How to Be Happy in Uncertain Times

We get very few guarantees in life, which means we’re always living in uncertain times. Some more uncertain than others. Even if you’re uncomfortable embracing uncertainty, and being invigorated by it seems out of reach, here’s what you can do to turn fear into fantastic.

1. Focus on what you can do, let the rest go. Give all your time and energy to that which is within your control- which is mostly limited to how you think, act and feel. Let go of grudges, anger, pain and fear for they do not serve you.

2. Stay in the present moment. Ruminating about the past, the last time there was a recession, set back, job loss or other difficult moments in life or focusing too much on the future prevents you from fully enjoying the day you’re in.

3. Remember that you have survived uncertain times already. You have experienced difficulties and come out on top. That same strength will get you through life’s challenges in the future too.

4. Connect with friends and family. Connection is a cornerstone of happiness. Often, people who are isolated feel more depressed. Investing in your friends and family who have your back and you have theirs (in an always and forever kind of way) gives you the security to get through uncertainty.

5. Focus on the good. Good and bad things happen to everyone. Finding the silver lining in adversity helps us to keep the perspective that good things are more plentiful than difficulties. There are gifts in every day.

6. Practice compassion. Be a compassionista. Listen intently to the stories of others. Be involved enough to be empathetic and kind without taking on the weight of the situation as your own. Offer to help if that seems appropriate, keeping in mind that sometimes listening intently is enough.

7. Control what you let in. There is negativity everywhere you look and listen- in the news, politics, in your environment at work and maybe even at home. Energy is contagious; you can protect yourself by limiting time spent with negative people. Balance what you can’t avoid with healthy doses of positive. Seek out stories about the good things happening around the world. Better yet, be the good.

8. Be a judgment-free zone. Each of us is doing our best with the mental, emotional, spiritual and physical resources we have. These resources vary by the day and are different for everyone based on our early childhood programming, experiences, personal filters and personality traits. How we think, act and feel are based on genetics and what was role modeled for us until we learn different or better. In this, we must not pass judgment on others for their abilities. It’s also why we must be kind and compassionate. Be willing to go first and with those you believe don’t deserve it. Spread more of what you want to see in the world.

9. Lean into your faith. If you have a religious or spiritual practice, lean into it. You cannot feel faith and fear at the same moment. You are choosing one or the other. Simple prayers like “Show me” or “Help” and “Thank you” are enough.

10. Move your body. Walk, run, exercise, do yoga. Do what works best for you. Exercise releases endorphins, serotonin and other happy chemicals in your brain. You will feel the benefits quickly and enduringly. Not only do you reap the physical rewards of feeling more comfortable in your skin, you feel emotional benefits too. Exercising when you least feel like it is when it does the most good.

11. Meditate and practice mindfulness. Include at least 15 minutes of stillness in your day. Learning to observe your thoughts through mindfulness and meditation teaches you to have control when your brain wants to worry. This control allows you to release anxiety, anger, and frustration so that you can easily return to happiness.