4 Mental Health Strategies for Uncertainty

This blog is on 4 mental health strategies for uncertainty. Take a deep breath. There’s been a lot going on these past few months. It’s understandable that you’re feeling overwhelmed, frustrated, angry, or scared. 

 

However, there are things that are within your control. By focusing on implementing these mental health strategies, you can better cope with the uncertainty. While it may not feel like much at face value, it can help you manage stress.

 

Uncertainty can trigger anxiety and stress. You’re looking for ways to regain a sense of control and emotional balance. While navigating daily life feels increasingly stressful, it’s about the little actions we take that can help.

 

There are certainly steps we can take to advocate for ourselves, people we love, or strangers. For now, let’s start with these strategies. We’ll discuss 4 mental health strategies for navigating uncertainty below. This includes limiting news consumption, having a routine, seeking social support, and practicing mindfulness. 

 

Individual therapy in Simi Valley, CA is a great start to seek out additional support. We hold the sessions in-person to give you a dedicated space for processing and healing. 

 

Our therapists at New Leaf Marriage & Family Therapy are LGBTQIA+ affirming, culturally competent, and compassionate. We’re humans, trying to manage the same stressors as you may be. Consider reading our blog on 5 Signs It’s Time to Start Anxiety Therapy.

 

Limiting News Consumption

It’s so easy to be glued to our phones or television screens. It may feel that everyday, there’s some form of breaking news. Controversial propositions, devastating situations, or scary changes being implemented in the future. You want to stay in the loop with all that’s going on, or that will be going on. 

 

While this may give you a sense of control that you’re up to date on things, you’re likely also experiencing dread regularly. You’re feeling frustrated, angry, and also helpless. As important as it is to be aware, it’s also important to take a break from it.

 

Fill your time and mind with information that is relaxing, enjoyable, or fun to you. Set time aside from new consumption to try to relax. A fictional comedy or fantasy book will let your brain tune out from the noise. Opt for a comfort show instead of watching the news. Close Twitter for a few hours. 

 

According to Harmony Psychiatry & Wellness, constant exposure to negative news can heighten anxiety. Set boundaries with yourself on news intake and refer to trusted news outlets to manage stress. Anxiety therapy near Thousand Oaks, CA can help with this. Consider reading our blog on 4 Common Unhealthy Coping Mechanisms.

 

Establishing a Routine

Establish a regular routine for yourself. Look forward to something everyday that will bring you a sense of peace and clarity. Maybe you want to schedule out various things throughout the week, such as self-care, exercise, or meeting with a friend. 

 

It’s not all common for people to have a lot of free time on their hands. You’re living a busy, fast paced life. You may already have an established routine of one or more of these examples. Therefore, look at where you can be flexible and make some well-deserved time for yourself. 

 

Having a routine provides you with structure and predictability in times of uncertainty or distress. One example that Toxigon provides is setting regular sleep patterns, such as waking up at the same time everyday. Maybe you develop a morning ritual, which includes journaling, a healthy breakfast, and a brief walk. 

 

Create a routine that works for you with a therapist in Simi Valley, Ca. Make sure to read our blog on How to Find the Best Fit Therapist for your needs!

 

Seeking Social Support

Maintain connections with friends, family, or community groups. This can provide you with emotional support and a sense of belonging. This is especially true if you find yourself surrounded by people with different views or perspectives. You may experience feeling shut down, challenged, or hesitant to open up. 

 

Sharing concerns with trusted individuals can alleviate feelings of isolation. When we’re able to connect with others that understand and share our perspectives, we can experience relief. This can be done through connecting with online communities, through trying new hobbies, and more.

 

You certainly aren’t alone in struggling to cope with uncertainty. However, consider spending your time together doing something you enjoy. This could look like eating out, cooking, walking, exercising, and more. Strengthen your connections outside of discussing stress and anxiety from the uncertainty. When the time comes to seek out support, you’ll know who to turn to. 

 

Anxiety therapy near Thousand Oaks, Ca is a great resource for establishing a network of safe and trusted people. Make sure to read our blog on Self-Care Tips for Busy People!

 

Practicing Mindfulness and Meditation 

Taking time to practice mindfulness and meditation can mitigate stress from uncertainty. The American Psychological Association defines mindfulness as being present and fully aware of one’s thoughts and feelings. This is done without judgment or reaction. Furthermore, mindfulness can help you avoid destructive or rash responses to things. This is accomplished by building emotional awareness and insight.

 

You can practice mindfulness in a number of ways. One example is taking a mindfulness walk, preferably out in nature or somewhere calming. This could look like a park, hiking trails, around a lake, and more. Pay close attention to the sights, sounds, and smells of the area around you. Focus on identifying different flowers, animals, or other things in your surroundings. 

The University of Toledo shares that deep breathing exercises can also help regulate your nervous system. They effectively calm you by signaling your body to switch from “fight or flight” mode to a more relaxed state. Slow your breathing and focus on inhaling and exhaling, as this activates your parasympathetic nervous system. 

 

Examples of breathing exercises include box breathing, 3-3-3 breathing, or 4-7-8 breathing. Research shows that breathing exercises can be effective for reducing anxiety, lowering blood pressure and heart rate, and more. 

 

There are various apps you can use to have meditation practices readily at your fingertips. Insight Timer is a free meditation app with a wide variety of resources to practice meditation and mindfulness. You can find guided meditations, breathing exercises, journaling, daily reflections, and more.

 

By instilling these practices, even in brief sessions daily, you can see a significant difference in your stress and anxiety levels. In therapy near Thousand Oaks, you can further find coping skills or strategies that truly work for you. Make sure to read our blog on 5 Ways to Quickly Ground Yourself.

 

Uncertainty is uncomfortable to sit with. Especially when there could be major changes to our everyday lives, or for those we care about. By connecting with a therapist in Ventura County, you can experience relief from stress and anxiety.

 

In-person therapy in Simi Valley is ideal for those seeking a separate, safe space from their home. Check out our blog on Online Therapy or In Office Therapy to understand what format is best for you. Another great blog to read is ours on if you need Therapy or Medication to address your issues.

 

By seeking out support, you can begin your journey to feeling relief. You don’t have to go through finding the right level of support alone, either. By clicking here, you’ll read our blog on Information About Simi Valley Therapists.

 

Consider calling our therapy group at (805) 774-1506 for a free consultation on how you or a loved one can get started today!

 

Seek out a validating, safe environment with us today. We will help you get to where you want to be. Our therapists provide trauma therapy, teen therapy, individual adult therapy, LGBTQIA+ therapy, anxiety therapy, depression therapy, family therapy, and more in-office in Simi Valley, CA.