How to cope during times of uncertainty

There is no doubt we are currently faced with an almost unprecedented amount of uncertainty in the world and for many of us, this is the first time that we have experienced this to such a degree. Previous generations – our parents, grandparents, and great-grandparents – lived through economic hardship, massive threats to world peace, family members fighting in wars and even pandemics.

Many people are feeling anxious about local, national and world events and for some, this anxiety can become consuming. For many, a plethora of distressing feelings have emerged: anxiety, worry, fear, frustration, sadness, anger, panic, helplessness, uncertainty, scepticism, confusion, stress, and even loss. And of course, these feelings don’t just linger in the pit of our stomachs. They ripple out and impact how we behave, how we treat others, even how we see the world. (9 Tips for Dealing With Uncertainty & Anxiety Right Now, online)

At the core of our feelings is uncertainty. When the pandemic started, we didn’t know when we would see our family and friends again. We don’t know how global insecurity will affect us and the rising cost of living is making us wonder how we can cope financially now and in the future. And there is the risk of not being able to “switch off” from news events and distressing content.

The latest coverage reaches us instantaneously exposing us to distressing and heart wrenching images and broadcasts. Live newsfeeds are available 24/7, which we need to manage, or it can take over. Harrowing headlines appear on our screens, and rapid reports transmit via multimedia outlets and devices. Keeping informed is essential for humanity and, as global citizens, we don't want to shut ourselves off in ivory towers, but a healthy boundary is vital for our psychological health.

We all respond in different ways depending on personality types, histories, coping resources and support networks. We all come to these events with different battery levels. If these are low, the stress hormones cortisol and adrenaline will be more easily released. We can experience mini shocks as we psychologically gasp at human suffering. Research is finding that routinely being exposed to traumatic events in the media can contribute to anxiety, sleep disturbances, feelings of helplessness, and even PTSD.

Vicarious trauma can develop as a result of continued exposure to watching or hearing about traumatic events. It is characterised by a multitude of symptoms including physical, psychological and behavioural. Those most at risk have a previous history of trauma. (Are world events overwhelming you? Expert tips on how to cope, online)

Some tips to help alleviate the stress we may be dealing with include:
• Be honest with yourself. The first step in managing distressing thoughts is to notice and acknowledge those thoughts. When you feel anxious, ask yourself, “What am I afraid of or worried about in this very moment?”
• Know the type of person you are. If you are an empath and highly sensitive, stories and images will impact you deeply so be sure to set your limits. When exposed to tragic events, it helps to pause and check out what feelings are coming up.
• Focus on what you can control. Channel your energy into aspects of your life that you can control. You can’t control government decisions or work outcomes so focus on those outcomes you have control over.
• Practice mindfulness by being aware and intentional. When distressing feelings increase, notice your breathing. Oftentimes people will overbreathe when feeling anxious. Consider intentionally focusing on extending the exhale — for example, breathing in to a count of 4 and breathing out to a count of 6.
• Connect with others. Check in with family and friends who may also be experiencing some anxiousness and concern. Connecting with others can give us a feeling of security and can help us to put things into perspective.
• Be aware of the support and humanitarian interventions being provided. It is so refreshing to see how people rally together to help their fellow human beings.

You can download the Black Dog Institute’s “Tips to manage anxiety during times of uncertainty” factsheet at this link – https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/Tips-to-manage-anxiety-during-times-of-uncertainty.pdf

If your feelings are becoming overwhelming or you are concerned, contact your medical practitioner as soon as possible. You can also contact Lifeline on 13 1114 or Beyond Blue on 1300 22 4636 if you need support.

Reference sources and further reading -
https://www.ccl.org/articles/leading-effectively-articles/9-tips-for-dealing-with-uncertainty-and-anxiety/
https://www.rte.ie/lifestyle/living/2022/0302/1283946-are-world-events-overwhelming-you-expert-tips-on-how-to-cope/