How to Better Deal With Uncertainty: 8 Tips

Uncertainty touches nearly every facet of our lives. That includes our careers (“Will I get laid off?”), relationships (“Will my marriage succeed?”), health (“Will I be diagnosed with cancer?”), and the bigger world around us (“How will AI change the way people live?”). Experiencing these emotions can sometimes take a toll on our mental health.

“Uncertainty is often at the root of anxiety,” says Holly Batchelder, PhD, a clinical psychologist in private therapy practice in Seattle. “Our brains are designed to predict and protect, so when things feel unknown or out of our hands, it can trigger a sense of threat.” Not knowing what will happen can be more distressing than a bad outcome, creating mental loops and rumination that add to your anxiety, she says.

Fortunately, there are effective ways to cope with these feelings and manage the anxiety that can come with them. Here, Dr. Batchelder and other mental health experts share their top tips for dealing with uncertainty, including when it might be a good idea to seek professional help.

1. Accept That Uncertainty Is Inevitable

Dealing with uncertainty starts with accepting it as a fact of life, Batchelder says. “The goal is not to get rid of uncertainty but to tolerate it, and to trust yourself more in the midst of it,” she adds.

“Accepting uncertainty isn’t about giving up — it’s about letting go of the illusion that we can control everything,” says Hayley Nelson, PhD, a Philadelphia-based professor of psychology and founder of the Academy of Cognitive and Behavioral Neuroscience. “This mental flexibility is a hallmark of resilience.”

To build this kind of acceptance, try the following:

• Name what you’re feeling. Naming your emotions includes using phrases like “I’m feeling uncertain or unsettled,” and trying to be as precise as possible in describing what you’re feeling. The results of one study showed that labeling negative feelings can reduce distress when emotions are high.

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  This practice reduces activity in the amygdala, the part of the brain that processes strong feelings like fear or anxiety, Dr. Nelson says.
• Practice mindfulness. Mindfulness is a technique that helps you observe your thoughts, emotions, and what’s happening around you without judgment or reaction.

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  Even 10 minutes a day spent practicing mindfulness can strengthen the brain’s ability to stay present, which reduces rumination, Nelson says. In a study published in 2024, rumination, or a repetitive and persistent pattern of negative thoughts, was linked to greater emotional difficulties in people with an intolerance of uncertainty.

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2. Focus on What You Can Control

“Focusing on what you can control helps shift activity from the emotion-driven limbic system (the areas of your brain that regulate your emotions) to the more rational prefrontal cortex,” which controls higher-level thinking like planning and decision-making, Nelson says.

Ask yourself: What’s one small thing I can do today? “Whether it’s donating, volunteering, or having a meaningful conversation, action calms the nervous system,” Nelson says.

This particularly helps when it comes to large-scale fears or uncertainties, such as climate change or conflicts overseas, says Kaitlin Christy, AMFT, APCC, a staff therapist with a master’s degree in clinical psychology at Sawtelle Psychotherapy Group in Los Angeles. “I think it is important to acknowledge our personal limits in any given situation,” she notes. “Taking small, meaningful actions on a global issue that feels important to you can help focus the attention on what we can do rather than fixating on what we can’t change.”

For example, she says, if you’re worried about climate change, consider volunteering to clean up your local beach or finding ways to reduce waste in your home.

Nelson also recommends connecting on a community level. “Belonging buffers stress,” she says. “Shared concern can turn into collective empowerment.”

3. Reframe Your Thoughts

“Feelings aren’t facts,” Christy says, which means we have the ability to change them.

“Get in touch with some of the positives about uncertainty, and reframe it as exciting,” she suggests. “Uncertainty gives us room to grow, evolve, explore, and get in touch with deeper themes or areas of our lives.”

For example, if you’ve recently lost your job or gone through a divorce, you might feel uncertain about your future career or love life, which can trigger anxiety. But reframing these experiences as a fresh start can help you approach things in a more positive way.

And check the story you’re telling yourself, Nelson says. “Challenge the catastrophizing stories that uncertainty often triggers,” she says. “Replace ‘I’ll never find another job’ with ‘This is a tough season, but I’ve overcome challenges before.’”

4. Take Things One Step at a Time

When you’re faced with an unknown outcome, it can be tempting to rush to find answers, so that you can get rid of the uncertainty as quickly as possible.

“I encourage people to focus on the process,” Batchelder says. That means getting clear on your values, taking small next steps, and allowing space for things to unfold. “Sometimes growth looks like sitting with the unknown a little longer,” she adds.

Nelson agrees, calling this “next best step” thinking. “Instead of solving everything at once, ask ‘What’s the next best move I can make?’” she suggests. “It lowers the stakes and builds confidence over time.”

5. Limit Doomscrolling

When events in our communities or the world more broadly feel unsettling or uncertain, we have a natural tendency to gather information, in order to feel like we have a better handle on things, Nelson says. But with access to so much information at our fingertips, this approach can backfire.

“Consuming more media doesn’t equal more control,” Nelson says. Instead, she recommends scheduling check-ins, so that you can stay informed without feeling overwhelmed.

6. Create Structure Where You Can

You can’t fully control things like your relationship with your child or your genetic predisposition to certain diseases, but you can lean into control in other areas of your life to help yourself feel more stable, Nelson says. “Routines help anchor the brain and give a sense of control amid chaos.”

7. Find Healthy Coping Behaviors

Each person tends to cope with feelings of uncertainty a bit differently, but the key is to find healthy stress-management techniques that work for you, meaning they are effective in managing your emotions and are habits you can practice consistently.

“Healthy coping behaviors — like movement, breath work, connecting with others, or getting quality sleep — regulate the nervous system and build emotional resilience,” Nelson says.

Coping techniques, such as picking up the phone to call a trusted friend when you’re feeling overwhelmed, can also work in the moment to counter unwanted or negative feelings.

Christy recommends the following coping methods, which can shift your focus from your thoughts to being present in your body:

• Progressive muscle relaxation
• Emotional freedom technique tapping
• Breathing exercises
• Practicing mindful movement
• Grounding yourself with your five senses

8. Get Expert Help

Though it appears last on this list, seeking expert help shouldn’t be a last resort, Nelson says. Rather: “It’s a proactive step. Just as we see a trainer for physical fitness, a therapist or coach can guide us through mental and emotional challenges with tools and support,” she says.

“You don’t need to be in crisis to benefit from therapy,” Batchelder says. “Talking to someone can help you understand the roots of your anxiety and build more confidence in your ability to handle what life brings.”

If you’re on the fence about whether to seek therapy, Christy says: “When the amount of distress caused by uncertainty interferes with you living and enjoying your life on a regular basis, I think that is a great indicator that you can use some support and it would be helpful to seek out an expert.”

The Takeaway

• Uncertainty and anxiety are closely tied together and can often exist in a feedback loop, with anxiety triggering uncertainty, which then triggers more anxiety.
• Managing uncertainty starts with accepting that unknowns are an inevitable part of life. Naming your feelings and practicing mindfulness can help with acceptance.
• Other ways to deal with uncertainty include focusing on what you can control, finding healthy coping behaviors, and seeking expert help if you feel you need it.