What to Do When Uncertainty Looms Large
The world is spinning, and uncertainty looms large. Whether you work in a nonprofit, the public sector, or a business, change and upheaval are on the horizon.
I have a tool that I teach to help my clients when things seem overwhelming, and they feel like they have little control.
It's called "The Circle of Control."
You may have seen this tool before, but it's worth revisiting. When you catch yourself becoming anxious, obsessing, or—my weakness—scrolling endlessly on social media hoping for reassurance, try this instead:
Grab a piece of paper and answer these three questions:
What do I have control over?
What do I have influence over?
What do I actually have no control over at all?
I've just completed this exercise for myself. Here are some of my answers.
1. What do I have control over?
Focusing my attention on love for my family, friends, and the animals in my life.
Contributing my skills and talents to groups and organizations I believe are making a positive impact.
Engaging in activities that bring me joy like reading, writing, cooking, enjoying nature, and spending time with my horse.
Calling my grandchildren and listening to what excites them.
Putting energy into my business and work.
2. What do I have influence over?
How much news and media I consume.
How much rest I get.
My health and wellness.
My spending and financial health.
3. What do I actually have no control over at all?
How others feel about or interpret world events.
The weather.
Decisions made at much higher levels than mine.
What the world will look like in 6 months, 12 months, 2 years, and beyond.
Next Steps: Review your list.
Everything in the first section (What I have control over) is a good place to focus your attention and energy when you're feeling caught up in uncertainty.
The second section (What do I have influence over) is a great starting point for creating self-care action steps. For instance, I can influence how much rest I get, so if I'm feeling ragged and weary, I can establish a habit of shutting down at 10:00 p.m. and going to sleep. Or I can have an open discussion with family and friends about spending and financial health, being transparent about how I'll manage holiday giving.
The third section (What do I actually have no control over) is where what I call "future tripping" comes into play. Future tripping means focusing on things you fear might happen, but you have no way of knowing with certainty if they will happen. When you catch yourself obsessing about these things, give yourself permission to return to section one (What I have control over) and engage with something from there.
Believe me, I know this is challenging.
We're wired to worry about the future. But speculating without enough information or evidence is a waste of this moment.
It's not easy but do your best to stay present and focus on what you can control or influence. Your nervous system will thank you.
If you'd like to access a PDF we designed to help with this exercise, regardless of the topic, visit http://lp.ncdsolution.com/circle-of-control.
I look forward to hearing how you're doing and whether this little exercise helps you as much as it helps me.