3 Tactics to Cope with Uncertainty

“Coping is the conscious and unconscious efforts we put in to solve problems and reduce stress.”

-       Dr. Madhuleena Roy Chowdhury

You can most likely create a list of problems that you are experiencing at this moment in time. When you are in a world of uncertainty, the amount of challenges might seem insurmountable. The positive psychology tools available to you can support you in navigating the challenges. You can create a coping toolbox for yourself and apply the techniques during uncertain and difficult times.

1.     Acceptance – One of the most difficult aspects of being a human being is that so much of life is out of your control. You make thousands of decisions daily that determine how you experience your life. Expectations are consistently being set in your mind and when circumstances and events do not meet those expectations, you feel painful emotions such as disappointment, anger, and sadness. In other words, you feel unhappy. Once you have a list of all of the events that are out of your control, you can begin to practice acceptance. Take the list and say each one of them out loud with the words, “I accept that _______ is happening and it is out of my control.” This is a healthy daily practice for you to cope with the problems of today.

2.     Movement & Relaxation – You may be filled with anxiety and stress on the inside of your mind and body right now. Prioritizing exercise and time to unwind will be very supportive for you. Deep, slow breathing and meditation daily will be transformative. You can download apps such as insight timer, headspace, and calm. Listening to calming music and stretching your body are two other greats ways to relax. Movement is vital in helping you build up resilience and cope with challenging events. Walking, biking, interval training in your home, and yoga are options. Schedule 20-minutes of movement per day and make it a priority to get outside as often as you can.

3.     The Coping Scale – This is a supportive tool for you to check in on how you are currently using proven coping skills. This test is partially adapted from the Life Measurement Pathway Test by Hamby and Gruch (2015). The form consists of multiple-choice questions with each response having a value of 1-4. The summation of the scores provides an estimate of how practical your coping skills are and can be used as a standard for improving them. Higher scores suggest better coping.

Instructions – Read the statements below and choose the option that describes you the best. The number within brackets denote the score of each response. There are no right or wrong answers here; you only have to be honest with yourself.

Statements: Totally true (4), Almost True (3), Little true (2), Not True (1)

1. During stressful times, I focus on trying to understand what happened.

2. I always try to look at the brighter side of things.

3. When dealing with a problem, I try to step back and look at it from a broader perspective.

4. I explore all options before solving a problem.

5. I try to look beyond the temporary struggles.

6. I am trying to make compromises to avoid stress.

7. I often wait for problems to take care of themselves.

8. I use reading, meditation, exercise, and other hobbies to overcome a difficult situation.

9. I think about myself and my family before taking any action.