Ways to cope during times of change and uncertainty

Change is constant, of course, but that’s little comfort when major changes are affecting your life. If you find yourself feeling overwhelmed, a few basic steps can help you re-center yourself and take back some control.

Stop and breathe to cope with changes

When a lot is changing, it sometimes feels like you’re falling into a deep, dark hole. If it’s true that darkness comes before there’s light, you’ve got to let your eyes adjust before you can reasonably figure out what to do next.

Feel your feelings

Grief often accompanies change. You’ve lost something that was known to you, and it’s natural to feel a mix of emotions as a result. Notice how you’re feeling and remember that even the most painful emotions can be your allies if you can channel the energy they stir up in a way that’s purposeful.

Calibrate to reduce the likelihood of becoming overwhelmed. Try being intentional about visiting with your emotions for a time, followed by a period of dealing with any practical needs you might have. Practice oscillating back and forth between attending to your emotions and attending to the next thing that needs to be done (including self-care).

Locate your anchors

Change can be destabilizing, but descending into panic or paralysis will help nothing and no one. Search for guidance and comfort in the things that are staying the same. These anchors will help bring structure to the chaos.

Anchors come in many different forms. Some of them may include:

• Your values
• Your community/people you care about
• Your daily routines (sleep, meals, exercise, chores)
• Your priorities
• The things that bring you comfort and joy

Locate your options

Practice accepting the moment as it is, even when things are imperfect. From there, you’ll be able to determine what options are available to you.

Remember that what you care about likely hasn’t changed, but the ways in which you might go about pursuing those priorities might have. Given the circumstances, how can you move forward in a way that aligns with who and how you want to be?

Take action to cope with change and uncertainty

You might not be able to solve every problem all alone or all at once, but that doesn’t mean you’re stuck in one place.

Identify one small step you can take and then take it. Participate in the ways that you can. Whether the effect size is big or small, where you put your energy matters.

If you can do nothing else, practice extending kindness to others in your daily interactions. When someone else is struggling or suffering it can be a very isolating experience. A little compassion can go a long way toward helping them feel seen and cared for, and regardless of their circumstances, every person is worthy of dignity, respect and the opportunity for connection.