Reflection guide: overcoming the negative effects of uncertainty

1. Regaining our focus during times of uncertainty
1. A reflection guide: recognising and managing our response to uncertainty
2. Are we there again?
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4. The causes of concern are many and varied
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6. When your worries compete,  your brain gets busy
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8. How this plays out in our working lives
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10. Why it matters to know your pattern
2. Five steps to quieten the noise
1. 1. Acknowledge what’s going on.If the world around you is causing anxiety, be honest about it. You’re certainly not alone.
2. 2. Identify your biggest concerns.Name them - not to dwell, but to bring them into the light. Even a short list helps.
3. 3. Notice any cognitive dissonance.Are there opposing thoughts pulling your attention? Write them down. You're not looking to solve them - just to acknowledge their weight.
4. 4. Use a simple matrix to sort through the noise.Draw two axes:– Can I influence this? (yes/no)– Does this affect me directly? (yes/no)Anything that lands in the “yes/yes” box might be worth action. Anything else can be noted and put down and parked - not because it doesn’t matter, but because you can’t carry everything at once.
5. 5. Observe how this helps regulate your response.These steps re-engage the prefrontal cortex and reduce the dominance of the amygdala. In other words, they return some power to the part of your brain that knows how to make reasoned choices.
3. In summary
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Reflection guide: overcoming the negative effects of uncertainty

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