To say we’re living in uncertain times would be an understatement. From pandemics and wars to social unrest and economic struggles, it seems no matter where you look there’s something to worry about that makes our future seem filled with uncertainty. So, it should come as no surprise that more people are dealing with “apprehension tension.”
Uncertainty can cause countless mental and physical health problems. It often contributes to anxiety, depression, stress, and can even lead to extreme fear. Because we’re dealing with such uncertainty in the world, it’s easy for anxiety to take over and start to control nearly everything you do.
So, how can you fight back?
I first wrote about this 2 years ago, at the beginning of the Pandemic (see Coping with Uncertainty). As time has gone by, it seems like our uncertainty has just grown. So, how can you cope with uncertainty and keep the fear it causes from completely derailing your life and choices? Let’s cover a few coping techniques you can use to take control again, and combat apprehension tension from taking over your thoughts.
Focus On What You Can Control
If your mind is constantly swirling over things you can’t control, it’s time to hit the mental “pause” button. There are thousands of things you’ll face on a daily basis that you have no control over. Focusing on those things will only leave you feeling more anxious and worried.
Instead, try to shift your focus to the things within your power.
What can you control?
For example, let’s say you had to start working remotely during the pandemic and are still working from home. You can’t control things like technology, your co-workers, or even how others communicate. You can control your daily routine, how you manage your time, and how you communicate and negotiate with others.
Accept Uncertainty
It’s not uncommon for people to “ignore” their emotions concerning uncertainty. Some might even try to act like it doesn’t exist, or assert that they’re not worried about anything.
Unfortunately, disturbing emotions don’t stay buried for long. Emotions demand to be felt and expressed. If you try to ignore them, you’ll likely end up feeling bombarded and even more overwhelmed when they come to the surface. Or they might get "expressed" through more physical tension and upset - headaches, digestive problems, trouble sleeping, etc.
Accepting that you don’t know everything or have control over everything is healthy emotional processing. After all, it is reality. It always has been reality, but we don't often think about it until the limits of our control smacks us in the face! So, give yourself some time and space each day to notice how it makes you feel, and acknowledge those emotions – even if they’re scary. Ask yourself why you feel such a strong need for certainty and control on a grand scale.
Also, accepting anxiety doesn’t mean you shouldn’t have a plan of action in place. You can acknowledge apprehension in your life and still come up with a strategy to combat it. Combining these two efforts is one of the best ways to cope with and feel more in control.
For example, I can't control inflation, but I can shift my spending habits so that I can stay within a budget and maybe even save a bit for the uncertainty of the future.
Be More Mindful
Mindfulness is a word that tends to get thrown around a lot these days – for good reason. It’s effective.
Mindfulness is the practice of staying in the present and focusing on the moment. It’s especially effective when you’re feeling distracted or disoriented by anxiety. Getting still, closing your eyes, breathing deeply, and focusing on how you feel in your surroundings, can help you observe anxious thoughts and responses. Then you can calmly consider what you can control in that very moment.
Practice Stress Management
One of the best ways to keep apprehension tension from taking over is to manage your stress levels each day. Management techniques are different for everyone. But, some of the best practices to include in your routine are:
- Regular exercise (I know, you hear this all the time, but it DOES help our body complete the stress cycle in the way our bodies are hard wired - to fight/run/hide with physical exertion).
- Getting enough sleep
- Eating a healthy diet
- Doing one thing each day that relaxes you
- Connecting socially with others
- Finding purpose and meaning in a cause that is important to you, like volunteering.
As a society, we’ll never be able to get rid of stress completely. We also won’t be able to get rid of uncertainty, no matter the state of the world. That doesn’t mean you have to live in fear or be crippled by anxious thoughts. If you’re struggling with apprehension tension, keep these coping tips in mind, and put them into practice the next time you feel overwhelmed or anxious.
Contact Me
If you’re struggling with apprehension tension, please feel free to contact me. We can work on a few different ideas, and help you develop more insight into why resolving this issue is so important.
I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own. Some of the benefits of individual therapy include:
- Having a safe, confidential space to work through life’s struggles
- Speaking openly with a highly-trained professional
- Learning to be curious about oneself and become more mindful about your choices
- Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
- I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.
*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.
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Understanding Mindfulness - What it is and How it can help.
How Stress Affects Your Health
5 Everyday Ways to Support Your Mental Health
