The coronavirus pandemic has meant we鈥檝e faced a new level of uncertainty in our lives.

Over the past two years we've had to deal with uncertainty over COVID rates, restrictions and lockdown - and how that's impacted on our health, jobs, education, family and relationships.

Some of our members first shared their tips on how to cope with uncertainty in August 2020.

With rising COVID rates, the new Omicron variant and the Government announcing it has moved to 'plan B', we thought it was time to share their helpful comments again.

Uncertainty is a topic that comes up a lot with clients in therapy, says our member Paul Mollitt.

鈥淓ven before Covid-19, helping people to tolerate uncertainty was one of my main roles as a therapist - be that the uncertainty in their families, relationships, careers or health.

鈥淐oronavirus, in its complete disruption of our lives, has compounded and magnified our innate underlying fears of not been in control that are usually kept in check by our usual daily routines鈥� he adds.

This uncertainty can affect how we feel in a variety of different ways.

聽鈥淯ncertainty can create anxiety, anger, sadness and feelings of not being in control,鈥� says our member Katerina Georgiou.

鈥淭his will usually be felt in the body some way, and so we either start doing things to try and alleviate the tension, or our minds go into overdrive with 'what if' scenarios, or shutting off and feeling numb.

鈥淲e might start picturing worst case scenarios, fixating on things like health or food, or might feel unable to go out,鈥� she adds.

So what can you do to help you cope with the impact of uncertainty on your life?

Acknowledge how you are feeling

鈥淎llow the time and space to really experience how you are feeling,鈥� says .

Katerina adds: 鈥淎cknowledge how you're feeling and noticing what's happening to you.

鈥淎re you losing or gaining sleep or weight, are you eating differently, do you feel tired, anxious, restless, on edge? You won't be alone.

鈥淧ay attention to where in your body these things are having an impact on you and be aware of what it is you need right now.鈥�

adds: 鈥淲orrying and second guessing can be a聽way of trying to control uncertainty and avoid difficult emotions such as fear. Instead, allowing yourself to face and express your emotions can alleviate stress and bring a sense of peace in these uncertain times.鈥�

Focus on the present

鈥淲hen the uncertainty seems overwhelming, take a few deep breaths and focus practically on the present,聽engaging in something relaxing or rewarding that is within your control,鈥� adds Deone.

鈥淭his can be anything from listening to music, doing a fitness activity or chatting and laughing with a friend,鈥� she adds.

Remember the basics of looking after yourself

says it鈥檚 good to focus on the four fundamentals 鈥� food, sleep, exercise and what gives you structure, ie work, school or volunteering.

This includes looking after yourself by making sure you鈥檙e eating nutritious food, getting a good night sleep or going for some exercise and not being too sedentary.

鈥淚f you can get two out of four fundamentals 鈥� that鈥檚 a win. Three or four and that鈥檚 amazing. It鈥檚 about taking the small wins, rather than the bigger tasks or huge leaps,鈥� she says.

Focus on what you can control

Think about the things you can control, rather than what you can鈥檛 control.

鈥淭his could just be small things in your routine in the morning,鈥� says Lindsay.

鈥淚 like to start the day with a hot water and lemon, other people might look forward to their morning cup of coffee. Routine鈥檚 important and having things like this that you can control within your routine help set you up for the day.鈥�

If you鈥檙e trying to control the uncontrollable then this is a waste of your time and effort and can be exhausting.

Set some goals

鈥淕oal setting during this time is really important,鈥� says Paul.

鈥淕oals often can, and should, change, but the very practice of setting goals can be hugely beneficial when dealing with uncertainty.

鈥淭hink about what you want your future to look like and what steps do you need to take to get there. For example, some clients are taking advantage of online courses that will improve their careers or others thinking of having a family are overhauling their diet and exercise regime.鈥�

Try to find fun and connection

Katrina adds: 鈥淚f you're seeking company but feeling rather alone, try to find fun and connection in any way you can: that could mean a podcast, a box set, a telephone call, a walk outside around people and nature, whichever feels most supportive to you at this time. If you have a busy household with/without children and no time to yourself, take the small moments like having a shower or making a meal to notice your surroundings and ground yourself: what can you smell, feel, hear, taste and touch?"聽

鈥淢y clients have discovered varied ways to get through this time such as writing, exercise, gardening, cooking, studying - and actives that enable you to become absorbed in can be particularly helpful,鈥� says Paul.

Try Mindfulness

Paul adds that he often recommends that clients try meditation, particularly mindfulness.

He says: 鈥淩ather than trying to always avoid stress or anxiety, mindfulness encourages you to be more present to your thoughts and feelings, as well as your body, in a curious and non-judgemental way. This could be a formal meditation using apps such as Headspace or reminding yourself to be present in your daily routines, such as eating or walking.鈥澛�

Be self-compassionate

鈥淚t may be obvious, but self-compassion is vital,鈥� adds Paul.

鈥淚鈥檓 always surprised just how hard people can be on themselves: 鈥業 should be doing this鈥�, 鈥業鈥檝e wasted this time鈥� 鈥業鈥檓 so lazy鈥�, all of which are unhelpful and unnecessary. Changing a 鈥檚hould鈥� to a 鈥榗ould鈥� is useful here - 鈥業 could improve my fitness鈥� rather than 鈥業 should improve my fitness鈥�. Language is important, particularly when talking to ourselves.鈥�

Limit your news intake

鈥淚 encourage clients who are anxious to avoid 24-hour news as it can become addictive, a kind of rumination, and limit news to the headlines from one trusted news source once per day,鈥� adds Paul.

Remember you鈥檙e not alone

You鈥檙e not the only one feeling this way 鈥� and in fact if you open up to friends and family about how you鈥檙e feeling, you may discover they share the same feelings too.

Deone says it can be helpful to remind yourself of this.

鈥淎cknowledge that this is a global issue and we鈥檙e not alone in this,鈥� she says. 鈥淲e are all facing uncertainty which can be a reassuring mindset.鈥�

Open up about how you鈥檙e feeling

鈥淭alking to someone you can trust, can be the first step into accepting what is happening,鈥� says Melissa.

Speaking to a professional counsellor or psychotherapist can 鈥減rovide a safe, consistent space that can become part of a routine of looking after yourself,鈥� says Paul.

鈥淢any of my new clients have actually started therapy during lockdown - it was one of those things they knew they wanted to do but kept putting it off as the time was never right,鈥� he adds.

Improved resilience

Paul concludes: 鈥淥ne final point is that this whole experience of uncertainty and finding ways to survive it will improve resilience for future difficulties. We can鈥檛 all thrive in these circumstances, but we can survive and recover, which is hugely therapeutic.鈥澛�

Find a counsellor or psychotherapists who can help you cope with uncertainty with our Therapist Directory.

A version of this article was originally published on 7 August 2020. It was updated on 9 December 2021 to reflect the current COVID-19 situation.