Uncertainty is one of the most universal human experiences. Whether it’s a health diagnosis, a shift in a relationship, financial insecurity, or the reality of aging and dying - uncertainty is always close by.

And yet, even though it’s universal, uncertainty often feels deeply personal. It can rattle the nervous system, tighten the chest, and flood the mind with “what if” questions. Many of us find ourselves searching for answers, trying to predict or control what comes next.

But the truth is: uncertainty is not something we can eliminate. What we can do is learn how to relate to it differently - so that instead of being swept away by fear, we can feel steadier, more rooted, and more connected to our own inner safety.

How Uncertainty Touches Us

Uncertainty shows up on many levels:

• Mind: looping worry, racing thoughts, difficulty concentrating, imagining worst-case scenarios.

• Body: shallow breathing, tension in the jaw or shoulders, stomach tightness, fatigue, restless energy, disrupted sleep.

• Heart and soul: grief, fear, sadness, numbness, or a longing for security and meaning.

• Behavior: over-planning, reassurance-seeking, withdrawing, avoiding decisions, overworking, or freezing.

These reactions are not flaws - they’re natural ways the mind and body try to protect us. The invitation is to notice them with compassion and to begin responding differently.

A Gentle Practice for Meeting Uncertainty

Find a comfortable seat, take a slow breath in, and a long breath out. Then simply notice: Uncertainty is here. Naming it softens what can otherwise feel overwhelming.

Bring awareness to your body. Where do you feel the uncertainty? A tight chest, a knot in the stomach, a restless buzz? There’s no need to fix it - just acknowledge what’s there.

Rest your hand gently on your chest or belly. Breathe slowly, letting your exhale be longer than your inhale. With each breath, reassure yourself: Right now, I am safe enough.

Notice the story your mind is telling. Maybe it says, I can’t handle this, or everything will fall apart. Thank your mind for trying to protect you, and remind yourself you don’t have to believe every thought.

You might ask if this feeling is familiar. When have you faced uncertainty before? What happened then? Remembering past resilience builds trust in your capacity.

And finally, take one small step. Journal for a few minutes, call someone you trust, stretch, or walk outside. These small actions restore a sense of agency and inner safety.

Strengthening Your Inner Safety Muscle

• Pause for micro-moments of calm: Three deep breaths, feeling your feet on the ground, noticing what’s around you.

• Keep a reality-testing journal: Write your fears, predictions, and what actually happens. Over time, the mind learns the worst-case rarely comes true.

• Anchor to values: ask yourself, What matters most right now? Aligning with kindness, honesty, or presence creates steadiness, even in the unknown.

• Seek safe connection: Share with a trusted person. Being witnessed lightens the weight of uncertainty.

Journaling Invitations

• What is one small thing I can do today to feel a little safer inside?

• When have I faced uncertainty before and made it through? What helped me then?

• What do I want to keep close to my heart, no matter what happens?

Closing

Uncertainty doesn’t mean we’re powerless. It invites us to deepen our relationship with ourselves - to steady the body, calm the mind, and root into an inner safety that is always available.

With practice, we can learn to meet uncertainty with compassion and curiosity, building trust that we can handle what life brings.

If you’d like more guidance in working with uncertainty - whether in relationships, life transitions, or therapeutic healing - I’d be honored to walk alongside you.

👉 Schedule a free 20-minute consult with Dr Corinne Scholtz, a top-rated relationship counselor in Ft. Lauderdale offering virtual, in-person, and ketamine-assisted therapy → SCHEDULE HERE