In recent times, many people feel surrounded by uncertainty in areas such as work, the economy, and politics. 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, suggests that this sense of instability is not new.
“That bromide that change is the only constant has always held true,” Dr. Dhabhar said. “The difference these days is that we are constantly bombarded with numerous (and sometimes conflicting) reports about those changes.”
He emphasizes the importance of maintaining perspective when facing uncertain periods. “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.”
Reflecting on past challenges can provide comfort and context for present concerns. Dr. Dhabhar points to historical events to illustrate this point: “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,” he said. “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.”
Dr. Dhabhar notes that reactions to uncertainty vary among individuals; some see opportunities for positive change while others worry about negative outcomes. He advises against dismissing differing viewpoints: “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.”
Collective anxiety can grow when groups share similar worries and reinforce each other’s fears. Dr. Dhabhar warns against amplifying negativity: “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…the current situation as ‘bad.’”
He continues: “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.”
Dr. Dhabhar offers several strategies for coping with ambiguity:
– Take breaks from stressful news and social media; limit exposure to negative messaging.
– Seek information from reliable sources across different perspectives.
– Follow a path of moderation in discussions at work or socially.
– Prioritize sleep by avoiding news before bedtime.
– Stay physically active through enjoyable activities.
– Engage in hobbies individually or with others.
– Spend time with friends and family for social support.
“Uncertainty can often induce feelings such as fear, anger, stress and anxiety,” Dr. Dhabhar said. “Unfortunately…such feelings can contribute to actions that further increase uncertainty…it is important to recognize this…by keeping in mind some of the pointers we’ve discussed above.”
