It’s a cliché at this point, but it’s true what they say: the only certainty in life is the uncertain. While everybody has their comfort zone, not much gets done there. After all, how can you take the leap into a new job opportunity, give a budding relationship a chance, or make a change for yourself without jumping into unknown territory?
When you make a conscious effort to understand and embrace change, you’re better prepared for surprising opportunities. Here are a few ways you can cope with the anxiety that comes with the unknown.
Understand your responses to change
The fear of the unknown stems from our innate need for control and predictability. The more primitive parts of our brains take over in scary, unfamiliar situations. This response is usually fear, anxiety, and stress—all related to the fight, flight, freeze, or fawn responses.
Once you understand that anxiety is a natural response to change is the first step in learning to embrace it. Instead of viewing this anxiety as a roadblock, reframe your thinking. Instead, it’s a sign you’re entering uncharted territory. Once you see anxiety as a normal part of the response to the unknown, you’re ready to approach change with openness.
Learn what you can control
You’re never going to be able to control everything. In fact, what you have the most control over is your own emotional reaction. Once you accept you don’t hold the power in every situation, you can begin to let go of fear and anxiety. This is an opportunity to work on your emotional regulation and return to your body with mindfulness.
Develop a growth mindset
Instead of looking at change as a threat, learn to embrace it. Change is a chance to grow, evolve, and learn. Start by reframing your thoughts. Instead of dwelling on possible negative outcomes, focus on the opportunities for growth. This allows you to approach the unknown with curiosity rather than fear, which empowers rather than stifles.
Be kind to yourself
It’s normal to feel a wide range of emotions. You might feel excited at one turn and terrified the next. Practice self-compassion; you’re going through big things, and you’ll have big feelings to go with them. Develop a self-compassion routine that includes mindfulness, meditation, and deep breathing.
These techniques can help you stay present in the moment, which lessens the anxiety that stems from catastrophizing and negative self-talk. You’ll also be focusing on the body, which needs special care during times of change. By treating yourself with the same kindness and understanding that you would offer a friend, you can draw on an inner strength.
Loop in friends and family
It’s easier to cope with the scary stuff when your loved ones have your back. When you’re about to make a big change or in the middle of a transformation, talk out your hopes and worries with the people closest to you.
They can offer new perspectives you might not be in the right mindset to see. Let them know if you’d prefer just a listening ear or more hands-on advice about what you’re going through.
Talk to a professional
While it’s completely normal to be afraid of the unknowns in life, that fear shouldn’t stop you from ever taking risks. Anxiety over uncertainty absolutely shouldn’t be impacting your work or academic performance, home life, or relationships with others. If you’re struggling in these areas, there’s something deeper going on. Talking to a therapist to uncover the root cause can help.
To find out more about how therapy can help you learn to cope with the unknown, please reach out to us.