With almost constant headlines discussing the catastrophic crises currently facing humanity – from climate change to political polarization and war – many of us experience feelings of existential uncertainty.
This can manifest in different ways, such as feeling stressed or sad when consuming the news. You may also feel a more subtle but persistent sense of anxiety and worry about the future.
These feelings are actually linked to changes in the brain. By knowing how this works, we can figure out what techniques will best help us manage this emotion when we experience it again.
Worrying thoughts and feelings of existential threat increase activity the tonsil – an area of the brain that responds to threat. This releases stress hormones – first in the brain (hypothalamus and pituitary gland) and then in the adrenal cortex (located above the kidneys).
The release of these hormones from the adrenal cortex can affect our attention, problem-solving, and decision-making abilities because of their effects on two separate areas of the brain that support cognitive functions and memory. prefrontal cortex and the hippocampus. These areas can substantially reduced stress hormone levels, but may become less effective in response to highly stressful events or very frequent experiences of stress and anxiety. Chronic exposure to stress damages these two areas of the brain and can create a vicious cycle of prolonged stress.
To deal with this uncertainty and anxiety, a common response people use is information search – where we seek information about an event or situation to feel more confident and less anxious.
But this coping mechanism can lead to scrolling through social media, where negative content tends to exist are shared more frequently and feelings of existential uncertainty are exploited financial or political gain. Our brain remembers too negative information better than positive information, which is why negative content is often used for manipulation.
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Our efforts to understand existential uncertainty may also make some people more prone to conspiracy theories. This is because when we feel threatened and uncertain, any explanation for what is happening seems better than none – and this brings some short term relief from our concerns.
We may also be more inclined to cling to ideas and values to make us feel part of something bigger than ourselves when we experience existential uncertainty. That’s why some people feel more strongly about their own political or religious views in times of turmoil – even if such beliefs can be sown distrust of others.
These coping mechanisms may only provide short-term relief from anxious feelings—and may even worsen our mental health in the long run. To better cope and protect your mental health during times of existential uncertainty, here are some more effective things you can do instead:
1. Stress reduction exercises
The next time the news makes you feel anxious, try naming the feeling you’re experiencing. The naming of emotions can reduce their intensity and unpleasant appearance. Then count to four while inhaling and count to five while exhaling. Exhaling for longer activates it parasympathetic system – the nerve cell pathway that helps the body rest and relax.
Using a “sensory anchor” such as a nearby sound or object to draw your attention to the moment it can also be effective. This can suffocate it stream of disturbing thoughts.
Other stress-reducing activities you can add to your daily routine include: practicing relaxation techniques such as progressive muscle relaxation or taking short breaks of awareness. Physical activity, such as dancing or going for walks, can also temporarily reduce stress, as brief acute stress during exercise is another way activation of the parasympathetic system afterwards.
2. Look to connect
It can be helpful when you’re experiencing existential uncertainty to remind yourself that others probably feel the same way. Recognizing her common humanity of our worries can help reduce the feelings of threat we have.
Awe-inspiring activities such as spending time outdoors, making art or meditation or prayerthey can all expand his feelings connectivity and anxiety reduction.
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Writing about what you are grateful for is another helpful way reduce anxiety in times of uncertainty. This is increasing brain activity in the medial prefrontal cortex – an area of the brain involved in emotion regulation, stress and enhancing social connection. The increased brain activity can last up to three months.
Practicing compassion can also reduce anxiety during times of existential uncertainty. While seeing the pain of others can cause distress empathy – a negative emotion also associated with withdrawal – finding ways to be compassionate and help others can shift this in a positive feeling and makes us feel closer to people.
3. Change your thinking
Instead of spending hours scrolling, try using your need for information to search creative solutions or view judgments as opportunities for innovation where you can put your skills to good use.
Or, try finding initiatives that help create this kind of constructive mindset. This can be anything from volunteering at a food bank or charity, writing a blog to create art. These types of activities can have a regulatory effect on the stress response mental health protection and reduce negative emotions.
Similarly, new creative ways of responding to times of crisis can shift our thinking to focus on the solution – rather than dwelling on the problems at hand. This can they support our emotional well-being.
If everyone follows these tips, it can create a more collaborative environment something that can bring us a little closer to dealing with today’s global crises on a collective, societal level.
