Finding Your Voice in Uncertainty: Regulate Through Self Connection

Uncertainty can feel frustrating at the best of times, but when uncertainty becomes chronic or long-term, our nervous systems can become "stuck" in fight or flight. Our nervous systems, which include the brain, may interpret uncertainty as a danger signal. When we're in danger, the part of our brain that supports connection and wellbeing becomes less active.

Over time, this can affect our health, make communication harder, and diminish our sense of agency. But even in uncertain times, you still have a voice—both in your body and your relationships. Here are a few ways to stay grounded, expressive, and connected to your truth:

1. Come Back to the Body

Begin with what’s present: your breath, your weight on the ground, the rise and fall of your chest. Grounding practices (like placing a hand on your heart or belly) send signals of safety to the nervous system and can gently reconnect you to your inner voice.

2. Create Mini-Routines

When life feels unpredictable, small daily rituals (like sipping tea in the morning sun, 3 minutes, or responding to a journal prompt) offer steadiness. They can become moments to check in with yourself and express what’s stirring beneath the surface.

3. Pause Before Reacting

Stress can hijack our responses. Pause to notice what’s happening in your body and name the emotion or sensation aloud or internally. That tiny act of witnessing creates space to choose your response and speak from intention, not reactivity.

4. Name the Unknown

Uncertainty is wired to feel threatening. Simply saying, “This is uncertainty,” gives shape to the experience and helps your brain integrate it. Naming things—feelings, fears, hopes—is a way of reconnecting to your voice.

5. Stay Selectively Informed

You don’t have to take in everything. Choose how, when, and where you engage with information. Protecting your nervous system is an act of self-respect, and it helps preserve space for honest, present-moment communication.

6. Connect in Safe Ways

Authentic connection regulates us. Whether it’s a heartfelt conversation, a shared silence with a pet, or meaningful song lyrics, relational resonance helps you feel seen and heard.

7. Move the Stress Through

The body is a communicator. Sometimes, there are no words to express what you feel. Shaking, jumping, thrashing, walking, humming, crying, and even yawning can help move your nervous system out of fight or flight and into rest, allowing your voice to rise with more ease and clarity.

8. Return to What’s True Right Now

Even when the future is murky, there are truths to anchor in: “I’m here.” “I can feel my breath.” “I’ve survived before.” Naming these truths aloud affirms your presence and helps steady you in the face of the unknown.

9. Let Grief Have a Place

Uncertainty often carries the grief of what was, what might have been, or what we can’t control. Give yourself the time to name it, feel it, and share it when you’re ready. Grief speaks, one way or another, through the body with pain and illness, or through movement, sound, breath, and connection with others.

10. Remember You Don’t Have to Do It Alone

You deserve support. Reaching out to a friend, a therapist, or a community is not a sign of weakness, but a courageous way to stay connected to yourself and others. Letting someone witness your truth is a powerful act of voice and vulnerability.

These blog posts are intended for educational and informational purposes only. They are not a substitute for professional mental health treatment, medical advice, diagnosis, or care. Always consult with a qualified healthcare provider or licensed therapist regarding any questions or concerns you may have about your health or well-being.