Most of us are aware that we are currently facing a sense of greater unpredictability. Though uncertainty, ambiguity, and the understanding that we can’t control every aspect of life are known facts, there are times when the social, political, and economic context makes those experiences more palpable and intense.
Job market instability, rising living costs, and world conflicts contribute to more people’s struggles to maintain their mental well-being. As a psychotherapist, I know that the weight of financial and social uncertainty isn’t just an external stressor but a deeply personal, emotional challenge that impacts how we see ourselves, our future, and our place in the world.
The Hidden Toll of Uncertainty
Uncertainty breeds anxiety. When we are unsure whether we will be able to afford the next month’s rent or mortgage or whether our job is secure, our experience of life as an unsafe place escalates. Therefore, the brain sends signals to alert us to signs of danger.
The fight, flight, or freeze responses are helpful in short bursts, but when they become chronic stress, they can lead to exhaustion, depression, and burnout. Chronic stress can often be the underlying cause of marital conflicts and poor relationships between parents and children. When we operate in survival mode, it’s not unusual to experience less empathy, emotional numbness, and feeling disconnected.
In addition, many experience social isolation due to digital lifestyles, moving to a different town for work or career growth, or fractured communities and social networks, so it’s not uncommon to feel overwhelmed and alone.
Financial stress, in particular, can be very insidious and scary. It’s tied not only to self-worth and a sense of identity but also to basic survival. It’s unsurprising to hear people feel embarrassed, ashamed or guilty for struggling, dismissing the fact that, most times, systemic forces play a massive role. And if we add that the social support feels out of reach, either because of stigma or strained relationships, the stress compounds.
How to keep it together when we can’t control everything
One contributing factor that gets in the way of creating isolation and loss of self-agency is social disconnection. Social media is not the only cause. Social disconnection among adults is also the result of busy lives dedicated to work, attending to family needs, household tasks and the pressure to perform in our careers and job positions.
Through my work, I meet numerous couples or single parents with young children who are deeply affected by this reality, especially when they lack enough human support or access to resources to take breaks, socialize, and have fun.
Below are some ideas that hopefully help us to cope with stress in the face of uncertainties:
Acknowledge Your Feelings. Make Space for the Uncomfortable.
It’s OK to feel not OK. We don’t need to feel fine, in good spirits, and energized constantly. Permitting ourselves to feel anger, fear, or sadness without judgment is a small step towards self-care and self-acceptance. Suppressing emotions often makes us feel isolated and ashamed. Recognizing and understanding what we are going through can offer a surprising amount of relief. When we pause to notice what we are experiencing, we can identify what we need to do or stop doing, which will help us feel more grounded.
Set Micro and Reasonable Goals
When we feel powerless, we can focus on what is within our control. Small, achievable steps can increase our sense of self-agency. For example, we might budget one week at a time, apply to one job a day, make a shorter to-do list in order of priorities, reach out to one friend, go for a walk once a week, or schedule sex time with our partner. These small steps can create a sense of agency.
Seeking financial support and advice can benefit many people who want to improve their budgeting skills and build a buffer that can provide peace of mind. It’s not uncommon to meet people who are financially illiterate and were not taught or prepared to understand how to manage or improve their finances. In many circles, talking about money is even a taboo subject.
Our Mental Space Deserves Protection
Most of us want to be informed about the latest news, especially in times of global turmoil—news nerd here! We can limit exposure to news or social media that triggers anxiety and unnecessary worries. When we notice that we need a break and a more peaceful space, our devices allow us to curate our feed with more uplifting or neutral content.
Consider regular digital breaks or boundaries, especially before bed, or even deleting social media Apps from your phone screen. For example, I don’t have any social media applications on my phone. I avoid checking my phone while waiting for an appointment, enjoying a moment on the patio, or going for a nature walk with friends.
Connecting, Even When It’s Hard or Uncomfortable
Personal space and time are ways to recharge and opportunities to reset. It’s normal to want to withdraw during hard times. On the other hand, human connection can be a source of support and shared experiences. Again, simple and tiny steps are the seed to creating a buffer against stress. Whether it’s a short text or phone conversation, attending a community event or support group, having coffee with a friend, or bringing your dog to a dog park, seek out safe and nonjudgmental people.
Maintaining a Routine
Self-designed structure and routine offer a sense of stability. Create mental and physical ‘anchors’ that give you a sense of groundedness and agency, such as enjoying a morning beverage in a quiet space, having a fixed day to call or meet a friend, scheduling exercise, meal times, etc.
Sticking to a routine builds self-trust. Small wins from daily or weekly habits help us to build momentum and confidence over time.
Reach Out to a Therapist for Support
I often remind my clients that therapy isn’t just for crisis mode. Psychotherapy can be a proactive tool for navigating uncertainty, identifying our sources of resilience, and creating a supportive mental health plan. If therapy is unaffordable, explore community clinics, online platforms, or peer-led support groups.
Often, we are concerned that friends or family members will be upset or burdened when we share things that trouble us. Other times, we wish to keep certain things private. Therapists are bound by confidentiality; they are also trained not to feel burdened or troubled by your struggles and stories.
Contact us if you have any questions. Here is a link to our amazing team!