Coping with Uncertainty: 4 Strategies to Manage Stress When Life Feels Unpredictable

Life is unpredictable. One moment you’re feeling on top of the world, and the next, everything feels uncertain. For so many of us, uncertainty triggers uncomfortable feelings like stress, anxiety, and self-doubt. It becomes the enemy, and our relationship with it often lands us in the therapy room because it feels impossible to handle. But this is what we tend to overlook: uncertainty is a part of life—and learning to cope with it is one of the most important skills for mental wellness.

As a licensed therapist, I see clients every day struggling with the unknown: changes in work, relationships, health, finances. While we can’t control the future (wouldn’t that be great?), we can learn strategies to navigate it with more ease, resilience, and calm.

Here are four practical ways to cope with uncertainty in times of stress:

1. Focus on What You Can Control

When uncertainty feels overwhelming, it’s easy to get stuck ruminating on things beyond your control. Try this: pause and ask yourself, “What can I actually influence right now?”
Even small actions—like creating a daily routine, prioritizing sleep, or setting boundaries—can restore a sense of agency. Focusing on controllable actions shifts your energy from worry to empowerment.

2. Practice Mindful Awareness

Uncertainty often triggers a cycle of anxious thoughts about the future. Mindfulness—paying attention to the present moment without judgment—helps break that cycle.
Simple practices like deep breathing, guided meditation, or grounding exercises can reduce stress, quiet your mind, and make uncertainty feel less threatening.

3. Reframe Uncertainty as Opportunity

Our brains are wired to avoid the unknown, but uncertainty isn’t inherently bad. It can be a chance for growth, learning, and new possibilities.
Next time you feel unsure, try reframing the situation: “This is uncomfortable, but it’s also an opportunity to discover something new about myself or my life.” Small shifts in perspective can make uncertainty feel less paralyzing.

4. Strengthen Your Support System

Stress and uncertainty are easier to navigate when you have trusted people to lean on. Talk to friends, family, or a therapist about your worries. Sometimes, simply verbalizing your fears can reduce their intensity and provide clarity.
If you find yourself avoiding connection out of fear or shame, remember: reaching out is a sign of strength, not weakness.

The Bottom Line

Coping with uncertainty doesn’t mean eliminating stress—it means learning to manage it. By focusing on what you can control, practicing mindfulness, reframing challenges, and leaning on supportive connections, you can navigate life’s unpredictability with resilience and grace.

Remember, uncertainty is a universal human experience. You’re not alone—and with the right tools, you can survive and even thrive through life’s unknowns.

For some actionable tips to handle uncertainty, check out my latest Instagram post here.