“Oh, the uncertainty of it all…”
It’s been a while since I have posted on the blog. You may be thinking, “Uh, oh. She’s been struggling (air quotes) again.” And, you’d be right. So let’s get that out of the way right off. I know many of you subscribe to blogs for uplifting, positive messages. You may find a smidge of that in this post. But typically, I don’t write my blog as an escape. I vowed when I started I would show up here authentically, and although I try not to be overly negative, reality isn’t always positive. The current “struggling” I am experiencing has been a part of my life since my late twenties. I am sure it’s always been a part of me, but it wasn’t until that time of moving from my twenties into my thirties that I was diagnosed with depression. Like millions of people, therapy and medication helped. I need neither now, thankfully, and I’ve learned to use some great therapeutic strategies to keep things manageable. In my fifties, my depression subsided, but I started have increasing anxiety, leading to a few panic attacks, lots of avoidance, intrusive thoughts, and fear and dread. Again, with coping strategies and increased self-awareness, I have managed to keep that at bay, too. Yes, I had been managing depression and anxiety. But folks, the turn of events that kicked into high gear in January have been “doing me head in” as the British say.
The relatively carefree days of retirement I had been enjoying haven’t been completely co-opted, but they have been sullied by the awfulness this administration is causing. There is so much to worry about, and an overload of uncertainty about the future. As you get older and the reality of a clipped future looms, you get pretty possessive over the days. And when you look at a world of younger people who have an expansive future ahead, you worry for them even more.
The enormous uncertainty in this country and the weight of it has been crushing at times. Uncertainty is a huge trigger for depression and anxiety, so I know there are many folks out there going through what I am. And they are probably looking to dig themselves out, too. It’s important for all of us to understand the impact of month after month of uncertainty. Collectively, we had a sobering taste of it during COVID. Back then, I put my trust and faith in science to help us dig our way out, and largely that is what happened for those of us fortunate enough to make it through. It’s not like that now. Many of the institutions we put our trust in are hobbled, under threat, or already gone. Of course, uncertainty has been a part of life through the ages. But this is different. This is a state of uncertainty by design.
Uncertainty affects our emotions, our brains, and our body. The current level of uncertainty is having a global effect. That’s another blog post. For this post, I am going to focus on what all this uncertainty can do to us, based on an article from Dr. Claire Brandon’s “Whole Body Psychiatry.” Dr. Brandon defines uncertainty as: “…the state of being unsure or lacking complete knowledge about an outcome or circumstance…. This lack of certainty can be especially unpleasant when it comes to areas of critical importance, such as health, financial stability, or personal relationships.” (And I might add, the future of our democracy.) In sum, “Uncertainty can lead to increased stress, which may result in physical symptoms such as muscle tension, digestive issues, sleep disturbances, and a weakened immune system. Over time, chronic uncertainty can contribute to mental health conditions like anxiety and depression.” That’s not the way I want to spend The Precious Days, if I can help it.
The Emotional Toll of Uncertainty
Fear - it’s really hard not to imagine the worst outcomes, especially when you are blasted by their specter on the news and all over social media.
Anxiety - feeling unsettled as you go about your days, like something is hanging over your head.
Doubt - questioning plans about the future or the desire to set goals that look forward.
Frustration - feeling that what you do won’t make a difference.
This is Your Brain on Uncertainty
The amygdala, which processes emotions, goes into overdrive.
Flight or fight responses are triggered.
Too much cortisol and adrenaline can be released.
The prefrontal cortex wants to make decisions, but uncertainty is interpreted as risk. Judgment can be affected by the increased anxiety.
The Effects of Uncertainty on the Body
Muscle tension (yes, uncertainty can be a literal pain in the neck)
Digestive issues (in spades for me!)
Sleep issues (head on the pillow means over-thinking in overdrive, and the sandman of “Cheer up, it may never happen” has taken a hike…)
Overall Impacts on Mental Health
Increased stress and anxiety
Burnout
Depression
Moodiness
Lack of Motivation
So here is where the smidge of uplifting and positive comes in….
I am not a psychologist (although I do have a degree in psychology). I am NOT trying to dispense mental health advice. I just want to share how Dr. Brandon’s suggestions are playing out for me and helping me deal with 5 solid months of uncertainty. I find it empowering to review some things we can do in our everyday lives to address uncertainty and its effects. It’s my hope that sharing how I am putting them into practice for me might be helpful. Personally, I have been dragging around this dull spirit for too long. It’s time for me to shed some of the weight of uncertainty and reclaim The Precious Days.
