Remaining calm in the face of uncertainty...

The past few years have brought considerable uncertainty for many; in our personal lives, professionally, and all around the world, life has felt out of balance. Uncertainty brings many difficult emotions along with it. There are no right or wrong ones, only the ones you experience: anger, frustration, boredom, agitation, doubt, or maybe irritability. Are you aware of what happens to you in the face of uncertainty?

Uncertainty is a defining factor of our current times. We need uncertainty for us to progress. We use the motivation of uncertainty to help us seek answers and push further. Some of us, like scientists, find great pleasure in the mystery of it, and others find it extremely difficult and challenging. According to Scoones (2019), there are five types of uncertainty: societal, political, cultural, practice, and individual. All of these are embedded in the notion that uncertainty is founded on choice and navigating pathways of decisions. While I agree with Scoones, I have modified his practice to professional uncertainty. A few common threads among all types of uncertainty are risk, potential consequences, rising anxiety, and overall general interest in the topic. Let me provide examples of different types of uncertainty and see if any of these resonate with you.

1. Societal Uncertainty: There are numerous examples of societal uncertainty, one of which is the destabilized nature of claims-based information provided to the public through uncontested knowledge, contradictory statements, a lack of expertise or expert knowledge, or a lack of validation, leaving questions or assumptions as truths. In times of uncertainty, empirical evidence, expertise, and validation are crucial (Lidskog & Löfmarck, 2015). An example of societal uncertainty in Toronto is the messaging surrounding housing affordability or resourcing for social isolation.
2. Political Uncertainty: I will not discuss my personal political beliefs here. Everywhere you go, everyone has something to say about politics and the uncertainty it brings. Politics has a profound impact at global, national, professional, and personal levels, making its impact significant and meaningful. There are various potential ways uncertainty can prevail, including thoughts about upcoming elections, economic impacts, and concerns about the challenges faced as a result of decisions made by political leaders, such as the imposition of tariffs. One thing we have in common with politics is the level of control we have. We all have a voice and an ability to vote to create impact (a true gift that not all countries are afforded). There are also many aspects of politics that are beyond our control, which we must accept and learn to navigate. We can choose how engaged we want to be (active or passive) and how we navigate forward.
3. Cultural Uncertainty: Living in Canada means living in a multicultural and diverse country. It also means there are cultural challenges, including preservation of culture, equity, cultural integration practices, and economic stability. Please note that this is not a comprehensive list, but rather a thought starter. Due to the breadth and depth of our cultural diversity and the impact of rapid social and economic change, there is significant cultural uncertainty, and the impacts remain widespread and variable across cultures.
4. Professional Uncertainty: One of the most common issues among my peers today is the rise in uncertainty within organizations and the workforce as companies meet the demands of the job market and undergo transformation. The common experience is increased doubt and indecision about jobs and careers, with individuals making decisions to stay in their current role, take a leap to find a new one, or simply exit altogether, risking unemployment due to overall job dissatisfaction. The dissatisfaction often stems from a lack of role clarity, uncertainty about the future, and an overall lack of fulfillment and/or sense of long-term safety.
5. Individual Uncertainty: We all experience uncertainty. Whether it is related to our needs, beliefs, or values, it happens to all of us. No one here is alone in this experience. I know that I have often found myself on the roller coaster of doubt. I have found myself questioning my future, and when that happens, we often look to our past to tap into what was - "I wish it could be as it was when....", as a means to remember better times. It is essential to remember that memories are wonderful and meaningful; however, we want to think of the past as a place to visit and reflect on, "I remember when...", rather than a place we dwell in and ruminate. Try and bring yourself back to the present moment and find the gift of the here and now.

Take a moment right now. Pause. Take a deep breath. That was a lot of uncertainty. It's okay to feel a bit off-center. I do after writing it all down. It is essential to discuss these topics and work through them. Now that we have addressed the challenges, we can move on to what we can do to manage all of this uncertainty. Please email me if you have additional tips to share. You can reach me at jen@admitone.ca or reply to this newsletter.​
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Ways to manage uncertainty!

