5 Tips for Coping with Uncertainty | The Jed Foundation

5 Tips for Coping with Uncertainty

There’s a lot we can’t control. Life can throw things at us that feel totally out of our hands, whether it’s the news, chaos on social media, drama with loved ones, or just feeling “off.” 

When uncertainty starts to pop up, it can leave us feeling hopeless, anxious, unsafe, and overwhelmed. If that’s you right now: You’re not alone. Uncertainty is a natural part of being human.

Although things may not feel steady right now, this is a moment to be kind to yourself. Here are some ways to manage uncertain times:

Focus on What You Can Control

When everything feels up in the air, take a moment to focus on what’s actually within your reach. You may not have all the answers, and that’s OK.  What you can control is how you show up for yourself and others and what you put your attention toward.

Be Flexible and Open to Change

If you allow yourself to be curious and open to trying new things, uncertainty can sometimes bring opportunity. The key here is to provide space to interrupt your normal routine, explore different interests, and rethink your goals. Being adaptable often allows you to grow and learn.

Build Your Support Circle

You don’t have to deal with uncertainty alone. Talk to friends and adults who can listen to you without judgment. Join a group or community IRL where you feel safe and supported. Having people around you who listen, check in, and encourage you makes a huge difference.

Prioritize Your Self-Care

Remember: You’re allowed to take time for yourself. This could be through breathing exercises, journaling, coloring, getting outside, stretching, drinking water, or unplugging from social media or news apps. Self-care strategies that support your mental and emotional health are important.

Reflect on How Far You’ve Come

Even if things aren’t perfect, take a moment to recognize what is going well. Perhaps you made it through a stressful day, asked for help, or just got out of bed when it was hard. Looking back and celebrating yourself is a reminder that you can get through uncertain times.

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If you or someone you know needs to talk to someone right now, text, call, or chat 988 for a free confidential conversation with a trained counselor 24/7. 

You can also contact the Crisis Text Line by texting HOME to 741-741.

If this is a medical emergency or if there is immediate danger of harm, call 911 and explain that you need support for a mental health crisis.