Self-Care in a Time of Uncertainty

Uncertainty is an inevitable part of life. Finances, family, health, politics, relationships—at some point, we all face not knowing what the future holds. As humans, we crave stability and control, so when life feels unpredictable, it can lead to stress, anxiety, or even a sense of powerlessness.

The Role of Uncertainty

​Everyone has different levels of uncertainty they can tolerate. Some may find it thrilling to take risks and live unpredictably, while others need that structure and security. Despite everyone's tolerance, we all have a limit, and we all experience worry about uncertainty. You are not alone in this. 

Self-care is a way to balance the uncertainties of life and better deal with circumstances and experiences. 

Why Self-Care Matters

Self-care means intentionally making choices that support our physical, emotional, and mental health. Far from being selfish, it is an essential practice for sustaining a balanced and healthy life. Self-care should be practiced daily and should not be seen as a luxury. No matter what goes on in your life, at work, or at school, taking care of yourself is crucial. 

What self-care can do:

• Enhances well-being by keeping us connected to ourselves and what matters most to us
• It can prevent illness from occurring or recurring
• Builds capacity to handle stress
• Recover from adversity

“Caring for your mental health is just as important as caring for your physical health. Self-care plays a role in maintaining mental health and in supporting treatment and recovery for people with a mental illness,” said Sumayah Abed, M.D.

Types of Self-Care

Physical self-care 
Exercise, healthy eating, adequate sleep, etc.
Emotional self-care
Journaling, practicing mindfulness, or engaging in hobbies that bring joy. 
Social self-care 
Focuses on nurturing healthy relationships and seeking support from loved ones.
Intellectual self-care
Stimulate the mind through reading, learning, or engaging in creative pursuits. 
Spiritual self-care
 Meditation, yoga, connecting with nature, praying, etc. 

Tips for What You Can Do

Sharing your feelings
Feeling a mix of emotions is completely normal and valid. Sharing your feelings with a trusted family member, friend, therapist, or religious leader can help you feel less alone and more empowered to cope. 

Taking breaks from the news and social media
With news and social media so accessible through current technologies, it can be very overwhelming. Remember that you are in control and can set boundaries around your media consumption, including who and what you follow, how you receive notifications, and when it is time to unplug. Taking time away from your phone has many positive mental health outcomes. 

Maintaining a self-care routine
During times of uncertainty, finding ways to maintain a routine can help our minds and bodies cope. Eat three meals a day, maintain a regular sleep schedule, connect with nature, make a gratitude list, and remember to try to enjoy the simple things. 

Connecting with others
As humans, we desire human connection and community to thrive. Just like uncertainty, there may be different levels needed, but it is very important to connect with those around you as an act of self-care. Be sure to check in with others and share how you’re feeling with those trusted sources around you.

​​​Uncertainty will always be part of life, but how we care for ourselves in those moments makes all the difference. By prioritizing self-care—whether through rest, connection, movement, or mindfulness—we build resilience and remind ourselves that we are capable of handling life’s challenges. Small, consistent acts of care not only ease stress in the present but also prepare us to face the future with greater strength and clarity. Remember: you don’t have to navigate uncertainty alone, and taking care of yourself is never a luxury—it’s a necessity. 

References:


Marquette Today. (2024, August 15). The importance of self-care for maintaining mental health. https://today.marquette.edu/2024/08/the-importance-of-self-care-for-maintaining-mental-health/


Robinson, L., & Smith, M. (2024, February 5). Dealing with uncertainty. HelpGuide. https://www.helpguide.org/mental-health/anxiety/dealing-with-uncertainty


University of Alabama at Birmingham. (2022, October 14). Self-care: What is it? Why is it so important for your health? UAB News. https://www.uab.edu/news/news-you-can-use/self-care-what-is-it-why-is-it-so-important-for-your-health

Wellness at Penn. (n.d.). Managing stress in uncertain times. https://wellness.upenn.edu/counseling/managing-stress-uncertain-times

Author:

Lauren Rich, Clinical Intern