Uncertainty and Stability

Two weeks ago, I had the pleasure of engaging in a retreat that focused on relaxation, stability and clarity. I have even more gratitude for that time and space and those teachers as I wonder what will happen next in the world. It seems like a good time to revisit how uncertainty affects us and how we can access relaxation, stability and clarity, especially during times of stress and uncertainty.

Uncertainty originates when we aren’t sure what to expect and when what we think should be happening isn’t what is actually happening. Uncertainty leads to stress. As we all know, stress impacts the mind and body. Enduring stress contributes to disease and chronic health issues. We can define ‘stress’ as the individual state of uncertainty about what needs to be done to safeguard physical, mental or social well-being. Years of research and experience show us that we can work with stress to mitigate the potential long-term effects of stress on the mind and body.

Researchers suggest that the brain uses three processes to master uncertainty: attention, learning, and habituation. Mindfulness encourages and supports attention practice—focusing on the awareness that arises when we are paying attention, on purpose without judgement, rather with curiosity and openness to all that is present. Through focusing practices, we become more aware of where our minds have wandered and can practice directing our attention in the direction we intend. Awareness practices help us identify what’s called for in the present moment vs. being caught up in a wave of “what ifs”.  With regular mindfulness practice, we can explore, learn about alternatives, learn expanded perspectives and begin to understand additional ways to care for ourselves and others in times of stress. Habituation is the process of growing accustomed to a situation or stimulus that typically results in diminished stress reactivity. In MBSR programs, we learn about, explore and note our own stress reactivity. We use the attitudes of mindfulness to assist us in choosing how we will respond to situations/stimuli in ways that are helpful, support our values and allow us to rest in stability while riding any waves of reactivity. This practice can be challenging; we know that it contributes to habituation, thereby reducing potential for chronic health issues due to long term stress.

Additionally, the psychological and physiological effect of anything in our lives can and is influenced by our mindset. Here are some suggestions for actively engaging in practices that support re-establishing stability and some suggestions for attending to one’s mindset:

1. Engage in practices that allow you to return to present moment awareness and choose the most skillful and supportive response for that moment.

2. Practice grounding techniques that involve one or some of the senses—e.g. bare feet on the ground, focused breathing, mindful movement, visually focusing on something specific (e.g. a piece of art, a tree, etc.), focusing on sounds (of music, nature, etc.).

3. Step away, Sleep on it and Reconsider perspectives (SSR) when deciding about how you might engage with the uncertainty that is in your life.

4. Talk with friends, family, and your community or access support services that promote a resilient mindset.

5. Identify and embrace the things that bring you stability—both internally and in your environment. This might be poetry, art, physical challenge—things that allow you to ease into flow.

6. Curiously explore, be open to practices and activities that best support your physical, mental or social wellbeing. Think about fun physical activity, connection to others, sleep, food intake, and deep relaxation and identify realistic and obtainable ways you might engage in patterns that support your overall well-being.

I am available to consult with if you are looking for some mentoring on using mindfulness and meditation to navigate uncertainty, find stability and contribute to your well-being. Consider inviting me to your workplace. Additional opportunities to engage in mindfulness-based practices include:

· Mindfulness at Emmanuel: July 6th and July 20th.

· Peaceful Paws: Mindfulness for Children (ages 6-10): Daily, Aug 4th-7th, 4pm-5pm ET.

For registration, contact laura@vibebehavioralwellness.com.

· Individual or Group mentorship to explore practices for increased awareness around resiliency and navigating uncertainty while accessing stability and clarity.

Let’s share with each other what “go-to” practices support us when we are looking to interrupt stress reactivity and find even momentary relaxation, stability, or clarity. How do you refocus and regroup? Please contribute to the collective resiliency of community by sharing your “go-to” practice in the comments below. Thank you!

May you find moments of peace and ease as we ride waves of uncertainty,

Karen