No one can predict the future, but that doesn’t mean we’re comfortable with uncertainty. In fact, uncertainty denies us what we naturally desire and seek in our lives—a sense of control and security. Without them, stress and anxiety fill the void, heightened by the degree of risk we perceive to our well-being.
Take the pandemic, for instance. For most of 2020, the stress and anxiety stemming from the fast spread of a new, unpredictable, disruptive, and life-threatening virus gravely tested our ability to cope.
Today, many people are trying to cope with the stress and anxiety created by massive and rapid change. We can’t predict the impact of AI on how industries will operate and what it means for jobs and livelihoods. We don’t know how the actions of a new US government administration will affect the economy and our way of life. Some of these macro issues were already creating pervasive stress in 2024: Last fall, more than 70% of US adults said the future of the country (77%) and the economy (73%) were significant sources of stress, according to the APA’s Stress in America survey.
The stress of uncertainty can have toxic effects on the mind and body
In a time of uncertainty, we expend energy trying to figure out what will happen and preparing for those possible outcomes, according to Aoife O’Donovan, PhD, a psychologist and expert on stress and trauma. Simply by anticipating a threat to our well-being, our stress response kicks in just as if we were facing a real threat in the moment.
But when the threat doesn’t immediately materialize, our stress response is prolonged and the mind and body suffer. Chronic stress from uncertainty puts people at risk for autoimmune conditions, cardiovascular disease, and mental disorders such as anxiety and depression.
5 ways to support employees feeling stressed and anxious about the world
Supporting employees in this time of uncertainty doesn’t mean delving into politics or other sensitive topics and trying to find answers. Instead, managers can give employees tools and resources to support them when they’re feeling stressed, anxious, or overwhelmed by events beyond their control. Here are five recommendations:
1. Provide psychologically safe spaces
With your teams, acknowledge that the world beyond the workplace is creating stress and anxiety for many people. Let them know that their emotions are valid and won’t be judged, and that your goal is to find ways to support their mental well-being. Walk the talk by sharing your own experience and demonstrating compassion for others. Our Mindful Manager Checklist can help you get started.
2. Encourage practicing mindfulness throughout the day
Mindfulness is a state of active, open attention to the present moment, while fully accepting our thoughts, feelings, and sensations. By immersing ourselves in the present, we step away from negative thinking about an uncertain future. It’s not surprising that regular practice of mindfulness meditation has been shown to reduce stress, anxiety and depression. It’s also associated with building tolerance for uncertainty.
Practicing mindfulness doesn’t require a lengthy time commitment. For example, Navigating Through World Events is a new mindfulness series with author and purpose coach Jay Shetty that provides tools to help people shift out of helplessness and fear. Available on Calm and the Calm Health platform, each of the six-minute episodes offers practical guidance on managing news overload, caring for oneself while staying engaged, and finding rest during uncertain times.
3. Talk with your teams about limiting their exposure to news
With smartphones and social media apps, consuming negative news is hard to avoid. In fact, it can be addictive, which is why doomscrolling has become a common and well-recognized phenomenon. Talk with your teams about the risks of constant news exposure to fuel anxiety and stress and offer them tools to help them limit their exposure.
Build Healthier Phone Habits by Aditi Nerurkar, MD, MPH, is a five-session program designed to help people establish a more balanced relationship with their phone and protect their mental health as they navigate the digital world. The program is available on Calm and on the Calm Health platform.
4. Foster connection and make good news
Isolation can amplify stress and anxiety. You can help foster community within your teams through team-building activities or even virtual meetups. Even better, if you’re located in the same area, come together to give back to the community in some way. Have the group choose a group volunteering activity or charity to donate to. Even small gestures in the community can help people feel more connected and that they’re making a difference.
5. Reinforce the importance of self-care
In turbulent times, we tend to focus our attention outward rather than on ourselves. And when stress and anxiety build, we can turn to behaviors that don’t serve us, such as overeating or staying up too late.
Remind your team members about the importance of self-care. Encourage them to extend kindness and compassion to themselves, not just others. Reinforce the benefits of eating well, getting quality sleep, and incorporating movement into their daily routines.
Building awareness of mental health resources
This time of uncertainty is a great opportunity to build awareness and understanding of the mental health benefits offered by your organization. In team meetings, one-on-ones, onboarding materials, internal websites, and communication platforms such as Slack, highlight resources and how to find them. Communicating consistently about mental health will help reduce stigma and facilitate more employees getting the support they need.
