So much happens in life and while there are things or events that we can foresee and control, there are lots of things or events that can happen that we have no idea about, and that can be mind boggling. In these moments, we are likely to feel out of control, frustrated, anxiety might kick in, one can be confused and stressed out which could have a negative impact on both our physical and mental health. There are so many steps or activities one can engage in to help manage the feelings that come up during these times, some include:

Focus on what you can control

Instead of spending time dwelling on things you cannot control, identify things that are within your reach and take your time to work on them. This can include breaking down larger tasks into smaller ones to help tackle them, focusing on the things that bring you joy- family, your work, goals, an activity you love doing, just about anything.

Use of positive affirmations

In moments where we feel out of control due to uncertainty, our mind tends to dwell on negative thoughts. Saying words of affirmation helps negate the negative thoughts that are coming up for you. It also helps reinforce one’s belief to be able to overcome challenges which builds resilience and growth.

Use of Vagus nerve exercises

Exercises like singing, humming, and deep breathing help relieve the stress one might be feeling when dealing with uncertainty. Take a step back and be mindful of your breathing and connect with your body sensations; this can also be done during meditation, getting a massage or just sitting still; all to help one feel better in the moment.

Reflect on your past successes

While you cannot foresee what’s to come, you can take time to acknowledge your past wins. Give yourself credit! You have probably been through stressful situations in the past- you overcame it, reflect on what you did during that time to help get you through and think about what you can do differently now.

Engage in self-care

When dealing with things beyond our control, we are likely to forget about ourselves. Don’t let stress take over your whole life, explore ways to help release stress. Get enough sleep, eat healthily and exercise. Be kind to yourself and remind yourself that it might take a while to resolve whatever issue is at hand, be patient with yourself.

Thinking about the future is unavoidable and while that can stir up emotions and feelings for us, having guidelines can help one have a better outlook on things. Incorporating these steps into our daily lives can help manage what comes up for us and how to be able to keep moving forward. If you or someone you know is struggling mentally due to troubles with uncertainty, our counselors at Capital EAP are here to guide you every step of the way. You can reach out to us at 518-465-3813 to connect with our intake team to help you set up an appointment.

By: Oreoluwa Afolabi, MHC EAP Intern