In today's world, uncertainty is the only certainty. From national and global events shaking our sense of security to personal struggles impacting our daily lives, uncertainty is a constant companion. And with that volatility comes a surge of worry, existential questions, and grief. While the common advice is often to "just think positive," this can feel dismissive, invalidating, and even exacerbate feelings of frustration and anxiety. This blog dives into how to take care of ourselves during unstable times and cope with the challenges that are being thrown our way. 

The Added Layer of Grief in Uncertain Times

Often, uncertainty and upheaval are intertwined with grief. We may grieve the loss of a sense of normalcy, safety, and security, in addition to the loss of our plans and ideas for our future. In Georgia, particularly in metro areas like Atlanta, we are seeing many people face uncertainty that impacts their overall safety and well-being. Grief in the context of uncertainty can be particularly challenging because it may be anticipatory – grieving for potential losses that haven't yet occurred. This can create a constant state of unease and emotional turmoil. For some, these major events have already occurred. It’s important to acknowledge and validate these feelings of grief. It's okay to grieve for what might be, what has been, and even what might have been.

Practical Self-Care Strategies for Uncertain Times

While we can't control external events, we can control how we respond to them. Here are some practical self-care strategies to help you navigate uncertain times:

Anchoring Yourself in the Present: Mindfulness for Anxiety Management

Mindfulness is a powerful tool for navigating uncertainty. It involves paying attention to the present moment without judgment, including your thoughts, feelings, and sensations. Many find mindfulness exercises for reducing worry helpful, and incorporating mindfulness practices into your daily routine can significantly improve your mental well-being.

• Mindful Breathing: Focus on the sensation of your breath entering and leaving your body. This simple act can anchor you in the present moment, calming your nervous system. Try the 4-7-8 breathing technique: inhale for 4, hold for 7, exhale for 8. This deep breathing exercise for anxiety relief can be done anywhere, anytime, whether you're at home, at work, or stuck in Atlanta traffic.

• Body Scan Meditation for Stress Reduction: Bring your attention to different parts of your body, noticing any sensations without judgment. Body scans for stress reduction can help you become more aware of physical tension related to stress and release it. Many therapists, hospitals, and universities offer guided video and audio resources for body scan meditations, such as this one from UCLA Health.  

• Mindful Walking: Pay attention to the feeling of your feet on the ground and the sensations of your body moving. Engage all your senses – the sights, sounds, and smells around you. Atlanta offers such an abundance of parks and preserves, including Lullwater Preserve, Candler Park, and Piedmont Park. Take every opportunity to step outside and go for a stroll and get away from the work day. 

Managing Information Overload

Constant news and social media consumption, especially in times of uncertainty, can significantly exacerbate anxiety. Doomscrolling through news feeds and social media is not the same as being informed or socially connected. Many young adults, students, immigrants, and parents I work with in the Atlanta and Decatur areas are struggling with the impacts of overconsumption. If you are similarly struggling with anxiety related to information overload, consider these strategies:

• Set a Schedule: Limit your social media and news intake to specific times and stick to it. Choose one or two 15 minute time frames that work best for you to stay informed. This can help prevent you from becoming overwhelmed by constant updates. If you find yourself constantly reaching for your phone to scroll, consider adding screen time limits to your phone to stick to your schedule.

• Curate Your Feed: Unfollow or mute accounts that consistently trigger anxiety or contribute to feelings of overwhelm. Prioritize accounts that offer actionable or helpful content, promote positive mental health, or that simply make you smile. Consider following local Atlanta and Decatur therapists and mental health organizations for tips and resources on navigating uncertainty. 

• Choose Reputable Sources: Look for news outlets that prioritize factual reporting, cite their sources, and avoid sensationalized language. Check local Atlanta and Decatur news websites and publications for updates relevant to your community.

Taking Action Where You Can

When anxious thoughts are connected to real-world problems, it's easy to feel overwhelmed and helpless. However, shifting your focus to what you can control can be incredibly empowering, especially when seeking anxiety management techniques. Focus on actionable solutions, even if they seem small. This sense of agency can be incredibly empowering in the face of uncertainty.

• Identify Small Steps: Break down larger challenges into smaller, manageable tasks. For example, if you're considering therapy for anxiety in the Atlanta or Decatur area, defining small steps can make it less daunting. Your first step could be researching 'anxiety therapists in Atlanta' using a general or specialized therapist directory like Psychology Today or Asian Mental Health Providers of Georgia, and making a list of three therapists to contact. For more guidance on setting achievable goals, see my recent blog post on goal setting. 

• Focus on Your Sphere of Influence: What actions can you take in your immediate environment to make a positive difference? This could involve volunteering at a local Atlanta or Decatur charity, supporting local businesses, or simply connecting with your neighbors. Even small acts of kindness can boost your sense of agency.

• Engage in Meaningful Activities: Participate in activities that align with your values and give you a sense of purpose. This could be anything from pursuing a hobby to getting involved in community initiatives in Atlanta, Decatur, or surrounding areas. Doing things that bring you joy and connect you to something larger than yourself can be incredibly helpful during uncertain times.