Stressed with change and uncertainty? Do this.

Let’s face it - life is stressful. The lines between our personal and professional lives have blurred, we are overwhelmed by increased workloads and decreased resources, and there is an unprecedented amount of change and uncertainty.

Our Brains Don’t Like Uncertainty

Our brains prefer predictable patterns because they allow us to conserve energy. Predictability makes it easier to make decisions and navigate the world. When things are uncertain, our brain has to work harder to process information and predict outcomes, leading to a release of stress hormones like cortisol and adrenaline. When we are in this state long enough, it becomes our default.

Uncertainty often leads to anxiety because the brain tends to fill in the gaps with worst-case scenarios. This can create a constant state of worry as the brain prepares for every possible negative outcome. Certainty, on the other hand, gives us a sense of control over our environment. When we know what to expect, we feel more capable of handling situations.

How To Deal With Uncertainty

You can help your brain cope with anxiety by practicing these skills:

1.? ?Cultivate a Growth Mindset

Your mindset is nothing but a set of conscious and unconscious beliefs. These belief systems have developed over your lifetime and have become automatic. We don’t often challenge these beliefs because we assume they are correct.

A growth mindset is a simple shift that allows you to see change and uncertainty as an opportunity rather than a threat. When we view change as a chance to learn new things, we reduce fear and can access the logical part of our brain. This helps us solve problems rather than be overwhelmed by them.

2. Practice Mindfulness

Mindfulness helps you stay grounded in the present moment rather than get lost in “what if” scenarios. A mindfulness practice helps you observe your emotions without getting carried away by them. For example, you can stay in the present moment when you engage your senses (things you can feel, see, hear, taste, and smell).

Taking long, deep breaths gives the brain much-needed oxygen, promoting a relaxation response. Three deep, diaphragmatic breaths are enough to reset your nervous system, training it to be in a more relaxed state.?

3. Control The Controllables

Worrying about things you can’t control is about as productive as applying makeup while riding a rollercoaster. Focus your energy on aspects of the situation that you can influence. This might include your reactions, decisions, and actions.??Shift your attention from what you can’t control (external events and outcomes) to what you can control (your actions and responses). Given what is, what’s next?

4. Break It Down

Uncertainty causes your brain to feel overwhelmed. Break down the uncertainty to understand its components. Identify potential challenges and brainstorm possible solutions. Create contingency plans for different scenarios. Having a plan can provide a sense of preparedness and reduces anxiety. Break tasks into smaller, manageable steps, and focus on taking meaningful action. What’s the next right thing you can do?

5. Maintain Healthy Habits

Regular exercise, a balanced diet, and adequate sleep can improve your overall resilience and ability to handle stress. Get outside first thing in the morning to improve energy, motivation, and sleep. And don’t forge to engage in activities that promote mental well-being. Laugh, spend time with friends, actively rest, and get movement. Just 4 minutes of vigorous exercise a day can reduce your risk of cancer by 30%.

What can leaders do?

As a leader, your approach to uncertainty can significantly influence your team’s morale and performance. When you stay calm and composed during uncertain times, your team will take cues from your response.

Be as transparent as possible. Share what you know and acknowledge what you don’t. Honest communication builds trust and reduces speculation.

Offer resources and support to help your team manage stress. This could include access to mental health resources, flexible work arrangements, or team-building activities.

Encourage teamwork and collective problem-solving. A united team can navigate uncertainty more effectively than individuals working in isolation.

What Now?

Take some of the pressure off yourself and give your brain the resources it needs to deal with uncertainty. And remember to be kind and patient with others as they try to do the same. We are all doing the best we can with the resources we have available.

Looking for more tools to navigate change, manage stress, and improve your resilience? We've got you covered! Learn more about how you can cope effectively when faced with uncertainty here—Resilience Reset Deep Dive .