Anxious? Overwhelmed? Depressed by the news headlines? With so much unfolding on the world stage, the capacity to deal with uncertainty is a critical skill for all of us. 

Identifying ways to not be bullied by fear is important because when the fear center of our brain is activated, it suppresses the part of our brain most able to fully attend to what is in front of us and to connect with others. 

Here are the three practices to help us deal with uncertainty:

1. Nurture relationships.

We need relationships because brains are social organs and without relationships, our brains literally shrink. Differences of opinion push us away from our loved ones unless we are intentional about not letting that happen. One of the best ways to get through difficulties is to nurture a few key relationships in our lives that allow us to speak truth, express confusion, laugh and exhale — relationships that remind us who we are and what ultimately matters. 

2. Mind the narrative. 

The narrative or story we develop about our circumstances can be much more important than the circumstances themselves. For example, if my narrative about natural disasters focuses on fear, I will experience the situation as debilitating and overwhelming. But if my narrative focuses on courage and the strength of the human spirit, I’ll be lit up with passion and hope, which fuels my ability to take the next steps and participate in a solution.

3. Zoom out. 

The children’s book Zoom, by Istvan Banyai, begins with a splotch of color. Turning the page, the picture zoom out, and you see that splotch is actually the comb of a rooster. On the next page, you see that the rooster is only a small detail in a picture gazing out a cottage window, and so on. On every page, you think you know what you’re seeing until you turn the page and gain an entirely new understanding. In this whimsical way, the book shows the importance of widening our lens when we feel stuck of overwhelmed. On every page, you think you know what you’re seeing until you turn the page and gain an entirely new understanding. In this whimsical way, the book shows the importance of widening our lens when we feel stuck or overwhelmed. 

Nurturing relationships, minding our narrative and zooming out will help us stay grounded, present and loving in uncertain times.