Dr. Brandon’s Recommendations for Coping with Uncertainty and How I Am Using Them
Mindfulness and Meditation: These are pretty self-explanatory. I have been trying to focus on one task at a time, and not rush ahead to the next hour, the next day, etc. This is very hard for me. One thing that helps is putting devices and other distractions outside of the room I am in. Sometimes I literally have to tell myself not to move from a certain place until I am finished. I know how easy it is for me to chase a distraction and let my monkey mind run wild. Grounding self-talk can be really helpful for me. I am still not meditating. I am not sure why. But I have found listening to jazz has become a form of mediation for me. I do feel it lowers my anxiety and stress.
Physical Activity: Again, not a shocker. But I realized in the last few months I had gotten away from my solitary walks outdoors. Returning to them has made a huge difference. When I walk alone, I find I can work through issues and come out with a more positive outlook. I also know when I go to my exercise class regularly, I am less stressed. Making those routines a priority is helping me to relieve stress and being active outside always puts me in a much better mood.
Journaling: I had been struggling with my Morning Pages over the past several months. I would write my three pages, but they were full of superficial inner chit-chat, and I was avoiding my feelings. I have made a renewed effort to really dump everything out onto those three pages so I can cleanse myself of emotional stuff and embrace a less encumbered perspective to start the day.
Reaching Out Socially: Times of uncertainty are overwhelming, which may cause people to pull away and isolate even more. I know that’s what I tend to do. But just being with others doing anything really can be reassuring in uncertain times. Shopping or lunching with a friend, talking on the phone or on Zoom or in-person instead of a text can be so uplifting. I have joined an in-person book group which is new for me. Sharing good times along with my concerns about the state of my country with like-minded friends helps me to feel less of the isolation that can come with uncertainty.
Limiting Exposure to Stressors: I have set time limits on my IG account to curtail the doom scrolling. It’s just enough time to keep me informed of the big stuff and still see some accounts that make me happy. My husband and I used to watch two hours of a certain news show we liked, but I’ve been pulling back from that a bit, focusing more on local news. I’m not missing anything (if I am, my husband will tell me), and it has been helping my mental health.
Finally, Dr. Brandon urges anyone seek professional help if in need of more effective tools than ones like these. I am a big supporter of therapy, and now you can receive support in person or online.
Here are a Few More of My Own Coping Strategies…
Reading: I don’t know what I would do without books. I am adding more non-fiction to my TBRs (nothing political), and thoroughly enjoying the mix. Books save my life every day, and I’d be completely lost without reading. Find the thing you’d be completely lost without, and do more of it. Prioritize it.
Using a Timer: In times of uncertainty, I can let things go until they become completely overwhelming. So, for those things (cleaning, paperwork tasks, clearing clutter, etc.), I set a timer for 20 or 30 minutes, and then do 15 minutes of something I like, then return to the timer and the task. Pretty soon it’s done. Silly, but when I am overwhelmed, I can’t easily get out from under it.
Doing Something to Address Root Causes: I had gotten away from donating and letter writing to express my opinions and address the concerns I have about the current state of our country. Returning to it has given me a greater feelings of efficacy, and I need to make that part of a regular routine once again. My husband is my inspiration. He has attended every Saturday protest, written many opinion pieces that have been published in newspapers across the state, and has compiled them into a soon-to-be available book titled, Distorted Alliance.
Consulting the Uncertainty Matrix: This tool, also explained by Dr. Brandon, “classifies uncertainties based on two criteria: the degree of control you have over them and their possible impact on your life.” The strategies I’ve listed above are all within my control, allow me to focus, and to feel more present and satisfied with my life.
The Uncertainty Matrix: A Tool for Dealing With Uncertainty
The Uncertainty Matrix is an effective tool for organizing and managing the different uncertainties in life. It classifies uncertainties based on two criteria: the degree of control you have over them and their possible impact on your life. The matrix organizes your problems into four separate quadrants, allowing you to prioritize your efforts and make more informed decisions about where to direct your energy and resources.
High Control, High Impact: These are uncertainties where you have significant control, and they have a big impact on your life. Focus on these areas first, as your actions here can make a meaningful difference.
High Control, Low Impact: These uncertainties are within your control but have a smaller impact. Address them after dealing with high-impact uncertainties.
Low Control, High Impact: These uncertainties are impactful but largely beyond your control. Accepting and finding ways to cope with these uncertainties is key, as trying to control them can lead to frustration.
Low Control, Low Impact: These uncertainties have little impact and are beyond your control. It’s best to let these go and not waste energy worrying about them.
Regardless of the source of your experiences with uncertainty, if you found any of this helpful, or have some of your own strategies to share, please drop a Comment below.
