In life, uncertainty is inevitable; whether it is due to a personal transition or because of global events, such as wars, starvation, the rise of AI, or the continual upheaval in our country’s political landscape. Sometimes it is overwhelming to watch and listen to the news.  I once shielded myself from too much news but since the beginning of this year have partaken too much for my own health and well-being. Besides limiting my daily diet of news, I have implemented a plan for dealing with anxiety. Anxiety often stems from a feeling of helplessness. By setting a plan in place, you empower yourself and confront the uncertainty head on. Now you are on a path to growth rather than a feeling stunted by your fears. Here are some ways that may help you feel more empowered rather than overwhelmed.

1. A of the ABCs stands for Acceptance. John Allen Paulos wrote, “Uncertainty is the only certainty there is, and knowing how to live with insecurity is the only security.” Accepting that life is uncertain- from your first breath to your last- because there is no roadmap on navigating the unknowns that life brings forth, is a reality. It is up to you to meet every moment with both courage and grace. A lot of one’s anxiety is due to not feeling in control of the events taking place. The human brain is wired to prioritize safety and survival, constantly scanning for potential threats and activating defense mechanisms to protect us. Accepting not only the uncertainty of life but why we are feeling anxious is the first step. However, acceptance does not imply that you approve of the wrongs being done.
   
   
2. B of the ABCS stands for Breath. There is nothing more powerful than focusing on deep, slow breathing during uncertain times. Deep breathing reduces anxiety by activating the parasympathetic nervous system which promotes relaxation and counteracts the effects of the sympathetic nervous system, responsible for the fight or flight response. There are many different techniques but the easiest is focusing on breathing deeply into your abdomen, feeling your belly rise and fall with each breath. Notice how much calmer you feel and clearer your mind is when you focus on your breath.  Breathing is part of a self-care regime that makes you feel more grounded and resilient in times of flux. In addition, physical movement such as walking and cycling, cooking a healthy meal, and getting out in nature are ways to take care of yourself.
   
   
3. C is for Compassion, Connection, and Comradery. Having compassion for yourself is vital. If you are feeling sad about things you are witnessing, be kind with yourself. Accept the whole array of emotions you may be feeling. Also have compassion for others that may be feeling the fall out during these uncertain times. Volunteer where you can leave a positive impact, write a check to a charity organization or pick up the phone and call your elected official with one or two issues that are the most pressing. It can help you not only feel part of the democratic process but stay connected to others. Staying connected with others is vital during uncertain times because you can feel more isolated, especially when worry can cause you to withdraw. Reaching out to others for conversation, support, or even a shared laugh reinforces that you are not alone. The comradery that can ensue when you are engaged with others is empowering.

Other tips that may be helpful are practicing gratitude by writing down something you are grateful for every day. Be in the moment and shift what is lacking to noticing the little miracles that happen all around you. The world can be frightening but nature can provide a healing balm during uncertain times. This summer, my husband spied three songbird sparrow eggs in a nest hidden in our yew shrub. We loved monitoring the progress every day. It started with unhatched eggs, then the hatchlings emerged, accompanied by the ritual of mommy sparrow feeding her brood until it was time for them to leave the nest. For a two-week period, our attention was on a miracle taking place.

Miracles exist every day if our eyes and heart are open. Just because today doesn’t look like an inviting place doesn’t mean that it will always remain this way. Our thoughts, our emotions, our voice, and our actions will pave the way toward a better, more inclusive, more loving world.