Navigating Uncertainty: Finding Balance and Perspective in Challenging Times

For many, it feels as if we are living with unprecedented uncertainty — in the workplace, the stock market, the political arena, and at the mall. But are we really?

Probably not.

 “That bromide that change is the only constant has always held true,” says Firdaus Dhabhar, Ph.D., a professor at the University of Miami Miller School of Medicine’s Department of Psychiatry, Department of Microbiology and Immunology, and Sylvester Comprehensive Cancer Center. “The difference these days is that we are constantly bombarded with numerous (and sometimes conflicting) reports about those changes.”

That bombardment can be overwhelming, but it doesn’t have to be.

“Keep life in perspective when thinking about factors such as ’uncertain times.’ If one thinks about it, history and life are full of periods that are or seem uncertain. What we are going through now is a similar phase. Importantly, while many may view current times negatively, there are likely others who view them positively.”

Remembering past uncertainty — the stress, but more importantly, how we survived — may soothe and keep us grounded.

Perspective is an excellent balm.

“If you think about the COVID-19 pandemic, the Cold War, world wars, current wars or famines in regions of the world that are directly experiencing them, it quickly becomes clear that what many people may be experiencing in our country is indeed difficult, but it could be much, much worse,” adds Dr. Dhabhar, who also serves as Director of the Scholarly Concentration in Mind-Body Medicine at the Miller School of Medicine.  “That is not to say that one does not reach out to and help people who are having a hard time and are under stress, but simply to say that having a big picture perspective can help, even as one tries to improve the situation.”

Moreover, the reality is that not everyone will share the same perspective on uncertainty. Some may be optimistic about change, hoping that temporary uncertainty will bring about a positive outcome, while others may feel the opposite. When we encounter such differences in expectations or opinions, Dr. Dhabhar says we should keep an open mind and “fight the urge to label anyone [who does not think like we do] as being bad or uninformed. Dismissing or dehumanizing those who disagree with us greatly increases stress for everyone. It helps ourselves and society when we listen to, respect, and care for people, even if we disagree with them.”

On the other hand, that sense of the world moving too fast or too unpredictably can also be collective.

Collective feelings can be amplified and consolidated when we share them with others, particularly those who share similar mindsets, personalities, and social and political views. Such amplification can be harmful because it can increase stress and anxiety and push people further away from a fair and realistic assessment of the situation at hand.

“For example, if this article solely says that these are uncertain, stressful, and awful times, this assessment of the current situation can get amplified among groups of readers, especially those who already view, or lean towards viewing, the current situation as “bad.” 

It could also introduce stress into the lives of those who were happily humming along before reading the article. 

Negativity tends to feed on negativity, and this is something that we want to avoid, while always being honest and realistic in our perspectives, assessments and expectations,” says Dr. Dhabhar.

He adds: “Such amplification can also take one’s perception beyond what the reality actually reflects, and can add to and exacerbate chronic stress and its numerous deleterious effects on brain and body. I truly believe in the importance of always keeping things in perspective (and in moderation) as much as reasonably possible, to always have an honest assessment of how “bad” a situation really is, and to be grateful (where possible) that things are not worse.”

In other words, as individuals, we might not be able to change the turbulence of the world beyond us. We can, however, take steps to enhance peace of mind for ourselves and those around us.

Here are Dr. Dhabhar’s tips to help deal with ambiguity:

• Take breaks from stressful news and social media. At the very least, reduce the frequency and duration of engaging with bad news and negative, critical, or judgmental messaging.  “I’m not advocating sticking your head in the sand or not being informed about what’s going on in the world,” he clarifies, “just recommending that it helps to reduce one’s exposure to bad news/messaging. It’s even better if you get your information from reliable sources from across the political spectrum, and if possible, those that also honestly report the facts first, before providing their opinions.  This way you can think about the facts before evaluating opinions, and then decide what choice you will make or action you will take.”
• Follow “the path of moderation,” as Dr. Dhabhar calls it — as much as possible. In the workplace or when socializing, try to find the middle ground on socio-political ideas, issues, and actions.  “It is likely to be much better for our society and country if we worked as hard as possible to come together in the middle (which is likely where the majority of the population resides, and is likely to thrive) on as many issues as possible, and as frequently as possible.” 
• Protect your sleep as much as possible. Getting the recommended hours of Zzz’s helps to maintain positive emotions, even when facing stress. Avoid the news and social media before going to bed. Create a peaceful bedtime routine that does not involve looking at your phone, TV, or computer.
• Stay physically active. “Walk, run, dance, swim, sing.  Do whatever you can that’s safe, and makes you happy,” Dr. Dhabhar suggests.
• Engage in hobbies and activities you enjoy, individually or in a group.
• Spend time with friends and family. “Social support and good relationships are a powerful buffer against the negative effect of stress and related harmful factors,” he adds.

And remember: “Uncertainty can often induce feelings such as fear, anger, stress and anxiety,” Dr. Dhabhar says. “Unfortunately, such feelings can contribute to actions that further increase uncertainty. Therefore, it is important to recognize this and wherever possible to ameliorate or eliminate the harmful cycle of uncertainty inducing stress and stress inducing further uncertainty, by keeping in mind some of the pointers we’ve discussed above.”

Written by Ana Veciana-Suárez, a regular contributor to the University of Miami Health System. She is an acclaimed author and journalist who has worked for The Miami Herald, The Miami News, and The Palm Beach Post.

Tags: Collective Anxiety, Dr. Firdaus Dhabhar, Mental Health Awareness, Mental Resilience, News Consumption Habits