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Will I get that promotion?

What will my medical tests show?

I hope I don't bomb the presentation.

Whatever it is you're worried about,

you aren't alone.

Most people routinely

feel some anxiety like this.

But constant hand wringing over future events,

even unlikely ones,

can take a toll on health and wellbeing.

Uncertainty can trigger

anxious behavior, intrusive thoughts,

and generally throw off our day.

In this video,

we'll learn how uncertainty works in the brain.

Along with strategies

for coping in these situations.

In the human brain,

uncertainty signals danger.

Our brains are conditioned to constantly

scan the environment

to gather and process information.

But if the brain cannot confirm

the safety or certainty of a situation,

it prompts either

a fight, flight, or freeze reaction.

The fight response

is to confront the danger aggressively,

the flight response

is to run away from the threat,

and the freeze response

leaves you unable to move

or react to the threat.

While these stress responses

serve an important evolutionary purpose,

the stress response was crucial

for our hunter-gatherer ancestors to survive,

in the modern age,

being in a constant

fight, flight, or free state

can damage your mental and physical wellbeing.

Uncertainty is no friend of the human brain.

While our built in stress response

is useful in situations where hypervigilance

is necessary to stay safe,

it can be insidious in our day to day lives.

Recognizing that you're struggling

to cope with uncertainty

in a healthy way

is an essential first step

in living with less worry.

Signs you may be struggling to cope include

constant wrestling with what-if scenarios,

feeling stressed and unable to focus,

difficulty sleeping and getting proper nutrition,

and an inability to focus on the present moment.

Worry makes us think

we are doing something useful

to plan for the future

and offers a false sense of security.

In reality, our time would be better spent

on more meaningful thoughts and practices.

First, focus on what you can control.

Life will always find ways

to surprise you.

Instead of channeling your energy

into worrying about an uncertain future,

focus on the things you do have control over.

Next, examine your relationship with uncertainty.

If you struggle with needing constant reassurance,

micromanaging or procrastinating,

you might have a problem handling uncertainty.

Stop believing everything you think.

Use positive self talk

to disrupt negative thought patterns.

Ask if the story you are telling yourself is true.

Next, recognize cognitive distortions.

Disregarding possible positive outcomes

and catastrophizing events

are misrepresentations of reality.

When you notice these distortions happening,

replace them with more realistic thoughts.

Focus on the now.

The antidote uncertainty is not certainty,

it is presence.

Bring your awareness to the present moment

when you feel yourself worrying about the future.

Finally, practice self care.

Take time for things you enjoy

to boost your mood, temper anxiety,

and improve your overall wellbeing.

While our stress response

has significant evolutionary value,

treating all of life's uncertainties

as dangerous threats

can wear on your mind, body, and spirit.

Embrace uncertainty by accepting

that you cannot control everything.

Stop overestimating threats

and underestimating your ability to handle them.

And when you catch your thoughts

drifting to uncertain future events,

redirect your attention to the present.

If you find it difficult

to cope with uncertainty on your own,

reach out to a qualified professional.

These strategies combined with effective treatments

available for anxiety disorders

can make a world of difference.