Could uncertainty be contributing to your anxiety?

Feeling safe and secure matters. When something important in our lives feels uncertain - our relationship, job, finances, health or sense of belonging - it’s understandable for worries to start creeping in.

You might find yourself running through different scenarios, trying to predict what will happen or looking for reassurance that everything will be OK. Sometimes this helps us prepare. Other times, the search for certainty can leave us feeling even more anxious.

While there is no single cause of anxiety, taking a closer look at where uncertainty is showing up in your life can be a useful exercise. What feels unsettled right now? What can you influence? And where might you need support?

Do you feel secure in your relationships?

Relationships can bring a wonderful sense of connection and belonging, but uncertainty within them can be difficult. Perhaps you're questioning whether a relationship is right for you. Maybe trust has been damaged, you're worried about rejection or you simply don't know what the future looks like.

When we're uncertain about something important to us, it's easy to get caught in ‘what if?’ thinking. What if the relationship ends? What if I make the wrong decision? What if I'm alone?

If this sounds familiar, try bringing your attention back to what you know now.

How do you feel within the relationship? Are your needs being communicated and respected? What would you like to change? And what conversations might need to happen?

You don't have to make every decision immediately. Giving yourself space to understand what you're feeling can be an important first step.

If you're experiencing abuse or feel unsafe within a relationship, seek specialist support. Your immediate safety should always come first.

Do you feel secure in your work?

Work can be another significant source of uncertainty. It might be that your organisation is restructuring and you're worried about redundancy. Maybe your role no longer feels right, you're struggling with workplace relationships or Sunday evening regularly arrives with a familiar feeling of dread.

There may be parts of the situation you can't control. You can't guarantee that an organisation won't restructure, for example. But you can think about where you do have influence.

You might update your CV, remind yourself of your skills and achievements, explore other opportunities or think about what you want from the next stage of your career.

If you're unhappy at work, leaving isn't always the only option. Sometimes clearer boundaries, a conversation, a change of responsibilities or a shift in perspective can help. At other times, exploring something new may feel right. The important thing is giving yourself space to consider your options rather than feeling you have to solve everything at once.

Is money making you feel anxious?

Money worries can create a strong sense of uncertainty, particularly when we're dealing with rising costs, changes at work or unexpected expenses.

Financial anxiety can also exist when things look relatively secure from the outside. You may find yourself repeatedly checking your bank balance, worrying about future expenses or feeling that however much you have, it doesn't quite feel like enough.

If money is on your mind, consider what you're actually worried about. Is there a practical issue that needs attention? Are you worried about something that might happen in the future? Or is money connected to a wider feeling of security for you?

A coach can help you explore goals, confidence and your relationship with uncertainty, but they aren't a substitute for regulated financial advice. If you need help with debt, investments or specific financial decisions, seek support from an appropriately qualified financial professional or advice service.

What about your health and the wider world?

Health concerns and events happening around us can bring uncertainty too. When we're worried, it can be tempting to keep searching for more information. We might repeatedly check the news, scroll through social media or look for reassurance that everything will be OK.

Staying informed can be useful. Constantly exposing ourselves to distressing information may be less so. If you notice that news or social media is adding to your anxiety, consider setting some boundaries around how and when you engage with it.

And if you're worried about your health, seek appropriate medical advice rather than relying solely on online searches for reassurance.

What can you control?

When several areas of life feel uncertain at once, it can seem as though everything needs fixing - it doesn't.

Try choosing one thing that's worrying you and separating it into two parts: what you can influence and what you can't.

You might ask yourself:

• What am I worried will happen?
• What do I know for certain right now?
• Is there anything practical I can do?
• Is there a conversation I need to have?

You may discover that there is an action you can take. Or you may realise that you're trying to find certainty about something that simply can't be predicted yet.

The aim isn't to take control of everything. It's to recognise where you can make a difference and where you may need to make a little more room for what's not yet known.

How can coaching help with uncertainty?

Coaching can give you space to step back and look at what's happening from a different perspective. Perhaps you want to make a career change but are frightened of making the wrong decision. Maybe relationship uncertainty has left you questioning what you want, or financial worries have made you lose confidence in your longer-term plans.

A coach won't make those decisions for you. Instead, they can help you clarify what's important, recognise what's within your influence and identify manageable steps towards where you want to be.