Managing Uncertainty
It happens–you hear through the grapevine that there are more layoffs coming. Or maybe you haven’t received an answer about a recent interview. Or there’s been silence about a recent medical test. Point is, uncertainty happens, and it often feels scary, overwhelming, and unpredictable. We, as humans, have a need to feel safe. It’s ingrained in us and often shows in the decisions we make. Change, risk, and chance are circumstances that we tend to shy away from–or try to limit the effects of–because we don’t know the outcome of what might happen. So when we experience a situation that we have little (or no) control over, it brings along feelings of anxiety. So, a big part of learning how to manage uncertainty is focusing your attention, then, on things within your control. Easier said than done.
Circles of Control and Influence
One exercise that does help with identifying what’s in your control is aptly called the circles of control (or influence). There are two concentric circles, where the centermost circle represents things within your immediate control, and the second circle represents things within some of your control. The space outside of the circles indicates things you have little to no influence over. It looks like this:
So, the point of the exercise is for you to brainstorm and identify actions, or items, that fit within these three categories. For example, let’s say you’re worried about your job being impacted by a restructuring. What are some things within your innermost circle of control? Your perspective and outlook, updating your résumé, or even looking at job opportunities. What about your second circle, some control? Could be your financial preparedness for the future, networking, and keeping open communication to stay informed. What ends up on the outside–your company’s decision–is something you ultimately have little control over.
I like using the circles of control because it doesn’t suggest that our decisions are separate from the outside world. Our behaviors are impacted by outside forces, and we might have some, albeit small, influence on those forces. But when we turn our attention to the areas where we can take concrete action, it lessens our anxiety and uncertainty about the situation.
Another practice that provides some relief from uncertainty is, you guessed it, mindfulness. Don’t inwardly groan yet. Oftentimes we find ourselves thinking and thinking and planning and thinking about what we’re uncertain over, which really only creates more anxiety. Our runaway thoughts start us down this cycle of rumination and fear where we begin to imagine worst-case scenarios (which haven’t even happened). Does this sound familiar? Mindfulness is the practice of being in the present moment. It means that our attention is focused on what is in front of us, not on the narratives in our heads. When we’re able to be in the present, we feel calmer and more secure, not anxious and overwhelmed. Here’s an easy mindfulness practice you can dip your toes into:
Inhale for 6 counts
Hold for 6 counts
Exhale for 6 counts
Hold for 6 counts
That’s it! This is called box breathing, and you can change the count number as you see fit. It’s a good, quick introductory practice to get you started.
It's normal to feel anxious and overwhelmed when we’re faced with the unknown. By focusing on what we can control though–whether through exercises like the circles of control or simple mindfulness practices like box breathing–we can regain a sense of stability and calm. These strategies don’t eliminate uncertainty, but they do provide us with tools to navigate it more effectively and mindfully. When we direct our energy to actions within our influence and control, we can better manage our anxiety and be more mindful of the present.
