Coping With Change and Uncertainty: Ten Everyday Wellbeing Habits From the NHS

Big changes, and the uncertainty that comes with them, can leave the mind racing about what might happen next. The NHS’s Every Mind Matters service sets out ten practical things people can do to look after their wellbeing when the future feels unclear. This guide summarises them in plain terms. It is general wellbeing information, not a treatment plan, and it points to sources of support for anyone who needs more than self-help.

Why uncertainty weighs on the mind

The NHS says most people can get caught in a spiral of worrying about the future, which usually goes away quickly, but that if it becomes a cycle of anxiety it can affect mental wellbeing, especially for someone already struggling with mental health issues. It says there are ways to manage uncertainty that reduce worry and stress (NHS Every Mind Matters, “How to deal with change and uncertainty”). The ten suggestions below follow the NHS page in order.

1. Take stock of how you feel

The NHS suggests putting time aside to think about the current situation and how it really feels, perhaps talking it through with someone trusted. It advises being kind to yourself and getting support, for example from NHS mental health services or mental health charities, if you think you might need it.

2. Focus on the short term

The further ahead someone looks, the easier it is to feel overwhelmed, according to the NHS. It suggests concentrating on the day-to-day and on what is in your power to do now, deciding what is important and breaking tasks into manageable chunks. It adds that easier tasks first can help when feeling low.

3. Acknowledge what is working

Even when everything feels up in the air, the NHS says some things, however small, do not change, such as a close relationship, a favourite meal or a meaningful song. Noticing and being grateful for these constants can help people recover from life’s knocks. Its suggestion is to consider what went well each day and list three things to be thankful for. Our guide to the science of gratitude looks at that habit in more detail.

4. Recognise your achievements

The NHS suggests taking 10 minutes to list accomplishments from recent months, however big or small, such as organising a cupboard, helping a neighbour or finishing a book. It says that for someone dealing with serious difficulties, just getting by is an achievement in itself.

5. Find a new rhythm

Routine and structure can be a powerful way to feel more in control and reduce uncertainty, says the NHS. The changes can be simple, such as a morning walk each day and a consistent bedtime. It also recommends making time each day to wind down, building in positive activities such as exercise, relaxation, hobbies and time with friends or family. Our guides to building an evening wind-down and to progressive muscle relaxation give practical starting points.

6. Try to stay in the moment

During change it is easy to forget the here and now. The NHS advises not dwelling on the past, fixating on the future or getting bogged down in things that cannot be known, because a person can only do their best with what they have today. It names relaxation, mindfulness and getting outside to enjoy nature as ways to focus on the present.

7. Reframe your thoughts

The NHS says it is easy to get caught in negative thoughts in difficult times, and that feeling uneasy is an understandable response to uncertainty for most people. It describes stepping back, examining the evidence for a thought and exploring other ways of looking at the situation. It is clear that this will not resolve the problems faced, but says it can help break a negative spiral and give a new perspective.

8. Decide what strategies work for you

The NHS reminds readers that this is probably not the first challenge they have faced and that they may already have strengths and skills to draw on. It suggests thinking about what has helped before, such as a lunchtime walk or a catch-up with a friend, and making it part of the daily routine. It adds that recognising when professional help with mental health is needed is an important coping strategy for many people.

9. Only do what is comfortable

People are encouraged to go at their own pace and not be pressured into things that feel uncomfortable, anxious or unsafe. The NHS balances this by saying that comfort should not become an excuse to avoid positive things, such as staying in touch with friends. It recommends discussing concerns with those close by and building in small positive changes.

10. Get practical advice

The last suggestion is to talk to trusted people and get support if needed. The NHS points to Citizens Advice as a good place to start for worries about employment or housing rights, says Mind has resources on looking after mental health in the workplace, and advises that for worries about bills or debt, the best thing is to talk to an expert and make a plan.

Putting it together

• Start small: choosing two or three of the ten is more realistic than trying all of them at once.
• Anchor them to the day: a morning walk and a set bedtime are the NHS’s own examples of a new rhythm.

When to get more support

The NHS page points readers who are struggling to its advice on anxiety, low mood and sleep, and encourages seeking support if it is needed. Anyone whose worries are affecting daily life can speak to a GP.

The bottom line

The NHS’s ten habits for change and uncertainty centre on a few ideas: notice how you feel, keep to the short term, acknowledge what still works, build a routine, stay in the present and use practical help where it exists. They are self-help suggestions rather than treatment, and the NHS points people to professional support when worry becomes a cycle of anxiety that is affecting wellbeing.

Sources

• NHS Every Mind Matters, “How to deal with change and uncertainty”