The anxiety and stress that come with uncertainty can hit our nervous systems hard. Let’s take a minute to explore why dealing with unknowns can feel extra intense — and how we can use some science-backed tools to approach it with a bit more calm and control.

Shaped By Habits
Our brains are wired to lean on patterns and routines – 40-95% of our daily lives are shaped by habit! When we face change, it forces us into a different mode — one that uses up a lot more energy. Shifting away from autopilot is tough on all of us; in fact, we can’t just "think" ourselves through it. Instead, small, intentional actions help pave the way for new habits and calm over time.

Your Brain On Change
Think of your brain as a prediction machine, always trying to fill in what’s next. It’s like your phone’s autocomplete feature, constantly trying to guess the next word. When faced with unpredictability, our brains go into overdrive, using up energy to manage the unknowns. This is why we might feel especially exhausted or overwhelmed during times of change and uncertainty.

Mindful Tools for Uncertainty
These simple tips can help you deal with the stress and anxiety that comes with uncertainty.

1. Say hello to what you’re feeling
Rather than pushing away feelings like anxiety or stress, try acknowledging them. Simply naming our emotions can help reduce their power, engaging the brain’s rational areas and gently moving us out of “fight-or-flight” mode.

2. Take a break (and be kind to yourself)
Change can be tough, so give yourself some grace. Give yourself permission to do one thing that restores you, whether it’s a short walk, a moment of deep breathing, or time with a comforting book or song. And remember, you’re not alone — others are going through uncertainty as well (it's a tough part of being human!), so let’s be gentle with ourselves and others.

3. Trust in tomorrow
As intense as this day or season feels, remember that it will soon be a memory. Think back to other uncertain things moved through — trust that your resilience will carry you through this one too. No matter the outcome, we’ll adapt, as we always do.

Take care of yourselves, and be patient with each other. Wishing you warmth and resilience in this season and beyond!