We live in uncertain and unprecedented times — which is truly an understatement for so many people in the world at the moment. We have seen the world move from “normal” to “when will we ever know normal again”? If you can go back in your memory to early January 2020, could you have imagined the level of sweeping changes that have occurred in the past 7 months? Most would probably answer that question with an honest and resounding NO.

Daily experiences we may have expected or counted on seem to have gone out of the window (job security, the morning commute, ‘dressing up’ to go to the office, kids going (outside) to school, the simplicity of moving around without wearing a mask). These moments have now been replaced by an entirely new set of unpredictable and contradictory circumstances to adapt to. The global collective consciousness has gone through a major transformation in regards to perceptions of what is predictable or normal.

For some, the past 7 months have created deep emotional suffering and anxiety, not only from the loss of loved ones or fear of illness, but also because of the unprecedented amount of unpredictability and stress for a prolonged period of time. Yet in spite of this stress, others have embraced the deep changes that have occurred and managed to grow and learn new ways of being and thinking despite the uncertainty. This contradictory situation (some people thriving and others suffering) made me want to know more about uncertainty in scientific research which is defined as “incomplete information or knowledge about a situation, or the possible alternatives or the probability of their occurrence, or their outcomes are not known” in accordance with the stress cognition theory (Scholz, 1983).

A recent study (March 2020) published by Frontiers in Psychology titled “The Impacts of Uncertainty Stress on Mental Disorders of Chinese College Students: Evidence From a Nationwide Study” examine the relationships between the types of stress and students’ mental health, to distinguish the effects of stressors on mental health problems, and to explore the important role of uncertainty stress on the development of mental disorders in a nationally representative sample of Chinese college students. The authors draw a strong correlation between uncertainty stress and mental disorders based on the study of over 11,900 students.

Reading this article made me empathize with the millions of people who may already live with anxiety disorders or poor mental health prior to COVID-19. According to the authors, the relationship between stress and poor mental health has been demonstrated in both prospective and retrospective studies from multiple countries (Kitzrow, 2003; Lee et al., 2004; Karatekin, 2018). The phenomenon of uncertainty has also been associated with a range of psychological maladies including depression and anxiety (Stewart and Mishel, 2000). Therefore, the unique circumstances of the recent months and high level of uncertainty may have had a disproportionately negative impact on many people in the world.

So the link between uncertainty stress and poor mental health is important, but it still has not illuminated the reason why have some people managed to maintain well being or even thrive while others were deeply impacted by the extended period of uncertainty? The authors of the ”Impact of uncertainty” study encouraged cognitive embracing of uncertainty through using stress management techniques. They also suggest to try to learn to live with uncertainty through finding clear life goals and taking steps towards them (which may have been challenging in recent months due to confinement if your life goal included traveling beyond the living room to experience a sunrise from the top of Mount Kilimanjaro). That said, life goal setting is still an excellent tool to motivate positive change and action at any time or in any situation.

Other suggestions about how to manage uncertainty stress include learning new skills of how to cope with uncertainty by recognizing it and re-framing it cognitively, which might make it less threatening (taming it by acknowledging it and re-framing thinking with adapted expectations or perceptions). Re-framing is a way to change negative thought patterns. Much has been written on it but here is a simple six step guide to get started.

Another key discussion point was suggested by the authors was to practice stress management techniques such as meditation, relaxation, regular exercise and/or yoga is an important way to reduce uncertainty stress. This practical suggestion is backed by extensive research (that meditation & regular exercise can have a positive impact on overall stress reduction) and it can be done any time or any place (including online at home).

I have personally experienced the benefits of a regular meditation practice over the years, which motivated me to be come a meditation teacher to share this positive impact with others. My experience as a meditation teacher for adults in the workplace and online has been very positive because the COVID-19 situation forced me to reflect on how I could best help students. I shifted to 100% virtual teaching, and the transition has been inspiring and smooth. Feel free to join my heart-centered journey here. Shifting to virtual teaching enabled me to re-frame my own perception around finding opportunities in the midst of uncertainty. Meditation practice has helped me keep grounded and realistically positive despite the unprecedented and unconventional moment we live in.

So take a deep breath, acknowledge the level of uncertainty stress you may be experiencing and try one of the many techniques highlighted that can support you to re-frame, re-think and even to relax despite the global circumstances. Your ability to keep realistically positive will create a positive impact for yourself through reduced stress and increased well-being. This, in turn, can create a wave of positive impact for those around you. In the wise words of Maya Angelou “If you don’t like something, change it. If you can’t change it, change your attitude”.