Bethesda Women’s Mental Health
The Great Unknown
Maintaining Wellness during Times of Uncertainty
by Dr. Drew Myers, MD on February 26, 2025
As residents of the DMV area, it has become difficult to find a corner where people aren’t talking about uncertainty. Many are government employees, contractors, or in some way affected by the changes to our current landscape. If that is you and you are struggling, you are not alone.
Uncertainty itself is a state of having incomplete information about something, which makes it difficult to predict or plan for an outcome. When we cannot predict an outcome, we can end up thinking of the “worst case” outcome and trying to plan for such. This is a form of cognitive distortion, which is an inaccurate or unhelpful thought that leads to negative emotions and behavior. One common cognitive distortion experienced during times of uncertainty is “catastrophizing”, in which you may assume the worst case outcome and also underestimate your own ability to cope. We often utilize catastrophizing as a means to allow us to try to prepare for the worst outcome in order to protect ourselves and our loved ones. But the reality is that you will be the most effective leader for yourself and loved ones if you are in a present, calm state of mind.
Uncertainty can have significant impacts on mental health. A very common reaction to uncertainty is stress and anxiety. This can manifest with things such as racing thoughts, fear, irritability, overwhelm, poor sleep, and perhaps physical responses such as increased heart rate and nausea. Depression can also develop in response to uncertainty with symptoms such as sadness, irritability, poor sleep, loss of interest in activities, and fatigue. If you have pre-existing mental health struggles, you may find that uncertainty can worsen those symptoms or make it more difficult to utilize coping skills you previously found helpful.
Now that we have found ourselves in an uncertain situation with an uncertain timeframe for resolution, there are ways to make the situation more manageable. First, if you find that the news is hijacking your nervous system and making you feel afraid, we must re-examine the way in which you are consuming the news. A helpful starting point is finding a news source that provides you accurate information in such a way that does not incite panic or polarization. Many of these news sources exist. I personally found that Jessica Yellen from “News Not Noise” is a great resource, but make your own selection on what feels right. Next, when consuming the news, remember that the conclusions you are drawing might not necessarily be the truth. They might be conclusions that you have drawn through a cognitive distortion. Also, it is helpful to remind yourself that you are currently safe (ex: “I am in my home, my family and I are safe in this moment”).
Outside of examining how we consume the news, there are other means to deal with uncertainty. Start by recognizing what information you do know, what is uncertain, and how that makes you feel or react. With that, acknowledge what is in your control and what is out of your control. This can be helpful in keeping us grounded in the present moment, as uncertainty tends to lead us to disengage from the present and project into the future. You may also benefit from recognizing that there are still positives in your life. One way to do this is through the practice of gratitude (ex: listing things you are grateful for). Recall the coping skills that you have utilized in previous times of uncertainty and how you have shown strength in the past. And finally, ask for help or support. Whether it be speaking to a loved one who has a shared experience or reaching out to your mental health provider for additional support, asking for help is a sign of strength, not an indicator of weakness or inability to cope.
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