1. Learn, connect, practice Mindfulness. Mindfulness is a proven way to help manage difficult emotions and improve wellbeing, reduce anxiety, alleviate depression symptoms, and support the reduction of self-doubt and uncertainty (Saraff et al., 2020; Wu et al., 2019). If you're looking for a place to learn more about Mindfulness, please feel free to join our mindful community of practice. We meet monthly, and our next meetup is scheduled for Tuesday, July 29th, at Alexander Muir Park, where I will hold a mindful sharing circle and meditation. To get more details, please reach out to me directly at jen@admitone.ca
2. Face it and don't avoid it. I know this is a difficult one. And it is essential. Are you generally one who tends to avoid facing your feelings, emotions, and conflicts? If the answer is yes, it's okay. Knowing that you are is half the battle. Learning how to turn around and lean in is the challenge. Take baby steps. Even if you are experienced at doing it, there will be times when avoidance feels like the right solution. Notice that within yourself. Use the STOP exercise to help you pause throughout the day, which you can grab here: https://www.doublejstrategic.com/resources/mindfulness​
3. Try a grounding exercise:
   1. Visual grounding: pause where you are, close your eyes for a moment, and connect to a colour that has meaning for you in the moment. Then open your eyes and discover everything around you that has that colour in it.
   2. Physical grounding: pause where you are, close your eyes for a moment, let your body settle in the space you are in. Then notice your body in space, connect your feet to the earth, and try a mini body scan.
4. Try a positive self-talk exercise. Write down 3-4 positive self-talk statements that resonate with you, like the following:
   1. "I can do this"
   2. "I deserve this"
   3. "I add value in xxx way"
   4. "I have been through difficult times before and my xxx has helped me through"

Read the statements back to yourself over again at least ten times. Keep them nearby, maybe next to your computer or on your bedside table.

Monthly Sharing Section...

NEWS TO SHARE: I'm so thrilled to be announcing that I will be officially opening my doors for my student therapy practice starting late summer under the Guided Supervision of Mary Earls (M.A., RSW, RP), at Advocating Hope: https://advocatinghope.ca/
If you or someone you know is interested in psychotherapy, please don't hesitate to reach out to learn more. You can reach me at jen@admitone.ca. I will be taking on individuals and couples in my practice. My doors open in September, but I will begin intake in August.

MORE NEWS: We're excited to share that our Airbnb, Lakefield Lounge House, is finally ready: https://www.instagram.com/lakefieldloungehouse. We have been working on renovating this space for the past year and a half. Connect with us and learn more about how to get an amazing opportunity to get away!

Mindful Poetry

A Narrow Fellow in the Grass - Emily Dickinson

A narrow Fellow in the Grass
Occasionally rides -
You may have met him? Did you not
His notice instant is -
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The Grass divides as with a Comb,
A spotted Shaft is seen,
And then it closes at your Feet
And opens further on -
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He likes a Boggy Acre -
A Floor too cool for Corn -
But when a Boy and Barefoot
I more than once at Noon
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Have passed I thought a Whip Lash
Unbraiding in the Sun
When stooping to secure it
It wrinkled And was gone -
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Several of Nature’s People
I know, and they know me
I feel for them a transport
Of Cordiality
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But never met this Fellow
Attended or alone
Without a tighter Breathing
And Zero at the Bone.

With gratitude,
Jen James
jen@admitone.ca
​https://www.doublejstrategic.com/​

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References

Lidskog, R., & Löfmarck, E. (2015). Managing uncertainty: Forest professionals’ claim and epistemic authority in the face of societal and climate change. Risk Management, 17(3), 145–164. https://doi.org/10.1057/rm.2015.10

Saraff, S., Tiwari, A., & Pal, R. (2020). Effect of Mindfulness on Self-concept, Self-esteem and Growth Mindset: Evidence from Undergraduate Students. JOURNAL OF PSYCHOSOCIAL RESEARCH, 15(1), 329–340. https://doi.org/10.32381/jpr.2020.15.01.28

Scoones, I. (2019). What is Uncertainty and Why Does it Matter? In STEPS Working Paper 105. https://steps-centre.org/uncertainty/

Wu, R., Liu, L., Zhu, H., Su, W., Cao, Z., Zhong, S., Liu, X., & Jiang, C. (2019). Brief mindfulness meditation improves emotion processing. Frontiers in Neuroscience, 13. https://doi.org/10.3389/fnins.2019.01074Wu, R., Liu, L., Zhu, H., Su, W., Cao, Z., Zhong, S., Liu, X., & Jiang, C. (2019). Brief mindfulness meditation improves emotion processing. Frontiers in Neuroscience, 13. https://doi.org/10.3389/fnins.2019.01074