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We’re only just starting to assess the effects of global events during the past few years, and many of the patients I see at our family clinic are struggling to regain their mental and physical equilibrium as we emerge into a new sense of normal. In my experience, uncertainty can fuel existing anxiety, particularly when we feel powerless to make changes or transition in some way. However, if we are able to regain some perspective and view uncertainty creatively, it can also fuel our growth. In the timeless words of Heraclitus, “The only constant in life is change,” so it can be useful to have a few tools in our backpacks that help us stay agile and balanced as we learn to surf daily uncertainty.
While traditional methods of meditation and mindfulness are powerful tools, this post explores some unusual techniques that I often recommend to my patients that help to “surf uncertainty” and maintain a sense of equilibrium during trying times.
Radical Acceptance
There will always be things beyond our control. Radical acceptance, a concept derived from dialectical behavior therapy (DBT), involves fully accepting reality without judgment. Instead of fighting against circumstances we cannot change, radical acceptance allows us to find peace by acknowledging what is and adjusting our responses accordingly. By embracing uncertainty and releasing the need for total control, we can reduce anxiety and find greater serenity.
Heart Breathing
The physical distance between our heads and our hearts is less than one meter, but consciously making that journey whenever life feels a little shaky can make a world of difference to our state of being and the decisions we make. Our social conditioning often prioritises thinking rather than feeling; however, if you’ve ever shopped online late at night, you will understand the power of our emotions when we make decisions. Stop for just a few moments to notice where your focus is—head or heart—and then consciously slow down your breathing and drop it into your belly. Now imagine the center of your chest expanding as your breath flows gently in and out. Continue this process until you feel relaxed and comfortable.
Laughing in the Face of Adversity
When you’re up against uncertainty, laughter can be a potent medicine. Laughter therapy, also known as laughter yoga, involves laughter exercises combined with deep breathing techniques. It is a unique and effective way to release stress, improve mood, and cultivate a sense of joy. By laughing intentionally, even without a reason, the brain releases endorphins, creating a natural high that can counterbalance feelings of anxiety and uncertainty.
Immersion in Nature
Finding solace in nature can be a comforting anchor whenever life feels rocky. Forest bathing, a practice originating from Japan known as shinrin-yoku, involves immersing yourself in nature and mindfully engaging with the natural environment. The experience of walking through woodlands; observing the flowers, trees, and wildlife; and connecting with the earth can have a calming effect on the mind and spirit. Studies have shown that forest bathing reduces stress hormones, boosts immunity, and enhances overall well-being.
Volunteering
Amidst uncertainty, finding a sense of purpose can provide stability and a feeling of fulfillment. Volunteering for a cause that resonates with your values can help shift the focus from personal worries to contributing positively to the world. The act of helping others not only benefits those on the receiving end but also enhances our own well-being. Volunteering connects us to our community, reminds us of our shared humanity, and reinforces the notion that we are not alone in facing challenges.
Savoring Every Bite
Eating mindfully and allowing time to extract the flavour and appreciate the food as we chew can help anchor us in the present moment and foster a greater connection with our bodies. Mindful eating involves paying close attention to the taste, texture, and sensations of each bite, as well as being aware of our body’s hunger and fullness cues. By being fully engaged in the act of eating, we can reduce stress-related consumption and find a healthier relationship with food.
Finding Stillness in the Void
Sensory-deprivation tanks, also known as floatation tanks, offer a unique and unusual way to find tranquility in uncertain times. These tanks are filled with body-temperature saltwater, allowing you to float effortlessly, your body weight fully supported. The enclosed space limits sensory input, creating an environment of profound stillness and solitude. This meditative experience can help in reducing anxiety, promoting relaxation, and increasing self-awareness.
Artful Expression
Art is a wonderful channel for expressing emotions when words fail us. Art therapy can become a refuge for self-discovery, self-expression, and healing if we are able to set aside our inner critic and become more playful and curious. Engaging in art therapy with an open-hearted approach during uncertain times can be deeply therapeutic. Whether it’s painting, drawing, writing, sculpting, or any other creative outlet, the act of making art allows us to channel our feelings, explore our subconscious, and gain new perspectives on our challenges.
Finding Your Rhythm
Dance meditation combines the physicality of dance with the mindfulness of meditation. It encourages participants to move freely and express themselves through dance while being present in the moment. A combination of rhythmic movements and focused breathing helps release tension, clear the mind, and bring a sense of centeredness. Dance meditation can be done in solitude or as part of a group, fostering a shared sense of unity and collective calmness.
In times of uncertainty, it’s essential to remember that there could be previously unconsidered ways for you to stay centered and find inner calm. Whether it’s embracing laughter, heart-centered breathing, immersing ourselves in nature, or expressing emotions through art, these practices offer unique avenues to navigate life’s unpredictable waters with dignity and serenity.
While it’s great to have options to choose from, the only truly effective way to resolve anxiety is to take consistent action. By selecting one new activity each week from the list above and committing to actually doing it, you will be empowered to engage with the part of your personality that enjoys taking action and mitigate the fear of trying something new. Setting your intentions ahead of time and writing down how it went will help you build a mindset of achievement. How will you demonstrate your commitment to surfing uncertainty this week?