Managing Feelings Of Worry And Uncertainty

There's no escaping the uncertainty life comes with. We only have to think back to 2020 to remember how much uncertainty we were all struggling with. So how do you centre yourself when so many things feel out of your control? I created this audio with all of that in mind. Sit back and let my voice guide you back to calm.

Transcript

So just starting by taking a nice deep breath in through your nose and then releasing the breath all the way out through your mouth whenever you're ready.

And you're just going to do this a few times,

Breathing in through your nose,

Breathing out through your mouth,

Allowing yourself to slow down your breath,

Deepen your breath,

Helping your body to relax into this space.

So as you come here today you might be finding yourself in a space of uncertainty.

And uncertainty can be such a difficult space to be in.

It can make us feel so uncomfortable because the unknown doesn't always feel safe.

Often we want to know the answers so that we can ensure that everything will be okay and we can foresee everything that may or may not happen.

So just starting by giving yourself a little bit of compassion for how hard this space is to be in.

It doesn't really matter what you're feeling uncertain about,

All that matters is right now you are feeling uncertain.

It might be about work,

It might be about a relationship,

It might be about life in general.

Either way I'm here with you because I understand how tough it can be to be sitting with uncertainty.

And the thing about uncertainty is that it's all around us.

I guess life is uncertain isn't it?

It's always been uncertain.

But in moments like this it feels even more uncertain.

It feels like we can't grasp onto anything.

So firstly what I want you to do is I want you to think about perhaps just one thing that hasn't changed.

Even if it feels like everything's been uprooted or everything is unknown.

I want you to see if you can think about one thing that maybe is the same.

So maybe it's one relationship in your life that is still the same.

Maybe it's something that you do day to day that is still the same.

So just taking a moment to tune into that and remind yourself that there is still at least one thing in my life that is still the same as it has been.

So well done if you've been able to think of one thing and if you haven't that's okay too.

What we're going to start to do now is begin to find more ways to anchor.

So that first way might be to anchor into something that still feels certain,

Still feels the same.

But let's continue to find more things together.

So I'm going to offer you some statements or affirmations we could call it that might help you in this moment.

And it's okay if some of them don't resonate for you.

They have to feel true.

You have to feel as though you can believe them.

But allow me to offer them to you and anchor into any that feel true,

That feel helpful.

Taking another breather and absorbing the affirmation that says I trust in my ability to cope and adapt should I need to.

And the should I need to part is so important here because what we can do is we can attempt to adjust and change what we may or may not do in the future rather than actually take it as it comes.

So I trust in my ability to cope,

Change,

Adapt should I need to.

If that comes I know I can do that.

And then I want you to think about a time where you actually have done that.

So take your time here but see if you can remember a time where things were uncertain and you did manage to cope.

You did manage to adapt based on what was happening.

Maybe even it worked out better than you actually thought.

Now if you're struggling to do that let me offer you one thing that may well be that thing.

So let's think about just for a moment the pandemic that we've all been through and just ground into the fact that you coped with that.

You coped with the unimaginable event of a pandemic and even if it brought you to your knees,

Which I know it did for a lot of people,

You did get through it.

You're here,

You're here listening to this.

Well done you got through that.

If somebody had told you that before it happened I imagine you might not have thought that you would have been able to.

That was uncertainty and that was a time that you managed to get through.

And next I want to offer you the affirmation that says I trust in my ability to always find solutions.

See how you feel when I say that.

Do you trust your ability to do that?

Do you not?

Do you often remind yourself in moments of worry that solutions probably will be there because it can be so easy to forget that we have this ability to solve problems and to figure it out as it comes.

So absorb that affirmation that says I trust in my ability to always find solutions.

And next I'm going to offer you even if something unexpected happens there will often be solutions.

This is similar to the last one but it allows you space to really recognize that it's okay if unexpected things happen.

So again should that happen,

Should unexpected things happen,

I can trust that there will be solutions.

The next affirmation I want to offer you is I might have an idea of how I want my life to go but I allow room for change,

For flexibility.

I allow myself to maybe even experience a different path that I didn't even know existed.

See how your body reacts to that one.

See if it helps to anchor you.

See if you feel any resistance to it.

This one is so important because sometimes we can hold life in such a rigid way and we believe that it has to go a certain way,

That it's almost linear.

And then when uncertainty comes in and we're not sure about something that may or may not happen we can panic because we've got into our head that it has to go a certain way.

And I understand that,

I really do.

We want to see it go in a certain way,

We have an idea of what we want but let's ground into that idea that actually maybe it doesn't have to go a certain way.

Actually maybe it doesn't have to go a certain way and maybe there is other paths that could work out just as well or even better.

And lastly,

The last affirmation I want to leave you with is I zoom out of life and see the bigger picture,

Trusting that things will unfold exactly as they need to.

Now again it's okay if you don't resonate with this.

This can require maybe more beliefs in the idea that we can trust our paths and that things will be okay.

It's okay if you don't resonate but I just want to offer it to you.

I zoom out of life and I see the bigger picture,

Trusting that things will unfold exactly as they need to.

So I hope some of those affirmations has helped to re-anchor you and re-ground you in this moment of uncertainty,

Knowing that it's okay if you're feeling this.

Keep anchoring into whichever ones resonated for you and keep remembering that you are not alone in this.

We all feel this level of uncertainty and we've all gone through so much uncertainty recently in recent years.

So you're not alone in this.

Keep listening to this as many times as you need to and know that even if uncertainty is there,

It doesn't mean that you won't be okay.

Trust in your ability to cope.

Take another deep conscious breath in,

Releasing any remaining tension you might be holding onto on the out breath and then just allowing yourself to be.

If you need some time now,

Just to yourself or you want to go on to do some journaling,

Just go and do whatever you're now needing to do.

Reviews

This was absolutely amazing and perfect for me right now. I’m feeling so anxious and this was like sitting down with my friend who is calming me. Thank you from the bottom of my heart, Scarlett. This is going on my favorites playlist. 🙏🏻💚

Saving this one for future use. Very helpful-thank you!

Your voice and words are so very soothing and lovely. Thank you!

Really helpful meditation for lowering anxiety and facing uncertainty. I’m feeling much calmer and more grounded after listening. Thank you!

Thank you. Your words and guidance have been incredibly helpful 🙏