Introduction

"We are living in uncertain times" is a phrase that has been repeated across the centuries giving us an indication of the challenges that societies face. Uncertainty is unavoidable and very much a part of being human. That said, when we are knee deep in turbulence (which will be relative to our own society and experiences of life), we will be feeling it. On a macro level, there are global crises, there is a change in the world order and there are raging wars. On a personal level, financial challenges, juggling several aspects of life, personal transitions and everyday unpredictability is present. Professionally, services are facing cuts, reduced spending and restructure. The leakage of the information that NHS England will be abolished and that there will be cuts in other areas (about 30,000 jobs), was heard by the very staff who will be affected via social media and on the news! Not knowing what comes next can be deeply unsettling. For those who have experienced trauma, uncertainty can be particularly triggering, as it may mirror past experiences of instability or danger. Let's apply a trauma-informed lens to consider how we can navigate uncertainty with greater emotional resilience, self-awareness, and a sense of grounding.

What is a trauma-informed lens? It acknowledges the way that past experiences shape our responses to stress and provides strategies for staying present, regulating emotions, and fostering safety, both within ourselves and in the environments we create. By understanding how uncertainty affects the brain and body, we can develop practical, compassionate strategies to help ourselves and others feel more secure, even in unpredictable times.

If you're feeling overwhelmed, or you're responsible for your team's well-being, or maybe both (!) then I hope you find this post helpful and essentially, a little grounding!

The Impact of Uncertainty on the Nervous System

When faced with uncertainty, the brain seeks patterns and predictability to create a sense of safety. The limbic system, responsible for processing emotions, activates the body’s fight-flight-freeze response, leading to heightened stress levels, anxiety, and hypervigilance (Porges, 2022). For individuals with a history of trauma, uncertainty can intensify these responses, reinforcing feelings of helplessness or fear (Van der Kolk, 2014).

Why does this happen? Trauma conditions the nervous system to anticipate danger, making unpredictability feel unsafe. The prefrontal cortex, responsible for reasoning and problem-solving, may become overwhelmed, making it harder to manage emotions, make decisions, or remain grounded in the present (Siegel, 2021).

A Trauma-Informed Approach to Living with Uncertainty

Rather than trying to eliminate uncertainty, a trauma-informed perspective encourages us to develop tools that foster safety, self-regulation, and connection, helping us to navigate the unknown with resilience. Below are key trauma-informed strategies for staying grounded:

Creating Predictability Where Possible

While we cannot control everything, we can introduce small rituals and routines into daily life to create a sense of stability. Trauma-informed practices suggest:

• Establishing consistent daily routines, even in uncertain circumstances.
• Using grounding techniques, such as mindfulness or structured breathing exercises, to provide the nervous system with a sense of control.
• Breaking tasks into manageable steps to reduce overwhelm.

These strategies help provide anchors of predictability in otherwise uncertain situations, reducing stress and supporting emotional regulation (Perry & Winfrey, 2021).

Building Emotional Awareness and Self-Compassion

When uncertainty triggers anxiety, it is essential to recognise and validate our emotional responses. A trauma-informed approach includes:

• Practicing self-compassion by acknowledging that feeling unsettled is a natural response.
• Reframing uncertainty as an opportunity for growth, rather than solely a threat.
• Identifying emotional triggers and responding with gentle self-care rather than self-judgment.

Understanding how uncertainty affects our unique nervous system allows us to approach ourselves with greater kindness and patience (Germer & Neff, 2019).

Strengthening Connections and Co-Regulation

One of the most powerful antidotes to uncertainty is connection. I love Benjamin Zephania's People Need People. There's no way round it! Humans are wired for co-regulation, meaning we draw safety from supportive relationships (Porges, 2022). Trauma-informed practices emphasise:

• Seeking connection with trusted people to counteract feelings of isolation.
• Engaging in shared activities that promote grounding, such as talking, walking, or creative expression.
• Using relational safety cues, such as eye contact, reassuring tone and active listening, to foster security in uncertain times.

Strong relationships provide a buffering effect against stress, reminding us that we do not have to navigate uncertainty alone. I share more about Ways of Belonging and connection here.

Developing Tolerance for Discomfort Through Mindfulness

Uncertainty is often accompanied by discomfort, which can lead to avoidance behaviours. Mindfulness practices help increase distress tolerance, allowing us to sit with uncertainty without becoming overwhelmed. Trauma-sensitive mindfulness* includes:

• Practicing grounding exercises, such as naming five things you can see, hear, or touch.
• Using breathwork, such as box breathing (inhale for four counts, hold for four, exhale for four, hold for four).
• Observing thoughts without judgment, reducing reactive responses to uncertainty.

*Dr Juliet Young creates lots of images that demonstrate these practices.

These practices regulate the nervous system, making it easier to stay present rather than defaulting to fight-flight-freeze patterns (Treleaven, 2018).

Fostering a Sense of Meaning and Purpose

A trauma-informed approach recognises that meaning-making is essential in times of uncertainty. When circumstances feel unstable, focusing on values, personal strengths, and small moments of purpose can provide grounding. This includes:

• Engaging in activities that align with personal values, such as volunteering or creative expression.
• Reflecting on past resilience, reminding ourselves of times we navigated uncertainty successfully.
• Setting small, achievable goals, even in the face of unpredictability.

Developing a purpose-driven mindset fosters resilience, making it easier to endure periods of change with greater emotional stability (Liu & Boyatzis, 2021).

Conclusion

Living with uncertainty is not about eliminating discomfort but learning to navigate the unknown with greater resilience, self-awareness, and support. By adopting a trauma-informed perspective, we can develop practical strategies that help us stay grounded, even in times of unpredictability.

When we understand how uncertainty affects our brain, body, and emotions, we can approach it with curiosity rather than fear. By creating predictability where possible, fostering connection and practicing self-compassion, we equip ourselves, and those we support, with the tools to thrive, even in uncertain times. In a world that often feels unstable, our ability to stay grounded is a powerful form of resilience.

We offer support with reducing burnout and understanding vicarious trauma. If you need any help and support or just a general chat about ‘all things Trauma Informed’, please get in touch with Lyndsay, our Working Together Lead at lyndsay@ticservicesltd.com and our team will support you in your journey.

References

Germer, C. K., & Neff, K. D. (2019). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. Guilford Publications.

Liu, H., & Boyatzis, R. E. (2021). Focusing on Resilience and Renewal From Stress: The Role of Emotional and Social Intelligence Competencies. Frontiers in Psychology, 12, 685829.

Perry, B. D., & Winfrey, O. (2021). What Happened to You? Conversations on Trauma, Resilience, and Healing. Flatiron Books.

Porges, S. W. (2022). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.

Siegel, D. J. (2021). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.

Treleaven, D. A. (2018). Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing. W.W. Norton & Company.

Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.