Existential uncertainty: how it affects your mind – and what you can do about it

With near-constant headlines discussing the devastating crises humanity is currently facing – from climate change to political polarisation and war – many of us are experiencing feelings of existential uncertainty.

This can manifest in different ways, such as feeling anxious or distressed when consuming the news. You might also feel a more subtle but persistent sense of unease and worry about the future.

These feelings are actually linked to changes in the brain. By knowing how this works, we can understand what techniques will best help us to manage this feeling when we next experience it.

Worrying thoughts and feelings about existential threats increase activity in the amygdala – a brain region that responds to threat. This releases stress hormones – first in the brain (hypothalamus and pituitary gland) and then in the adrenal cortex (which sits on top of the kidneys).

The release of these hormones from the adrenal cortex can impact our attention, problem-solving and decision-making abilities due to their effects on two distinct brain regions which support cognitive functions and memory – the prefrontal cortex and the hippocampus. These regions can actually decrease stress hormone levels, but can become less effective at doing so in response to extremely stressful events or very frequent experiences of stress and anxiety. Chronic stress exposure damages these two brain regions, and can create a vicious cycle of prolonged anxiety.

To cope with this uncertainty and anxiety, one common response people use is information seeking – where we seek out information about an event or situation in order to feel more certain and less anxious.

But this coping mechanism can lead to doomscrolling on social media, where negative content tends to be shared more frequently and feelings of existential uncertainty are exploited for financial or political gain. Our brains also remember negative information better than positive information, which is why negative content is often used for manipulation.

Our attempts to make sense of existential uncertainty can also make some people more susceptible to conspiracy theories. This is because when we feel threatened and uncertain, any explanation for what’s happening seems better than none – and this brings some short-term relief from our worries.

We may also be more inclined to cling to ideas and values that make us feel part of something bigger than ourselves when experiencing existential uncertainty. That’s why some people find themselves feeling more strongly about their political or religious views during periods of unrest – even if such beliefs can sow distrust towards others.

These coping mechanisms may only provide short-term relief from feelings of anxiety – and 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

Next time the news makes you feel anxious, try naming the emotion you’re experiencing. Naming emotions can reduce their intensity and unpleasantness. Then count to four while breathing in and count to five while breathing out. Breathing out for longer activates the parasympathetic system – the pathway of neural cells that helps the body rest and relax.

Using a “sensory anchor” such as a nearby sound or object to ground your attention in the moment can also be effective. This can quell the stream of worrying thoughts.

Other stress-reducing activities you can add into your daily routine include practising relaxation techniques such as progressive muscle relaxation or taking brief mindfulness breaks. Physical activity, such as dancing or walks, can also temporarily decrease stress as brief acute stress during exercise is another way of activating the parasympathetic system afterwards.

2. Look to connect

It can be helpful when experiencing existential uncertainty to remind yourself that others are probably feeling the same way. Acknowledging the common humanity of our worries may help reduce the feelings of threat we have.

Awe-inducing activities, such as spending time outdoors, making art or meditating or prayingcan all expand feelings of connectedness and reduce worry.

Writing about what you’re grateful for is another useful way to decrease distress during times of uncertainty. This increases brain activity in the medial prefrontal cortex – a brain area involved in regulating emotions, stress and boosting social-connectedness. The increased brain activity can last as long as three months.

Practising compassion can also reduce distress during times of existential uncertainty. Whereas witnessing others’ suffering can trigger empathic distress – a negative emotion that’s also linked to withdrawal – finding ways to be compassionate and help others can shift this into a positive emotion and make us feel closer to people.

3. Shift your thinking

Instead of spending hours doomscrolling, try using your need for information to search for creative solutions or view the crises as opportunities for innovation where you can put your skills to positive use.

Or, try finding initiatives that help to create this kind of constructive mindset. This can be anything from volunteering at a food bank or charity, writing a blog to making art. These kinds of activities can have a buffering effect on the stress response by protecting mental health and reduce negative emotions.

Similarly, new creative ways of responding during times of crisis can shift our thinking to being solution-focused – instead of dwelling on the problems we face. This can support our emotional wellbeing.

If everyone follows these tips, this may create a more cooperative environment which may bring us a bit closer to addressing current global crises at the collective, societal level.