Facing Uncertainty: Strategies for Embracing the Unknown as an Introvert
Use the power of your mind and body to
Loosen the grip of uncertainty.
If there's one thing we can be certain about, it's uncertainty.
The word itself carries less than positive connotations. It's nebulous and defined by doubt, inconsistency, and a lack of reliability.
It's no wonder so many of us struggle with uncertainty. It takes its toll on us mentally and physically.
As an introvert in healthcare, it's essential to have a strategy for dealing with the unknown. It not only helps you, it helps you create less anxiety and foster more resilience for those around you.
Let's dig in.
Understanding the Mental and Physical Burdens of Uncertainty
Uncertainty often equates to fear.
Our bodies have a well-defined mechanism for dealing with fear. You've undoubtedly heard of our innate fight-or-flight response. When we sense danger, consciously or not, our sympathetic nervous system kicks in. It's a great asset for keeping us safe in the moment.
But when the switch gets flipped and stuck in the "on" position, we're in trouble.
That's when uncertainty and fear can start negatively affecting our mental and physical well-being.
Uncertainty and fear can send us into a whirlwind of excessive worry and intrusive thoughts. At baseline, introverts spend much of their time in their heads. Throw in this continuous loop of negative ruminations, and you end up with difficulty concentrating or making quality decisions.
Similarly, the constant wondering and waiting for some invisible sledgehammer to drop drains our emotional resources. It can be overwhelming.
At its worst, constantly fighting the reality of uncertainty can spin us into the feeling that we have no control at all. We can end up feeling helpless, hopeless, and unmotivated.
If that wasn't bad enough, the chronic stress from all this worrying can impact us physically, too.
The fight-or-flight response dumps cortisol into our body's chemical cocktail. This is great in the moment but not helpful in the long term.
The negative effects of chronically elevated cortisol are many. Cortisol can wreak havoc on our gut, heart, and immune system, to name a few.
Another eye-opening (and not in a good way) side effect of agonizing over uncertainty is sleep disruption. Not only is it frustrating to lie awake night after night, but it contributes to fatigue and poor concentration that zap your resilience.
Let's also not forget the tight shoulders, headaches, and stomachs that sneak up on us when we're not paying attention to our bodies. We often feel the chronic stress of uncertainty through persisting muscle tension.
The message is clear. Allowing uncertainty to push us over the edge into chronic stress is not to our advantage.
Good news. Uncertainty doesn't have to paralyze you. Here's what you can do about it.
Pratice Mind Control (Not the Nefarious Kind)
How can you change your relationship with uncertainty? Here are a few strategies to try.
Center yourself.
When fear and uncertainty contribute to a sense of chaos, one of the best things you can do is slow things down by simply creating awareness. Notice the racing thoughts and emotions. Name them. Then, slow them down by pulling your attention back to yourself rather than giving it to an unknown future. Next, name what's happening here and now.
Shift your focus to control what you can.
Feeling out of control can contribute to a sense of helplessness. Make a point to recognize every area where you are in charge, even if the list is small. For example, creating daily routines and rituals allows for predictability. Jot down your favorite simple strategies to recharge and make a point to do at least one of those things each day.
Sometimes, the only thing you have control over is your reactions. That may sound trite, but it's true. At times, the only difference between your day being a disaster and being manageable is how you think about your circumstances.
That's not to say you should force toxic positivity on yourself. But you can always start by asking, "What's working for me right now?" This segues nicely into my next tip.
Challenge your negative thought patterns.
Our brains are wired to notice and dwell on negative events. So, it's not at all surprising when uncertainty sends our brains into a tizzy. Of course we'll come up with all the worst-case scenarios hiding just over the horizon. It's instinctual.
It requires intentionality to override that innate tendency. Just remember: all that negative self-talk fuels the anxiety brought on by uncertainty. Make a game of catching yourself every time your brain starts anticipating the next calamity.
Then, try to reframe the situation. Ask yourself if there's another way you can view the situation or how not having all the answers right now might paradoxically benefit you.
If you're thinking, "Are you out of your mind right now? How can uncertainty benefit me?" then read on.
Get curious.
Adopting a "beginner's" mind can provide an excellent buffer against doubt and fear. Instead of feeling like you need to know the way, you can put your superpowers of introspection and investigation to work. That's when you start seeing there are many possible outcomes to every situation in your life.
You can think of the unknown as a black hole waiting to swallow you up, but why not see it as a magic carpet ride where anything is possible? Yes, there may be negative outcomes, but there's also the possibility of excitement and delight.
When you're curious, you're more likely to act instead of being shut down by dread. If you take the time to explore the possibilities, your research and planning let you feel more prepared and confident to handle whatever happens to come your way.
The questions "I wonder" and "What if?" are effective tools for generating solutions to challenges and developing contingency plans from a place of positive anticipation rather than panic.
Build Your Body to Carry the Weight of Uncertainty
Just as you can create a flexible mind to help deal with anxiety brought on by uncertainty, an agile and well-nourished body supports you, too.
Give your body what it craves.
While your mind may immediately think of your favorite sweet treats or salty snacks, think back to a time when your body felt full of energy and vigor.
Likely, sugar wasn't the magic ingredient. Support yourself with high-quality, whole foods and a balanced diet. Limit processed foods, which generally only give you a brief shot of energy at best.
Release tension through movement.
When you start to pay attention, you'll find that your body holds much of the tension brought on by fear and uncertainty. Movement is a great way to start releasing the pressure.
Physical activity is a great stress reliever and mood booster. Use your creative mind to explore all the ways you can move to release pent-up tension. You might enjoy strenuous, invigorating activity one day and slow, sumptuous stretching the next.
Adopting a mindful attitude toward activity helps you tune in to the areas where you hold the most stress so you can seek out movements that have the greatest effect for releasing it. Short movement breaks during the day can help break up feelings of doubt, fear, and anxiety so you can keep moving forward.
Just breathe.
Your breath is an excellent asset in slowing down the fight-or-flight response. The best part is you can take it with you everywhere.
My favorite way to breathe for relaxation is by inhaling deeply and following it with a slow exhale that's twice as long as my inhale.
Breathing is a great way to help your body create a sense of calm when your mind is unwilling to play along.
Respect your need for rest.
You will never function at your best when you're deprived of rest. You're more likely to be hijacked by all those negative emotions when your defenses are low.
Include a relaxing bedtime ritual in your daily routine. Being well-rested is essential for emotional regulation and cognitive function, which are key to dealing with uncertainty.
Uncertainty is an inescapable aspect of life. You can let it keep you stuck and immobile, or you can deploy strategies to become curious and more comfortable with the unknown. Choosing the latter is within your control right now. That's one thing you can be certain of.
If you need specific strategies to help you get started, reach out here.
Charity is a physician burnout coach helping introverts in healthcare escape feelings of apathy, irritability, and resentment brought on by the increasing demands and decreasing rewards of medicine.
She uses her 20 years of experience in clinical medicine combined with coaching to help introverts discover ways to be diligent, thoughtful clinicians while prioritizing their needs and protecting their energy. She wants you to know you don’t have to feel guilty for wanting a thriving life inside and outside of medicine.