How to Manage Uncertainty in Uncertain Times
Studies show that the uncertainty of something bad happening can be more stressful than the knowledge that something bad is going to happen.
In 2016, London researchers explored how people react to being told they will either "definitely" or "perhaps" receive an electric shock. Volunteers played a computer game in which they turned over rocks, some of which concealed snakes. When uncovering a snake, the person received a mild but painful electric shock to the hand. The game was designed to keep changing the odds of success to maintain ongoing uncertainty.
An intriguing paradox was discovered: volunteers who knew they would receive the electric shock felt calmer and were measurably less agitated than those who were told they had a 50% chance of receiving the electric shock. Their level of uncertainty correlated to their level of stress.
Archy de Berker from the UCL Institute of Neurology said: "Our experiment allows us to draw conclusions about the effect of uncertainty on stress. It turns out that it's much worse not knowing you are going to get a shock than knowing you definitely will or won’t.”
As humans, we find security in knowing what lies ahead. We like to have something concrete to work towards. When we’re facing outcomes imbued with uncertainty, it’s the fact that something bad might happen that affects us.
Uncertainty ignites our primitive survival instinct: the fight-or-flight response. The brain perceives the unknows as a threat and tries to protect us by focusing on the possible negative outcomes. As far as our primitive survival instinct is concerned, if we are prepared for the worst, then we are prepared for anything less than that. We engage in the unhelpful process of worrying about the possible negative outcomes, our thoughts spiralling…
Does this make us feel better? No, of course it doesn’t!
We are left on high alert and emotional, our levels of anxiety rising.
What can we do to mitigate uncertainty?
Accept uncertainty
Resistance will amplify our negative emotions. Acceptance is about meeting life where it is and moving forward from there.
Let go of the things you can’t control
Focus on taking steps to change the things that you can control, don’t give your energy to the things you can’t control.
Know that thoughts are not real
Negative thinking is your primitive mind taking you towards those worst case scenarios. Make the effort to focus on best case scenarios as well.
Invest in yourself
If you are at your best, you will be in a much better position to handle uncertain situations and whatever life throws at you.
Bring your attention to yourself and your surroundings
When things are out of our control, we can still control what we pay attention to. Negative spiralling thoughts take us away from the here and now. Use grounding techniques to bring yourself back.
Find your purpose
As humans, we are motivated by purpose and our significance to others. We feel happier knowing we are having a positive effect on others. Small positive interactions can mage a big difference.
If you would like to find out more about how hypnotherapy can help you, or to book a FREE no obligations initial consultation, please get in touch on 07787 545314 or email me at larissa@seascapehypnotherapy.com