Sarah Morris, MSWi: Coping With Uncertainty

Farmington Therapist
Written By Cassidy DuHadway
 

Sarah Morris, MSWi

Coping With Uncertainty

Lately, I’ve noticed the theme of uncertainty surfacing more often—in conversations with clients, family, friends, and colleagues. As humans, our brains are constantly scanning for danger, trying to predict what will happen next to keep us safe. Right now, many are facing uncertainty in jobs, housing, relationships, and both physical and emotional safety.

It’s easy to forget that uncertainty is always present. Routines and habits can give us the illusion of stability. But during times of stress, change, or upheaval, uncertainty can feel overwhelming and may increase anxiety, and depression, or exacerbate conditions like post-traumatic stress disorder (PTSD).

So what can we do to cope, even in small ways? Here are a few strategies:

1. Acknowledge It

Sometimes, just naming what’s happening can take the edge off. Like turning on a light in a dark room, acknowledging uncertainty can make it feel less scary. Pretending it’s not there might feel easier in the moment, but it can end up amplifying our sense of powerlessness.

2. Get Curious

Instead of letting your brain spiral into worst-case scenarios, try tuning into what you’re actually feeling. Curiosity helps shift us out of fear and into observation.

Try this:

  • Grab a piece of paper and something to write with.

  • Dump out every thought and feeling, without editing or judging.

  • Once everything is on the page, pause and reflect:
    What patterns do you see? What feels factual, and what feels like a story?

  • Highlight one or two areas where you still have some control.

  • What small choices can you make in those areas? Even tiny shifts—like spending less time on social media, limiting draining interactions, or practicing self-compassion—can create meaningful change.

3. Support Yourself

Acknowledging uncertainty and exploring your thoughts is powerful, but we still need support to hold steady in the middle of it.

  • Self-care (the real kind). Not just spa days or vacations—think small, consistent actions. Go to bed a little earlier. Drink a glass of water. Sit in the sun for five minutes. Color while listening to music. Try one tiny thing each day that tells your body, I’m here for you.

  • Come back to the present. A simple mindfulness practice can anchor us in the now, so we don’t get swept up in “what ifs.” Try box breathing, 4-7-8 breathing, checking in with your senses, or a 5-minute body scan meditation.

  • Connect. We’re wired for connection. Even a quick check-in text or a short walk with someone you trust can lift some of the weight. You don’t have to process everything alone.

4. Ask for More Support

You deserve to feel supported when life feels uncertain or overwhelming. If someone in your life can offer that, ask. If not—or if you need more—consider working with a therapist. If your uncertainty is linked to past trauma, methods like EMDR, Internal Family Systems (IFS), Parts Work, or Brainspotting can be especially helpful.

Uncertainty will always be part of life, but it doesn’t have to control the narrative. By acknowledging it, getting curious, noticing where you still have power, and supporting yourself in small, consistent ways, it’s possible to quiet the noise.

And remember—you don’t have to do this alone.

Cassidy DuHadway
Next

Tara Bryne, LSCW: How Approaching Intimate Partner Violence Through The Concept Of Self-Abandonment Can Identify Abuse And Promote Recovery