Finding Balance in a Shifting World
- julieannecaterini
- May 17
- 3 min read
It’s easy to believe that if we could just plan better, control more, or stay ahead of the curve, we could avoid the discomfort of uncertainty. But real balance, the kind that brings peace amidst the unknown, asks something deeper of us. It asks us to slow down and notice. To notice how uncertainty pulls at our nervous system. To notice the thoughts that spiral, the fears that surface, and the tightness in our chest. Not to judge any of it, but to meet it with curiosity and care.
Because uncertainty isn’t a problem to fix. It’s an invitation to anchor more deeply into ourselves. In this post, we explore how uncertainty impacts the mind, heart, and body and how we can begin to trust ourselves, not because we know what’s coming, but because we know how to stay present when we don’t.
Why Uncertainty Feels So Overwhelming
From a neuroscience perspective, our brains are designed to predict and protect. When we can't predict what's coming, the brain interprets that as a threat, activating stress responses that impact our thoughts, emotions, and bodies. Even when nothing dangerous is actually happening, uncertainty can still feel unsafe.
In the Mind it may feel like: racing thoughts, overthinking, catastrophizing. The mind searches for control, imagining worst-case scenarios to prepare for anything.
In the Heart it may show up as : fear, grief, irritability. Emotions rise and fall quickly. There's a sense of emotional flooding or dread.
In the Body you may notice: tension, restlessness, disrupted sleep, and digestive issues. The body holds the story of fear, even when the threat is just emotional.
This is your nervous system trying to protect you. The work isn’t to shut it down, it’s to learn how to support it.
To better understand how our nervous system responds to uncertainty, it can be helpful to look at the Polyvagal Theory by Dr. Stephen Porges. This theory explains how our autonomic nervous system shifts between different states: ranging from feeling safe and connected to feeling anxious, frozen, or shut down, depending on how secure we feel in the moment.
The illustration below shows how these states align with our physiological and emotional experiences. It reminds us that our reactions to uncertainty aren't signs of weakness, they're adaptive responses meant to protect us.
How to Find Ground in the Unknown
The question becomes: How do I stay with myself when I don’t know what comes next?
Here are a few practices to build steadiness within uncertainty:
1. Nervous System Anchoring
Plant your feet on the floor.
Take a long, slow breath—exhale longer than you inhale.
Try the 5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Try it here
These small cues remind your system: I am here. I am safe. I can handle this moment.
2. Compassionate Awareness
Ask yourself: What part of me is most afraid right now? What does it need to feel safe?
Place a hand on your heart and whisper, "I'm doing the best I can. It's okay to move slowly."
3. Reconnect to the Present
Worry pulls us into the future. Regret drags us into the past.
Anchor into now with this mantra: "I don’t need to have it all figured out. I only need to meet this moment."
4. Root in Self-Trust
Reflect: "When have I navigated the unknown before? What helped me get through it?"
Trust is built in hindsight, when we remember our resilience, we can move forward with more confidence.
Closing Reflection
Uncertainty isn’t the enemy. It’s the ocean we learn to navigate. And trust? Trust is the anchor we carry within. You don’t need perfect clarity to move forward. You just need the courage to take the next honest step.
Here is a free mini toolkit that invites you to pause and notice how uncertainty may show up in your mind, heart, and body.
Stay rooted in self-kindness.
With care, Julie
The Integrative Counsellor
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