If you are like me, hearing the phrase “into the unknown” creates the image of Elsa from Frozen 2 bursting through the castle doors while bellowing the melodic phrase. However, these three words encompass the, sometimes unfortunate reality that life is full of moments when we are forced to step into the unknown. Whether it’s waiting to hear back from a job interview, waiting for medical test results or anticipating a big decision that will shape your future, the unknown can be both exciting and terrifying. During these moments, the in-between time, that period of uncertainty, can be one of the most nerve-wracking experiences we face. But, what can we do during these times?
How can we manage the anxiety and restlessness that often accompanies waiting for something beyond our control? At the heart of waiting is uncertainty. When we don’t know what’s coming, our minds can easily spiral into worst-case scenarios. This feeling of being in limbo can trigger a mix of anxiety, stress and impatience. The longer the wait, the more our minds tend to race. We question ourselves, second-guess our decisions and imagine scenarios that may never come to pass. This uncertainty creates a physiological response in the body, often resulting in tension, sleeplessness and an overall sense of unease.
Psychologists suggest that our brains have evolved to seek certainty because it allows us to plan, prepare and feel in control. In times of uncertainty, we feel vulnerable and exposed, which can lead to heightened anxiety. But, while this is a natural response, it doesn’t mean we are powerless during these times. In fact, how we manage our anxiety can significantly affect our emotional well-being and how we emerge from the waiting period.
While waiting for something beyond your control can feel paralyzing, there are several ways to help reduce anxiety and regain a sense of comfort during this uncertain time.
1. Focus On What You Can Control: One of the most helpful things you can do is identify what you can control in the present moment. While you may not be able to control the outcome of your situation, you can control your thoughts, your responses and your actions. Engage in activities that keep you grounded and present. Whether it’s going for a walk, exercising, meditating or reading, focusing on these small actions can help distract from overthinking and give you a sense of purpose.
2. Practice Mindfulness and Meditation: Mindfulness is the practice of staying present in the moment and is one of the most effective tools for managing anxiety. Meditation, in particular, can help quiet the racing thoughts and bring you back to the present. Even just a few minutes of deep breathing can calm your nervous system, reduce stress and improve focus.
3. Reframe the Situation: Anxiety often stems from the fear of the unknown, but it’s possible to reframe this fear. Instead of seeing the wait as a time of dread, try to view it as an opportunity for growth. Use this time to explore new interests, develop skills or engage in activities that bring you joy. Remember that the outcome will be just one moment in your life, and you can learn and grow through the waiting process itself. Reframing the situation allows you to take the focus off the uncertainty and shift toward what you can do in the meantime.
4. Stay Connected with Supportive People: It’s easy to feel isolated when you’re waiting for a big decision or event. During these times, it’s essential to lean on your support system. Talk to friends, family or loved ones who can provide encouragement and help you gain perspective. Sometimes, just sharing your feelings can lighten the emotional load and make you feel less alone. If you feel comfortable, seek out a therapist or counselor to help you navigate your feelings of anxiety.
5. Set Small, Manageable Goals: If you’re feeling overwhelmed by the waiting period, break it up into smaller, more manageable chunks. Set short-term goals that you can accomplish in the meantime. This could be as simple as cleaning your house, taking a class or working on a creative project. By shifting your focus to achievable goals, you can build a sense of accomplishment that helps counterbalance the uncertainty of what’s to come.
6. Accept the Uncertainty: Finally, one of the most powerful ways to manage the anxiety of waiting is to embrace the uncertainty itself. Instead of resisting it, accept that uncertainty is a natural part of life. Recognize that, while you can’t control what happens, you can control how you respond to it. By accepting uncertainty, you release the pressure of having to know what’s next, and you open yourself up to new possibilities that you may have otherwise overlooked.
The anxiety of waiting for something beyond your control can be one of the most difficult emotional experiences we face. Yet, with the right tools and mindset, we can navigate this period of uncertainty in a way that fosters personal growth and emotional resilience.
By focusing on what you can control, practicing mindfulness, reframing the situation, staying connected with others, setting small goals and accepting the unknown, you can find peace in the waiting and move forward with confidence – no matter what the outcome may be. While stepping into the unknown can feel daunting, it is also where growth happens. And, with patience and self-compassion, you can turn the anxiety of waiting into a powerful opportunity for transformation.
