Why does uncertainty unsettle us so much? Why do we overthink about future events or things beyond our control? How do we deal with the anxiety uncertainty creates?

Dr Rebecca Scheibmair is a practicing clinical psychologist here in Central Otago. She answers questions sent in by our readers as we explore topics and issues affecting us and our communities.

What is it about uncertainty? How is it able to conjure up such feelings of anxiety? 

Rebecca explains that thoughts and feelings that often come with uncertainty including anger, sadness, disappointment, or fear, are normal.  

She says, anxiety too, is normal and there is a view it is useless and something we “should get rid of”. 

Instead, these are all emotions which point to what we care about, and the goal should be to find the right balance. 

“Make space for them (emotions) rather than beating yourself up about having them or trying to get rid of them and they will pass,” Rebecca says.

“It’s not about eliminating them.”

Rebecca says a great place to start is to try and recognise triggers to our anxieties. 

She says some things exist because of previous experiences which were unpleasant or maybe traumatic, and our brain reminds us of that. 

“Times of uncertainty can lead to high levels of cortisol or fight/flight activation. The best way to regulate this is by slowing down breathing and breathing from diaphragm. 

“Anxiety also takes up more headspace so can reduce our capacity to deal with things - accept that might be the case right now and so what can you let go of to clear some more space?”

Rebecca says the rabbit hole of anxiety is geared to problem solving - finding a way out - but that often leads to hypothetical situations that may or may not exist, or ever exist. 

“Our minds are set up to solve problems but not every problem can be solved,” she says. 

“There’s an absolute rabbit hole of looking for answers. You don’t have to solve or control everything and that’s okay.

“Focus on what you can control and get a feeling of consistency in, even in small ways. This might be putting in place small routines which create that feeling of consistency. 

“Worrying about now rather than bringing in past and future worries can reduce overwhelm - what can I focus on at this moment?

Connect with what is important to you - how do I want to come out the other side of this? With compassion, courage, humility?

“What might be important to you are things like your friends and family. The people in your life.

“Don’t focus on the false values, like being right, or having false confidence. 

“Everything can come down to effectiveness - instead of worry, ask yourself ‘is this thing helping me?’”

“If not, let it go.” 

Rebecca suggests what is helpful is having someone to listen to you, such as friends or family.  

“They don’t even need to say anything,” she says. “It just helps to put it out there, which helps to validate what you are feeling. 

“Sometimes we all need some professional help at some point, and always talk to your doctor if whatever you are dealing with is impacting on your health.”