In recent times, many of us have faced significant challenges, primarily due to the growing uncertainty in our lives. This guide offers some psychological strategies to help you navigate these uncertain times effectively. I’m Vanessa, and welcome to BrainCraft. Currently, I’m self-isolating in a one-bedroom apartment for an indefinite period, just like many of you might be.
Uncertainty refers to a lack of information about a situation, and it’s perfectly normal to feel uneasy about it. Research indicates that people often go to great lengths, even paying money, to reduce uncertainty. Unfortunately, in real life, we don’t always have that option.
It’s crucial to recognize that everyone responds to uncertainty differently, a concept known as ‘tolerance of uncertainty.’ Similar to how we have varying tolerances for caffeine or alcohol, our ability to handle uncertainty also differs. Those with a lower tolerance may be more susceptible to anxiety. For instance, during the 2009 swine flu pandemic, studies revealed that individuals who struggled to accept uncertainty experienced higher levels of anxiety.
Even when it feels like the world is unraveling, remember that our actions can shape our thoughts and emotions. We can enhance our tolerance for uncertainty by treating it like a muscle that strengthens with exercise. Introducing small doses of uncertainty into daily life can be beneficial.
It’s also essential to limit your exposure to media coverage of current events. While staying informed is important, excessive exposure can increase anxiety and stress. Studies of past global crises have shown this pattern. Set specific times to check the news or limit your daily reading time to avoid feeling overwhelmed.
Another effective strategy is to concentrate on small things you can control while building your tolerance for uncertainty. For instance, create a daily list of simple tasks you can accomplish, such as getting up, taking a shower, walking the dog, and having lunch. Checking these off can help you feel grounded and productive.
Even if you’re managing well and don’t feel the need for these tips, remember that everyone experiences anxiety differently. If someone shares their feelings with you, avoid dismissing them as overreactions; they might simply be seeking reassurance. We are all navigating a lot right now, and while I may be in this room for an indefinite time, I’m working on building my tolerance for uncertainty and striving to stay balanced. I hope this guide helps you do the same. Please stay safe, and more than anything, stay home!
As always, a big thank you to my patrons! If you’ve ever considered supporting this channel, now is a great time, as I’m doing more live streams. Thank you for your support!
Take some time to write a reflective journal entry about a recent situation where you felt uncertain. Describe your emotions and thoughts during that time. Consider how you responded and what strategies you used to cope. This exercise will help you become more aware of your personal tolerance for uncertainty and identify areas for improvement.
Participate in a group discussion with your classmates about different responses to uncertainty. Share personal experiences and discuss how varying levels of tolerance can impact mental health. This activity will help you understand diverse perspectives and learn new coping strategies from your peers.
Conduct an audit of your media consumption habits. Track the amount of time you spend on news and social media over a week. Reflect on how this exposure affects your stress levels. Create a plan to manage your media intake more effectively, focusing on quality over quantity.
Attend a workshop on mindfulness techniques that focus on controlling what you can. Practice exercises such as deep breathing, meditation, and creating daily task lists. These techniques will help you feel more grounded and in control, even amidst uncertainty.
Pair up with a classmate and share your experiences with uncertainty. Practice active listening and empathy by acknowledging each other’s feelings without judgment. This exercise will enhance your ability to support others and build a supportive community.
Here’s a sanitized version of the YouTube transcript:
—
It’s been a challenging month for all of us, and unfortunately, we share a common experience right now – growing uncertainty. Here are a few tips from psychology to help us cope. I’m Vanessa, and you’re watching BrainCraft. I am currently self-isolating in a one-bedroom apartment for an indefinite period.
Uncertainty is defined as a lack of information about a situation, and it’s completely normal to feel uncomfortable about it. Studies have shown that people have even paid to reduce their levels of uncertainty. However, we don’t have that option in real life.
First, it’s important to know that we all respond to uncertainty differently. This is known as your ‘tolerance of uncertainty.’ Just like we have different tolerances for caffeine or alcohol, our tolerance for uncertainty varies as well. Those with a lower tolerance for uncertainty may be more vulnerable to experiencing anxiety. For example, during the 2009 swine flu pandemic, researchers found that individuals who struggled to accept the uncertainty of the situation were more likely to experience elevated anxiety.
Even though it may feel like the world is falling apart, it’s good to remember that our actions can influence our thoughts and feelings. There are ways to build our tolerance for uncertainty. Experts recommend thinking of it as a muscle – the more we exercise it, the stronger it becomes. We can introduce small amounts of uncertainty into our everyday lives to help with this.
Here are some examples: Try going for a walk outside without checking the weather beforehand. Another idea is to email or message a colleague or family member, then put your phone away for an hour or two, allowing yourself to be okay with not knowing what response you might receive. You could also order food from a new place without looking at the menu first, embracing the surprise.
It’s also important to reduce the time you spend exposed to media about current events. While staying informed is essential, studies of past global tragedies have shown that unnecessary exposure to news can increase anxiety and stress. Set specific times to check in on the news or limit your daily reading time to avoid feeling overwhelmed.
Of course, some of these actions might lead to minor inconveniences, but that’s part of the process of becoming comfortable with uncertainty and knowing that, in the end, everything will be okay.
Another way to cope is by focusing on small things you can control while building your tolerance for uncertainty. I’ve been making a list every morning of simple tasks I can accomplish each day, such as getting up, taking a shower, walking the dog, and having lunch. Checking these off helps me feel grounded and productive.
Even if you’re doing well and don’t feel the need for these tips, remember that everyone experiences anxiety differently. If someone comes to you expressing their feelings, avoid telling them they’re overreacting; they might just be seeking reassurance. We are all navigating a lot right now, and while I may be in this room for an indefinite time, I’m working on building my tolerance for uncertainty and trying to stay balanced. I hope this video helps you do the same. Please stay safe, and more than anything, stay home!
As always, a big thank you to my patrons! If you’ve ever considered supporting this channel, now is a great time, as I’m doing more live streams. Thank you for your support!
—
This version maintains the core message while removing any informal language and personal details.
Uncertainty – The state of being unsure about an outcome or result, often leading to stress or anxiety. – In psychological studies, uncertainty can significantly impact decision-making processes and stress levels in individuals.
Anxiety – A feeling of worry, nervousness, or unease about something with an uncertain outcome. – Cognitive-behavioral therapy is often used to help individuals manage anxiety by changing negative thought patterns.
Tolerance – The ability to endure or accept something, particularly opinions or behaviors that one may not agree with. – Developing emotional tolerance is crucial for maintaining healthy interpersonal relationships and managing stress.
Control – The power to influence or direct people’s behavior or the course of events. – Having a sense of control over one’s environment can reduce stress and improve mental health outcomes.
Exposure – The state of being exposed to contact with something, often used in therapy to reduce fear or anxiety. – Gradual exposure to feared situations is a common technique in treating phobias and anxiety disorders.
Strategies – Plans of action designed to achieve a specific goal, often used in the context of coping mechanisms. – Effective stress management strategies can include mindfulness, exercise, and time management skills.
Emotions – Complex psychological states that involve a subjective experience, a physiological response, and a behavioral or expressive response. – Understanding and regulating emotions is a key component of emotional intelligence and mental health.
Health – The state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. – Mental health is an integral part of overall health, influencing how we think, feel, and act.
Support – Assistance and comfort provided to someone, often essential for mental health and well-being. – Social support from friends and family can be a crucial factor in recovering from mental health issues.
Exercise – Physical activity that is planned, structured, and repetitive for the purpose of conditioning the body. – Regular exercise has been shown to reduce symptoms of depression and anxiety, improving overall mental health.
