FACING FEAR AND UNCERTAINTY | stedtnitz. design your life

Anxiety, fear, uncertainty. Everybody feels it, but no one wants to admit it. Do you find yourself constantly overwhelmed by the negativity in the news? Do the conversations in your group of friends consistently revolve around one topic? Are you unsure of what to believe anymore, so your mind is racing ahead, warning you of hypothetical disaster situations?

You’re not the only one.

People crave the feeling of security. When the near future is ambiguous, unpredictable or unstable, uncertainty can arise. News can be contradictory or inconsistent, leaving us to wonder what is really going on. This feeds anxiety and fear.

In light of current events, it is more important than ever to concentrate not only on your physical, but also your mental and emotional wellbeing.

Good mental health is often based on the belief that one can control one’s fate. When this is no longer the case and desired outcomes appear unlikely, we start to believe that nothing can be done to change these likelihoods. This can begin the process of falling into a depression. Anxiety creeps up, pulling doubts into our minds and making us question our thoughts, our abilities and our general beliefs.

When we are anxious, fearful and under stress, we don’t make rational decisions. We jump to conclusions or let ourselves get infected by others’ fearful behavior, which can start to spiral out of control.

Take control and stop the fear mechanism

It’s time to stop that vicious cycle. Remember: nothing in life is certain. If we try to control too much, we can become overwhelmed and neglect other things, like our relationships or self-care. Being faced with uncertain outcomes can be uncomfortable, but it doesn’t have to make us feel worried or anxious. It could even make us feel hopeful, or inspired! Instead of picturing the worst-case scenario, try imagining how you will feel once you’ve faced that uncertainty and overcome it. How great would that feel?

Tips to start dealing with fear and uncertainty

• Take a moment to sit down and think about what is making you feel this way. Accept that the emotion is fear. Sometimes just naming something that is worrying us makes it easier to deal with. As you think about what is bothering you, breathe deeply into your belly, calming yourself. Accepting your emotions cannot stop disaster from happening, but it can stop worry.
• Now that you can accept that, it’s time to give yourself something else to think about. Write a list of things you feel grateful for, take the time to do things you love and spend time with friends and family. Give your mind a break from the exhausting circles of anxiety.
• Exercise! Even if it’s just going for a walk or doing some crazy dancing in your living room. Your body will thank you for the movement and the endorphins will give you a burst of good feeling.
• Actively maintain a positive attitude. Take pleasure in small things, such as the slower pace of your life right now. Enjoy the sunshine, fresh air and never forget the power of positivity. Let your enthusiasm be infectious, instead of your fear!

In a new situation, we can react in one of two ways. We can shrink back in fear, or we can stand tall and learn. Keep in mind, no growth can happen without change. This is a wonderful time to explore new perspectives, next career steps, or new opportunities, for example with a Life Design Concept or a Career and Educational Coaching. We are here to support you, either here in Zurich or online.

If you’re interested in a one-on-one session to discuss these topics further, use the link below to sign up for a free intro-coaching session. We would love to hear from you!

Wishing you all happiness and health,

Stephanie Meister

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Further links:

Article: coping with stress and anxiety during the corona crisis

Article: how to manage fear and anxiety during self-isolation

Sources

Brashers, D. E. (2001). Communication and uncertainty management. Journal of Communication, 51, 477-497. doi:10.1111/j.1460-2466.2001.tb02892.x

Lopes, L. L. (1987). Between hope and fear: The psychology of risk. Advances in experimental social psychology, 20(3), 255-295.

Photo by: Benjamin Davies on Unsplash