Living in the uncertainty: How to take care of yourself when the future feels scary.

Living with uncertainty is one of the most universal—and difficult—human experiences. Not knowing what’s going to happen can feel incredibly unsettling. It stirs up fear, anxiety, and a sense of being out of control. In response, many of us try to manage that discomfort by preparing for the worst.

When uncertainty shows up, our minds often jump straight to everything that could go wrong. Anxiety steps in and tries to protect us by rehearsing worst-case scenarios—under the belief that if we imagine the pain ahead of time, maybe it won’t hurt so much if it happens. We tell ourselves that being “ready” will keep us safe.

But what we often forget in these moments is that things might also work out, or land somewhere in between. There’s an entire spectrum of possibilities between everything falling apart and everything going perfectly.

This is where the real work lies: trusting that no matter what happens, we’ll find a way to take care of ourselves. We’ll continue to show up, make decisions, and move forward—even if the path is unclear.

When You Feel Powerless About the Future, Try This:

1. Come Back to the Present Moment
When anxiety about the future takes over, gently guide yourself back to what is happening right now. The present moment is the only place where we can truly ground ourselves.
You might try saying: This is what’s happening right now. This is where I am. Here’s how I can take care of myself in this moment.

2. Remember the Facts
Instead of spiraling in “what ifs,” come back to what you do know. What’s actually true right now? What information do you have? Naming and grounding in facts can help ease the pull of fear and re-center your perspective.

3. Make Room for Possibility
The unknown is uncomfortable, yes—but it isn’t inherently dangerous. In fact, the unknown can hold hope and potential just as much as it holds risk. Fear doesn’t mean you stop living or hoping. It simply means you're human.

Living in the unknown and accepting reality as it is—without trying to control or predict it—is deeply courageous work. Whether you’re waiting for a diagnosis, navigating a life transition, or simply facing a future that feels unclear, it’s okay not to have all the answers.

You can be scared and still move forward. You can feel powerless and still take care of yourself.
You don’t have to have it all figured out to be okay.