Using Mindfulness To Overcome Uncertainty
Uncertainty is one of the constants in life, yet will uncertainty ever feel any easier? I personally think so and here’s why:
Just like anything we try to master in life, such as yoga or playing guitar, managing things like anxiety triggered by uncertainty requires practice.
As a perfectionist and control freak myself - as well as a yogi - one of the things that I tend to get stuck in when trying to manage uncertainty is attaching to the outcomes. I cling and grasp and try to control every little detail so I can relax and feel safe. Yet, there is literally no way to predict the outcome of any situation, but so often we try, playing out in our minds the story of exactly what the outcome will be.
This has happened to me in countless situations in my life:
I launch a new product and think “It’s going to sell out in hours!!”
I plan an outing for my partner and think “he’s going to love this idea!”
I start drinking celery juice and expect “This is going to cure all my digestive issues!”
Instead of releasing the millions of possibilities that could appear out of these scenarios and trusting that it will all work out in the way it’s meant to, I plan out the outcome. Sometimes the situation does play out as I had hoped and expected but more often than not, the outcome does not unfold as I had magically predicted...
The product sells out in days, not hours, my partner isn’t as jazzed about a hiking vacation as I clearly am, and celery juice, although highly nutritious, doesn’t taste very good and is really hard to choke down.
Clinging to the outcome is a recipe for disappointment every single time.
The past several months of 2020 have brought uncertainty right to the forefront of all of our lives which has left us feeling fearful, overwhelmed, depressed and hopeless. Restaurants start to open, only to be closed back down, masks don’t work, now they’re required, jobs are lost, gained, then lost again, income is inconsistent, schools are closed for spring...then summer...then fall... Lucky for us humans we can use the power of presence and mindfulness to relieve anxiety and increase happiness.
Here are 3 ways you can use mindfulness to manage feelings of uncertainty:
Stop relying on the outcome for happiness and instead create it in the moment. We can only experience happiness in the present moment. Happiness exists in the past only in the form of nostalgia, and it can only exist in the future in the form of fantasy. Now, there’s nothing wrong with either one of these things, but if we want to get out of the anxiety that often exists with uncertainty, we must be present. Your peace is found right now.
Take your power back by engaging in an activity that lights your Soul on fire. I like to call this Soul Nourishment. It’s the activity that you could do for hours and get completely lost in. The thing you crave more of and you never get tired of doing. For me, my Soul Nourishment includes things like yoga, journaling, dancing to music I love or walking in nature. What is it for you? Make space for it today and notice your presence and joy expand!
Practice non-attachment by letting go of the outcome and leaning into trust. When we try to hook into the outcome of a situation, it is typically driven by fear and a complete and utter lack of trust. It’s an attempt at feeling safe, because let’s face it, uncertainty does not typically feel very safe. We can also feel safe by leaning into trust.
You can do this a couple ways: You can make a “what I trust” list. You can say out-loud the tried-and-true “it’s this or something better.” You can notice the good around you. Shift your perspective to notice what’s awe-some. Do it right now! Lift your gaze from your screen and all the good things you are surrounded with at this moment.
Use the STOP method Sometimes it’s necessary to literally just stop. If I’m feeling anxious, there is a good chance I am doing, doing, doing and going, going, going. The STOP method is a great intervention for those busy bodies out there - hand raised.
S - stop what you are doing. Stop moving your body, plant your feet into the earth and be still for a moment.
T - take 3 breaths. You can’t take a past breath or a future breath. You can only take a breath right now.
O - observe the sensations and how you feel. Your 5 senses are a direct access point to the present moment. The moment you smell your coffee brewing and you close your eyes and take a big whiff - that’s presence. Even if it’s just for a couple of seconds. Take a moment to notice an emotion you are feeling. Emotions are again a great access point to the present moment.
P - proceed with mindful action, choice and decision. With the information you just gathered from the last step, what is the best, most mindful and loving way for you to move forward? Whether we like it or not, uncertainty will always be a part of our lives, but with some mindful, consistent practices it’s completely possible to manage the anxiety that is triggered by it.
Which practice are you most excited to try? Comment below!