We are living in uncertain times, grappling with a number of significant challenges like AI, global wars, economic instability and climate change. Two-thirds of Americans are anxious about current events, and a whopping 40% of the American population worry about losing their jobs, according to a recent 2025 poll conducted by the American Psychiatric Association.
If you have been feeling anxious and uneasy for the last couple of months, know that you are not alone. In fact, you are well within the norm of what many Americans are feeling at the present moment. At the same time, being constantly anxious is often counter-productive, both for you as well as for those around you.
The good news is that neuroscientists and psychologists have made a lot of headway in shedding light on how our brains work during times of uncertainty. These insights give us key strategies for coping with anxiety.
First, note that anxiety is not a sign that something is wrong with you. In fact, it’s a sign that your brain is doing exactly what it has evolved to do, i.e., to alert and protect us from threats.
The first step in taming your anxiety is simply to acknowledge that this feeling is a natural human response. Granted, nobody likes uncertainty, but railing against it will only increase your anxiety, leaving you feeling powerless and gripped by negative emotion.
Having a solid awareness of your strengths and accomplishments can be grounding when your brain is caught up imagining doomsday scenarios
There is no such thing as certainty, even in the best of times. In the workplace, your great boss might retire, your position could be eliminated, your bestie co-worker might move out of state. All of the above are painful to contemplate, but accepting the inevitability of change could free you up to do more productive things for yourself, as opposed to worrying over imagined outcomes.
Rumination is a way your brain tries to cope by thinking endlessly about a difficult situation. Your mind is working overtime because it feels productive to be trying to figure out the solution. But a ruminating brain is like a computer trying to access an unresponsive website. It might appear to be doing something, but it’s actually stuck.
Shift your focus to this question: “What small concrete, positive steps can I do in this situation for this week?” Re-directing your focus will help the endless spinning going around your head. Another way to address rumination is to immerse yourself in an activity that thoroughly engages your mind. Distraction is actually a good tool to coax your brain out of a ruminative state.
Anxiety over uncertainty is usually accompanied by a feeling of helplessness. To address this feeling, remind yourself of past successes and triumphs over adversity. Having a solid awareness of your strengths and accomplishments can be grounding when your brain is caught up imagining doomsday scenarios.
It is also very helpful to focus on what you can control, as opposed to what you can’t. Ask yourself, “What is within my control at this time? What can I do that is good for me and my career?” Perhaps it is polishing off your resume, updating your marketable skills or taking a continuing education class. Or you can be intentional about working on your relationships with your partner, children or friends.
You’ve heard this before and I’ll say it again: During times of uncertainty, self-care is a must. It is totally understandable for people to turn to self-soothing substances, such as alcohol, drugs, chocolate, retail therapy, junk food and binge watching. These might work in the short-term, but are likely to have harmful effects in the long run (and even in the short run).
You and I both know what I’m talking about after we’ve eaten that whole bag of Oreos (followed by a chaser of Ben & Jerry’s)!
Anxiety is not a sign that something is wrong with you. In fact, it’s a sign that your brain is doing exactly what it has evolved to do, i.e., to alert and protect us from threats.
Think instead about other things that can bring you comfort and joy, in healthy, mood-boosting and sustainable ways, such as: exercising, meditating or praying, hanging out with supportive friends or engaging in hobbies or activities you love.
Self-care can also take the form of limiting activities that will heighten your anxiety. Have you ever been in the company of an anxious person and then started feeling anxious yourself? This is because emotions can be contagious. Consider limiting your exposure to activities that cause you to become more anxious, such as listening to the news, doomscrolling and spending too much time with worrywarts.
Throughout this article, the focus was on managing and reducing anxiety. However, I wanted to end with the point that uncertainty can actually be good for our brains—learning to cope with change can strengthen our neurons and help us become more resilient. Hence, learning to cope with anxiety and reframing what anxiety means are all healthy things we can do for ourselves.
Our minds tend to focus on the worst outcomes when we reject uncertainty. However, uncertainty does not always mean a change for the worse, especially if we have a goal to be open, resilient and courageous.
Anne Chan is a career consultant and licensed California psychotherapist. She specializes in helping people find happiness in their careers and lives. You can reach her at an*********@***il.com
© Anne Chan, 2025
