Mindful Living in the Face of Uncertainty: A Mental Health Toolkit

Photo by Daphné Richard on Unsplash

Life can be overwhelming.

The last three years have been marked by uncertainty and constant upheaval. And its effects are impacting our happiness, health, education, work, and even the economy.

I am a rather anxious person. I tend to ruminate and wallow in worries, even more so when the world around me seems to be going up in flames. For the past four years, I’ve been going to a therapist specializing in core processes psychotherapy. 

Core Process Psychotherapy is based on the principles of Buddhist psychology and mindfulness meditation blended with ‘Western’ psychology. It is a holistic approach to therapy that aims to help individuals explore and understand the habitual patterns, beliefs, and emotions that underlie their psychological and emotional difficulties.

​​At the core of this therapy is the belief that each person has an innate capacity for healing and growth. Through mindfulness and creating a safe, non-judgmental space, my therapist helps me develop a more compassionate and accepting relationship with myself, leading to greater self-awareness, self-acceptance, and a deeper connection with others.

Needless to say, it took her a long time to get me to drop into my body and learn to be mindful.

Life is often frantic and exhausting, affecting our happiness, health, work, and relationships. The compulsion to seek certainty in an uncertain world can feed worry and anxiety and even trigger compulsive behaviors. The impact of global events on mental health is profound, irrespective of direct or indirect connections to the crisis.

Mindfulness-based therapies are increasingly recognized for supporting mental health and improving physical well-being. Mindfulness techniques empower individuals to see the world differently, fostering growth, resilience, and a compassionate, fulfilled life.

Mindfulness and emotional intelligence work hand in hand, providing a buffer against destabilizing thoughts or events. By checking in with our thoughts and feelings, we can respond with greater awareness, preventing internalizing negative emotions. Mindfulness is not just about coping; it's a transformative practice that enhances happiness, reduces stress, and promotes creativity.

Mindfulness means choosing happiness, reducing stress, improving focus, and increasing creativity. It is a psychological, cognitive, and physical transformation that gives a new perspective on events and responses. Instead of being reactive, mindfulness creates a space to ask, "How do I want to act?" and "How do I want to live?"

Uncertainty and change are inevitable, yet integrating mindfulness offers a powerful coping strategy. Recognize the normalcy of uncertainty and reframe thinking to live without constant dread. Temporal integration, as coined by Daniel Siegel, allows thoughts of certainty and uncertainty to coexist harmoniously.

Understanding the nature of control and accepting what is within our control is crucial for our well-being. For example, living in a conflict zone can put us in a position without agency. We aren’t in as much control as we think, even within our bodies. Completely grasping the extent of our lack of control can be unsettling and stressful as it opens the door to unwelcome events.

Like uncertainty, lack of control is the nature of things. 

It reminds me of this manifesto by Tiny Buddha on 15 things we can’t control and what we can control instead, particularly this part:

“You can’t control: There’s suffering in the world.
You can control: Whether you contribute to it or help alleviate it.

Some specific things you can do: Work toward healing your pain (since hurt people hurt people). Speak up for those who can’t speak for themselves. When you see someone hurting, offer your non-judgmental presence and ask how you can help. Commit small acts of kindness every day. Lastly, donate your time, money, or resources to causes you’re passionate about.”

Even in seemingly uncontrollable situations, find small aspects to control, fostering a sense of agency and positively impacting mental health. 

Helping others and contributing to social causes can provide a sense of influence and purpose. By focusing on what you can contribute, feelings of helplessness can transform into empowerment.

Individuals facing challenges have historically demonstrated humility, perseverance, flexibility, resourcefulness, commitment, and compassion. Exploring narratives of people dealing with similar adversities can provide strength and courage, emphasizing our shared humanity. Recognizing the challenges endured by individuals in history and the present globally allows us to feel a shared connection and derive strength from a common sense of humanity.

Resilience practices grounded in inner flexibility, endurance, and strength are essential to navigate uncertain times. Recognize the stability within yourself, fueled by hope, self-efficacy, and gratitude. Prioritize sleep, nutrition, exercise, and self-care, fostering mental and emotional health.

In a volatile world, extend compassion and understanding to yourself and others experiencing fear and nervousness. Avoid self-judgment, acknowledge feelings, and seek healthy ways to soothe the mind. If uncertainty overwhelms you, reach out for support, ensuring mental and emotional well-being. In the meantime, here are some tips I’ve picked up along the way:

#1 Practice Self-Compassion
Start by checking in with yourself as you would with a friend. Acknowledge and embrace your feelings, recognizing that emotions are temporary. Be kind to yourself, offering the same compassion you would to a friend. Acknowledge the common humanity that binds us all.

#2 Stay in the Present
When overwhelmed, focus on the present moment and your surroundings. Embrace the transient nature of emotions and practice riding the waves rather than resisting them. Ground yourself by engaging your five senses.

#3 Separate What You Can and Cannot Control
Embrace the uncertainty beyond your control, freeing mental energy to focus on actionable aspects. Address worries individually, discerning their controllability, and approach each concern more effectively.

#4 Notice and Manage Your Worried Thoughts
Identify worrisome thoughts and redirect focus toward constructive ones. Create a designated "worry period," articulate worries, examine facts, and formulate alternative, rational thoughts.

#5 Create Boundaries to Protect Your Peace
Establish boundaries around time, conversations, and personal space. Prioritize meaningful connections, identify anxiety-inducing topics, and create a self-care space. Balance alone time with social interaction.

#6 Pay Attention to Joy
Acknowledge positive moments and practice gratitude daily through meditation, journaling, and acts of kindness. Prioritize self-care as a vital necessity, recognizing its role in resilience and improved well-being.

Discover more mindfulness exercises on Positive Psychology.

When I started therapy, I half-heartedly committed to integrating mindfulness into our lives, acknowledging that small, consistent efforts can yield significant benefits. Five years later, I know that it can and does make a difference. We can create a nurturing and balanced environment, navigating life's challenges with strength and grace.