The Stress of Uncertainty and 6 Tips to Get Through the Tough Times

Some of life's most significant stressors are navigating the uncertainty that comes with losing a job or retiring, moving to a new city or starting a new school. You are not alone in experiencing anxiety and stress during these transitions. Findings from the American Psychological Association’s 2024 Stress in America survey show how uncertainty severely stresses us. 

The survey found most adults reported the future of our nation, the economy and the presidential election as significant sources of stress in their lives. The specific issues mentioned in the survey included:

• U.S. politics (62%)
• Health care (55%)
• Violence and crime (54%)
• Environmental issues (51%)
• Global tension/conflict (51%)
• Gun laws and regulations (49%)

Add the uncertainty of the recent, significant job losses in the federal workforce and related businesses that support them, and you have a stressed-out population spread throughout the country. How you react to this uncertainty varies from putting well-thought-out, contingency plans into play to a poor mood, negative or down feelings or crippling anxiety.

We all tend to be creatures of habit. When things go as planned, we feel in control. But when life throws a curveball, it can leave us feeling anxious and stressed. No one can avoid the unexpected. But these simple steps can help you face life’s uncertainties better.

While you cannot avoid unexpected situations, you can take constructive steps to face life's uncertainties head-on:

1. Take Care of Yourself

Stress is as much physiological as it is psychological. Your body and mind need healthy habits to function at their best. Eating nutritious foods, exercising regularly and getting sufficient sleep are foundational practices that can buffer against stress. Many will find stress relief through moderate physical activity to help balance the hormonal responses to stress.

Good food, staying hydrated and sleeping well are the same answers given to those working hard to recover from strenuous physical training, and they are the way to recover from stress and anxiety. Avoid too much caffeine and alcohol, as those hurt your recovery and make stress and anxiety greater.

2. Don’t Focus on Things You Can’t Control

Redirect your focus away from things that are beyond your control to your daily tasks that you can control. Do not neglect those. A common reaction to uncertainty is to spiral into worst-case scenarios, but this ruminating thought pattern only heightens your stress levels.

Instead, focus on action steps you can do instead immediately. For instance:

• Make to-do lists
• Clean your house
• Exercise, breathe and drink water
• Prepare nutritious meals
• Plan your outfits for tomorrow

3. Contingency Planning

Another proactive measure is to create a Plan B. A backup plan lets you feel more in control when unexpected situations happen. Consider alternative opportunities, learning new skills or going harder with your “side gig” idea that has interested you for years. This transitional phase might be ideal for turning a hobby into a new venture.

Embracing risk, whether addressing a challenging workplace situation or taking up a new sport, helps build confidence and equips you with skills for future challenges.

4. Turn Off the News

You may find that the 24-hour news cycle does not help you with feeling better and can increase your stress and anxiety. It’s wise to limit your exposure to news, especially around bedtime. News cycles can be unsettling, and consuming distressing information can contribute to anxiety and disrupt sleep. Instead, create a peaceful pre-sleep routine that helps you unwind. These news stories aggravate more of what you can’t control most of the time.

5. Seek Help from Friends, Family and Professionals

Don’t hesitate to reach out to your support network. When uncertain times hit, staying isolated and stewing in your concerns is not the answer but a common reaction. Connect with friends and family, and don’t hesitate to ask for help. Sharing your feelings and seeking advice from mentors can lighten the emotional load and provide new perspectives.

6. We Have Natural Options, Too

We also have natural tools to deal with stress. The most important stress-relieving options we cannot forget are good foods, good sleep, deep breathing, moderate exercise and hydration. You will be amazed at how focusing on your inhales and exhales can create a calming effect amid chaos. Additionally, spending time in nature can help ground you and reduce stress levels.

Living in the Maryland-D.C.-Virginia area, I do not need research to tell me that uncertainty is a significant source of stress for many families today. Concerns about the economy, their future employment and other external factors have increased feelings of anxiety. It’s essential to recognize that individuals react differently to uncertainty. Still, we all can benefit by taking steps to reduce the immediate impact of stress and engage the thinking part of the brain to get through current changes.

Check out the Military.com Fitness Section for more information on stress recovery, moderate exercise options, nutrition, sleep and more. With the right mindset and focus, you can get through these times and be stronger on the other side for enduring them. Hang in there.

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