By: Lexi Nass. LCSW

Waiting can be one of the most challenging experiences, especially when the outcome is significant. Waiting for medical test results, an exam score, or any life-altering information can feel like time is moving so slowly. Being in a state of uncertainty can feel overwhelming which can often lead to feelings of anxiety and stress. During the waiting period, it is important to remember that while you cannot control the outcome, you can focus on controlling your response. Here are some helpful tips for coping during a difficult time: 

Acknowledge your feelings: It is normal to feel anxious, stressed, overwhelmed, frustrated, and even nervous, while waiting for any important news. Rather than suppressing these feelings, acknowledge them and allow yourself to feel without any judgement. Lean into them! Be kind to yourself during this time. Acknowledging and validating your feelings is the first step towards being able to manage them effectively.

Spend time with friends: While you are in a waiting period, distract yourself with social plans. Reach out to friends for emotional support. Having social plans to look forward to can help keep your mind busy and force you to focus on your time with loved ones.

Create a distraction routine: While it is important to acknowledge your feelings, it is also helpful to distract yourself and stay in a routine. Engage in activities that you enjoy and that keep your attention. Watching a movie, reading a book, cooking a new recipe, or  playing a sport can all be activities that provide temporary relief from the stress of waiting and help pass the time by.

Seek support: Expressing your feelings with someone you trust can be very helpful during a challenging waiting time. Whether it’s a significant other, a friend, a family member or a therapist, talking through your worries with someone can help you feel supported. Having someone to express your feelings to can also help you gain perspective and normalize your experience. Often, when feelings are said out loud, it can alleviate the stress and pressure of holding on to them quietly.

Set boundaries: While it can be helpful to distract yourself and stay busy, it is also important to set boundaries that feel good. Since this may feel like a stressful period, it may be important for you to decline any events or defer any experiences that may add any additional stress. For example, you may not want to schedule a presentation during this time or commit to big social plans that you may be dreading. It is important to mitigate any unnecessary stressors during this time.

If you are someone that struggles with finding ways to cope during a time of uncertainty, you are not alone. No matter what type of results you are waiting on, it can feel isolating, anxiety inducing and overwhelming. Working with a therapist can be a great way to gain support during this time. Reach out to hello@upsidertherapy.com to schedule a consultation today.