with friends once a week for fun

Paul
When times are normal, and covid numbers aren’t as high as they currently, I go for bi-weekly manicure appointments and I go with my mother so it’s also quality time with mom. I also enjoy reading and having virtual visits with friends and family, Prayer is also a big part of my daily life.

Azadeh
Walks, knitting 🧶 , meditation 🧘🏻‍♀️, reading 📚

Zoe
Daily exercise, warm tea in the morning, journaling, reaching out to friends, nourishing food, cooking. No screens before bed.

Billie
it is so important for me that I take quiet time and time to move my body. I do at least 20 minutes of yoga, 4 times a week, I have tea before bed every work-night, and I protect my Sundays for rest and laziness, or for whatever I say I want to do.

Gabriella
Salsa dancing classes 1x/week, exercise 3x/week, music during my daily commute, nail salon visit 1x/month.

Cynthia
Daily prayer. Getting out of the house. Stretching. Getting enough sleep. Reading something interesting or enjoyable.

Darlene
Having a mental health day to relax, taking a personal care and self pampering time for yourself. Facial, manicure, pedicure, sauna, these things can be done in the comfort of your own home. Relax with a nice cup of tea or wine and most importantly prayer for our family, loved ones, friends and ourselves.

MAKE AN APPOINTMENT

We all go through periods of low energy or feeling tired, multiple days of feeling overly tired is not uncommon, but most people can tell when their fatigue feels like something more serious. If that’s the case, or your fatigue gets worse or lasts longer than a week or two, it’s time to get some help.

Psychological causes of tiredness are much more common than physical causes:

Stress
The strains of daily life can feel like they are wearing you out, remember that even positive events, such as moving house or getting married, can cause exhausting stress.

Emotional shock
A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted. Getting professional help to make this grief or shock can help you understand and manage your mental responses.

Depression
If you feel continued sadness and you wake up tired, you may have depression. Sadness is an expected human feeling, but if the sadness extends past 2 to 3 weeks, they it maybe be something more serious. Keep a diary, monitor your feelings. And get help if your sadness persists.

Anxiety
Anxiety can be exhausting! and a perfectly normal human emotion. But if you have regular, excessive feelings of anxiety, you may have Generalised Anxiety Disorder. GAD characterized chronic, exaggerated worry and tension that is more severe than the normal anxiety most people experience. As well as feeling worried and irritable, people with GAD often feel tired.

If you think your tiredness may be a result of one of the above, and you’d like to talk to a professional, contact us now – we will match you with the right therapist for you.

SCHEDULE AN APPOINTMENT

It’s totally normal to feel stressed or anxious from time to time, but there’s lots of things you can do to manage your anxiety.

Remember: there’s a difference between feeling stressed every now and then, and experiencing ongoing anxiety. If the stress or anxiety is starting to take a toll, consider talking to a mental health professional.

1. Talk to someone you trust about how you’re feeling
Just talking to someone about how you feel can take a weight off your shoulders. Make sure you trust the person, then work out what you want to say to them. We’ve got four more steps for talking to someone you trust here.

2. Focus on the present
Have you ever noticed that feeling stressed or anxious often coincides with dwelling on the past or worrying about the future? Simply focusing your mind on the present moment can help you feel a little more relaxed. You might be surprised to know there’s lots of ways to do this, even if you don’t like meditating. Here’s five simple ways to be more mindful.

3. Take some time out
A fully packed schedule would make a lot of people feel stressed. Make sure you fit in at least one thing you enjoy each day, whether it’s a hobby, a Netflix show, or a chat with a friend. It can also help if you schedule the enjoyable activity into your day, so that you don’t feel guilty about not doing something else.

4. Monitor your thoughts
Sometimes we don’t even know what’s making us stressed or anxious. Writing down your thoughts can help you figure out what the cause is. Once you’ve done that, you can work on challenging and changing your negative thoughts. You can use a diary to do this, or an app such as Mindshift.

5. Challenge your thoughts
If your head is full of negative thoughts, of course you’re going to feel stressed or anxious. But even though our thoughts feel true, it doesn’t mean they reflect what’s really happening. Try writing down what you’re thinking, then adding facts that support or disprove each thought. You might be surprised by how many of your thoughts are exaggerated or aren’t reality. Read more about how to challenge negative thoughts here.

6. Move more, eat well, sleep
It’s pretty well known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you don’t need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. We’ve got some tips on how to exercise when you’re not feeling motivated.

7. Face your fears
If you always avoid situations that make you anxious, this might be stopping you from doing things you want or need to do. It sounds weird, but facing the things that make you anxious can reduce your anxiety.

It’s best to do this with the help of a professional, though, so that it doesn’t get too full-on for you. If you’d like to speak to a experienced, qualified and friendly Counselor – click here

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Focused Articles

Dealing with the Stress of Uncertainty

Dealing with the Stress of Uncertainty: Strategies to Find Calm Amid the Unknown

Why Does Uncertainty Cause Stress?

The Psychological Impacts of Uncertainty

Practical Strategies for Managing Uncertainty

Conclusion: Embracing Uncertainty as a Path to Growth

The impact of trauma and adversity on mental health

Mental health healing

Mental health healing refers to the process of improving and restoring one’s mental well-being and emotional balance.

It involves addressing and managing various mental health challenges, such as anxiety, depression, trauma, stress, and more.

Workplace burnout – What can you do as an Employer

What you can do as an Employer

The difference between Anxiety and Stress

While Stress and Anxiety can often coexist and share similar symptoms, understanding their differences can help in recognizing and managing them effectively.

Stress

Anxiety

Depression or Sadness?

Depression differs from sadness in its intensity, frequency, and duration.

anxiety

Our therapists share their Self-care routines

Self-care is a crucial part of looking after yourself, as well as those around you.

Self-care means something different to each of us, but it doesn’t need to be complicated or overly time consuming. We asked our therapists to share their own self-care routines, maybe some of these might work for you:

why am i always so tired?

managing your anxiety

It’s totally normal to feel stressed or anxious from time to time, but there’s lots of things you can do to manage your anxiety.

IN AN EMERGENCY

BCS Counseling Group is NOT an emergency or 24 hour service.

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