Coping with Uncertainty & Finding Hope During Uncertain Times

Let’s face it—life doesn’t always give us clear answers.

Sometimes the path forward feels foggy, plans fall apart, and the future looks nothing like what we expected. 

Whether it’s a global crisis, a job change, or a shift in a relationship, uncertainty can leave us feeling anxious, restless, and overwhelmed.

But here’s the thing: uncertainty is part of being human. Learning how to live with it—without letting it steal your peace—is possible. And with the right support, dealing with uncertainty can even become a path toward hope, growth, and resilience.

How do you handle uncertainty?

When you’re standing in the middle of the unknown, your nervous system often goes into overdrive. Maybe you overthink every possible outcome, distract yourself endlessly, or try to control every little detail. But none of these strategies actually bring peace.

So how do you handle uncertainty in healthier ways? Here are a few practices:

• Ground yourself in the present – Focus on what you do know, even if it’s just the small things: your breath, your morning routine, or the people who support you.
• Name your feelings – Simply saying, “I feel anxious because I don’t know what’s coming next,” can take some of the power out of those emotions.
• Limit information overload – Too much news, scrolling, or “what if” thinking can make uncertainty feel bigger than it is.
• Seek connection – Talking it out with friends, family, or a therapist helps you remember you don’t have to carry the unknown alone.

When you approach dealing with uncertainty with gentleness instead of panic, you create space for flexibility—and even hope.

How to heal from uncertainty?

Healing doesn’t mean eliminating uncertainty. It means learning to live with it without fear. Think of it like learning to surf: the waves don’t stop coming, but you get better at riding them.

Therapy can be especially powerful here. In sessions, you can explore where your fear of uncertainty comes from and learn new ways to soothe your nervous system when the unknown feels overwhelming. 

For many people, practices like mindfulness, EMDR therapy, or self-compassion exercises help shift the focus from “I need control” to “I can handle what comes.”

Healing from uncertainty also involves trust. Trust that you have the tools, trust in your own resilience, and trust that even when things don’t go according to plan, you’ll still find your footing. With practice, dealing with uncertainty becomes less about fighting and more about adapting.

Why can’t I tolerate uncertainty?

If you’ve ever wondered, “Why can’t I tolerate uncertainty?” you’re not alone. Some of us are wired to feel more unsettled by the unknown than others. This often stems from a few root causes:

• Past experiences – If you’ve lived through trauma, instability, or sudden loss, your nervous system may associate uncertainty with danger.
• Anxiety and overthinking – For people with anxiety, uncertainty feels like an open loop the brain can’t stop trying to close.
• Cultural messages – Many of us grow up hearing that control equals safety and success. Anything less feels intolerable.
• Perfectionism – If you’re used to getting things “just right,” not knowing what’s coming next can feel unbearable.

Understanding why you struggle with the unknown is the first step toward change. Therapy helps you uncover these roots and practice new ways of relating to uncertainty. Instead of spiraling, you learn how to ground, breathe, and remind yourself: “I don’t have to know everything to be okay.”

That’s the heart of dealing with uncertainty—building tolerance for the unknown, step by step.

How much uncertainty is normal in a relationship?

Relationships bring their own set of unknowns. You might wonder: How much uncertainty is normal? The truth is, all relationships include some uncertainty. You can’t predict how your partner will always feel, how conflicts will play out, or what the future will hold together.

A healthy level of uncertainty can even keep a relationship alive—reminding you to stay curious, open, and invested. But when uncertainty turns into constant anxiety (“Do they really love me?” “What if they leave?”), it can signal deeper fears rooted in attachment wounds or past hurts.

This is another place where dealing with uncertainty through therapy can help. Exploring your patterns, identifying triggers, and learning to self-soothe can transform the way you relate to your partner. Instead of demanding certainty to feel safe, you begin to cultivate security from within.

Remember: no relationship comes with guarantees. What matters is building enough trust in yourself and your partner to weather the unknowns together.

Final Thoughts: Dealing with Uncertainty

Life doesn’t promise certainty. But it does offer us tools to handle it. By learning how to stay present, heal from old wounds, and trust your own resilience, you can face the unknown with more calm and confidence.

Dealing with uncertainty isn’t about eliminating it—it’s about shifting how you respond. With support from therapy, loved ones, and your own inner wisdom, uncertainty can become less of a threat and more of an opportunity to grow.

If you’re feeling overwhelmed by uncertainty in your life or relationships, know that you don’t have to face it alone. Therapy can help you navigate the unknowns with compassion, strength, and hope.

You’re not meant to have all the answers. You’re meant to live fully, even without them.