Dealing with the Discomfort of Uncertainty

It’s election day and households across the country (and the world) are tuned in to election returns, rooting for a specific outcome!
 
Today we may be acutely aware of a lack of certainty, but in all honesty, all days are uncertain.
 
We feel more settled when we imagine that we can predict or control the future, but we all know deep in our hearts that things can change in an instant. This knowledge can be very unsettling.

David Rock, a neuroscientist and the co-founder of the NeuroLeadership Institute, has done extensive work on understanding how the brain responds to threats, particularly around the concept of uncertainty.

He introduces the SCARF model, which outlines five key domains that the brain evaluates as potential threats or rewards in any given situation. These five domains are Status, Certainty, Autonomy, Relatedness, and Fairness.

According to Rock, uncertainty is particularly threatening because the brain is wired to seek predictability and stability. The brain interprets uncertainty as a potential loss of control, which can lead to stress, anxiety, and poor decision-making.

It also may trigger feelings of discomfort, confusion, and reduced cognitive performance, making decision-making, problem-solving, and higher-order thinking more elusive. In a state of uncertainty, people may become more reactive and defensive, which reduces our willingness to collaborate, seek creative solutions, and engage with others in positive ways. But there are things we can do to exert personal control and reduce feelings of anxiety.

• Be mindful and practice stress reduction. Breathe deeply. Go for a walk. Get into nature and work on being fully present in the here and now. Practice gratitude for the good things in your life. 
• Limit your exposure to the news. It is designed to agitate worry. Listen for facts rather than speculation.
• Focus on what you can control and avoid overthinking. Don’t let your mind ruminate on “what-ifs.” Direct your attention toward positive action that is within your sphere of influence.
• Accept that some uncertainty is inevitable, and develop resilience. Focus on how you’ve overcome challenges in the past, and trust that things will evolve.
• Practice self-compassion. Remind yourself that it's okay to not know what's next. You are allowed to feel uncomfortable, and it may help to talk through your feelings with a trusted friend. Self-compassion helps create a calm mental state where problem-solving can happen.  

So today, or anytime you are faced with the discomfort of uncertainty, take a deep breath, take good care of yourself and try to seek a bigger perspective. You are infinitely capable! Let's put one foot in front of the other and find a shared way forward.