How to cope with Uncertainty
It can feel like the world around us keeps changing at the moment. This can leave us feeling uncertain and worried at times, and this can take its toll on your mental wellbeing.
If you feel anxious during times of change or uncertainty it could be that your coping skills could do with a boost.
The Greek philosopher Epictetus said
“People are not disturbed by things, but the view they hold about them.”
Uncertainty itself is not scary, it is the view that we take of uncertainty that scares us. Whether it be the pandemic, trying something new or any situation that you feel uncertain about, it is how you respond to the event that matters. When something happens that is out of your control, the one thing you can always control is your response to it. Trying to control the uncontrollable only leads to anxiety and stress.
Here are five things that you can do to protect yourself from anxiety during times of change:
1) Let go of the need to control outcomes
Choose instead to focus energy on the small things that you can control, and build your ability to tolerate the natural discomfort of the unknown. When you believe in your ability to cope regardless, you process events with perspective and objectivity, and immediately your anxiety reduces.
2) Understand that no two people experience the same reality
We all experience reality filtered through our belief systems, thinking styles, attitudes and cognitive biases. We all view things from our own perspectives, so it’s about your interpretation. When you understand this, you can adjust your response accordingly.
3) Imagine the best
When we visualise things going well, the best they possibly can (even difficult situations), your brain is primed to think that you’re safe, it knows what it’s doing and that you’re not in any danger. The skill of visualisation (or rehearsal) enables you to trick your brain into thinking things have already happened, by creating new neural pathways. Our nervous system is relaxed and we give ourselves the best possible chance to perform to the best of our abilities.
4) Face our fears
Avoiding things that we fear might feel like we are protecting ourselves and avoiding anxiety, but in actual fact we are just reinforcing the belief that we can’t cope in that situation. This leads to more avoidance, and poorer coping skills as a result. When we tolerate a bit of anxiety, and process it well afterwards, we increase our coping skills.
5) Challenge unhelpful thoughts and emotions
Emotions don’t just happen to you, they are created by the way you choose to think and respond to a situation. Thoughts are not facts, nor are emotions. Just because you feel scared, doesn’t mean a situation is scary. Just because you feel stressed, doesn’t mean the situation is stressful. The second you start believing your emotions, you justify your response and you lose the ability to gain another, perhaps more helpful perspective.
Next month I will be discussing why our mental health seems to be getting worse in the face of modern living (and ways you can counteract this).
Interested in finding out more?
FAQs
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Choosing Philippa Saunders as your coach offers numerous benefits:
Extensive Expertise: Philippa is a certified Thrive Programme® Coach and an ICF accredited Transformative Coach, bringing a wealth of knowledge and experience to her practice.
Personal Experience: Having overcome high-functioning anxiety herself through the Thrive Programme, Philippa understands firsthand the challenges her clients face and the transformative power of the techniques she teaches.
Diverse Skillset: Philippa offers a range of services, including The Thrive Programme®, [one-to-one Transformative Coaching, and Gottman Method Couples Coaching, allowing her to address a wide variety of client needs.
Specialised Expertise: Philippa has particular experience in helping clients overcome emetophobia and vaginismus, demonstrating her ability to tackle complex and sensitive issues.
Flexible Approach: Offering both in-person sessions in Knutsford, Cheshire, and online sessions via Zoom, Philippa accommodates different preferences and geographical locations.
Commitment to Growth: Philippa's Coaching Blog showcases her ongoing dedication to personal development and sharing insights with her clients and readers.
Empathetic and Supportive: As evidenced by client testimonials, Philippa creates a warm, non-judgmental environment that helps clients feel at ease and make progress.
Results-Oriented: Philippa focuses on empowering clients with practical skills and insights to create lasting positive change in their lives.
By choosing Philippa Saunders, you're partnering with a coach who combines professional expertise, personal experience, and a genuine commitment to helping you thrive.
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Booking a consultation with Philippa Saunders is a straightforward process:
Free Initial Consultation: Philippa offers a free 15-minute consultation for new clients. This allows you to discuss your goals and determine if her approach is right for you.
Online Booking: Visit the Book a Consultation page on Philippa's website. Here, you'll find a user-friendly booking widget that shows available time slots.
Service Selection: Choose the type of consultation you're interested in:
Time and Date: Select a convenient date and time from the available options in the booking widget.
Contact Information: Fill in your contact details, including your name, email address, and phone number.
Confirmation: After booking, you'll receive a confirmation email with the consultation details, including the Zoom link if it's an online session.
Preparation: Before your consultation, you might want to browse Philippa's Coaching Blog or review the relevant service page to familiarise yourself with her approach.
Alternative Contact: If you can't find a suitable time or have specific questions, you can contact Philippa
Remember, the initial consultation is an opportunity for you to ask questions and determine if Philippa's coaching style aligns with your needs. There's no obligation to proceed with full coaching sessions after this consultation.
For ongoing clients, booking follow-up sessions follows a similar process, but you'll use the specific booking pages for Thrive Programme sessions, Transformative Coaching sessions, or Couples Coaching sessions.
