Manage uncertainty and tame anxiety

Uncertainty breeds worry and anxiety and we can find ourselves overwhelmed and unable to cope. Our mental health underpins our ability to cope, carry out our day to day activities and it can even help us to recover from illness more rapidly so it's really important that we look after it, especially in these challenging times.

So how do we manage uncertainty to limit our anxiety?

Well, we know what makes us anxious and could write lists long enough to fill several toilet rolls with things that do that (maybe that's what those people with hordes of the stuff are doing with it!). If you were to read those lists, ask yourself how many of those things are within my power to control or influence? How much of it is negatively forecasting the future based on my fears rather than reality? Are there things on there that have already happened and are in the past so can't be changed? I bet there are.

How much shorter would your anxiety list be if you took those off things it?

Focusing on the things we can't control builds anxiety and escalates uncertainty creating a vicious circle, damaging your mental health and ability to cope so let's flush those away and work with what is real that you can influence!

Look at your list again. It's much shorter now. This time, instead of focusing on the problems, think about what you could do to improve the situation. Even if it's just a little bit or the first small step towards doing so.

For example: If you're feeling overwhelmed by wall-to-wall news coverage and panic on social media you could decide to limit your exposure to it. Tune in at set times of day that work for you and only for as long as you need to get an update. Then switch it off and go and do something else that's a positive use of your time.

Now imagine you've already done it, what you have achieved instead and how you're feeling better as a result.

Remind yourself of the positives you still have in your life - your world may seem smaller at the moment but there are still positives to be had. Remember that they don't have to be big things - the small things are just as important, are often more achievable and add up to bigger things overall so don't discount them!  Was the sun out? Did you finally get that drawer cleaned out that you've been meaning to do for months? Did you chat to a friend on the phone, fill in a form, laugh at a joke or write down those times-tables with the kids?

Focusing on the positives and doing what you can to find and progress your solutions creates a virtuous circle for your mental health, making you feel better and act more positively. When you think and act more positively you're better able to keep perspective and take uncertainty in your stride - and when you do that, you help others to do the same.

My positives for the day (so far) include the following, what are yours?

• the sun was out
• the broadband is working
• seeing my son's smile after building the Apollo Moon Landing Capsule out of paper and string (thank-you internet!)
• I had lunch with my family

......Oh, and I sat down and wrote this blog.