Can You Prepare Yourself Psychologically For Difficult Times?

Of course, no one can ever really predict the future. But current geopolitical turbulence, a changing climate and wider social tensions can create a background sense that the world is a less stable place than it once seemed.

Furthermore, difficult periods do not have to be driven by global events. A relationship or career can change unexpectedly. Someone close to you may become unwell. A financial setback, family problem or unexpected decision can suddenly alter the shape of your life.

You cannot prepare for every possible scenario. However, to a useful extent, you can prepare yourself psychologically to deal with uncertainty when it arrives.

You don't need to predict the future

When life feels uncertain, it is tempting to try to regain control by thinking further ahead. What if this happens? What if the market changes? What if my job is affected? What if something goes wrong?

Some planning is useful. But there is a point at which preparation becomes an attempt to eliminate uncertainty altogether, which isn't possible.

Psychological resilience is not knowing exactly what you will do in every situation, but developing confidence in your ability to respond when circumstances change.

Know how you tend to respond under pressure

One useful form of preparation is becoming familiar with your own stress response when something unexpected happens. Do you become irritable or withdrawn? Do you work harder, seek reassurance, avoid making decisions or try to keep yourself busy?

None of these responses necessarily mean something is wrong with you. They are ways of attempting to regain a sense of safety or control. The problem is that a response that works in one situation may not work in another.

For example, taking decisive action can be extremely effective when you have a practical problem to solve. It may be less helpful when the situation is emotionally difficult but cannot actually be fixed immediately.

Recognising your habitual response gives you another option: you can notice it before automatically following it.

Build sources of stability outside your achievements

For high-performing professionals, work can provide structure, identity and a sense of competence. That can be valuable. But it can also leave you vulnerable if your sense of stability depends too heavily on professional success.

A more resilient psychological foundation tends to be broader. Relationships, friendships, interests, physical activity, creativity, family and time away from work can all provide different forms of support. 

They give you parts of your identity that aren't entirely dependent on how well your career is going. This isn't an argument for caring less about your work. It is about making sure work isn't carrying the entire weight of your wellbeing.

Practise tolerating uncertainty

We often assume that feeling anxious means we need to do something immediately, and maybe we do. However, sometimes the most useful path is to tolerate not knowing for a little longer.

The aim is to become less unsettled by the experience of not having all the answers. This can be uncomfortable, particularly if you are accustomed to making decisions, managing risk and anticipating problems. 

You can practise by noticing moments of uncertainty without immediately trying to resolve them. Perhaps you don't yet know how a conversation will go, what decision someone else will make or exactly what the next stage of a situation will look like.

Don't underestimate ordinary routines

When something difficult happens, basic routines can suddenly become surprisingly important.

Eating properly, sleeping reasonably well, moving your body and maintaining contact with people you trust may sound unremarkable. They are also some of the details that can become neglected when you are under pressure.

Think about what matters before you need it

One of the most useful actions you can take during relatively stable periods is to think about your values.

What kind of person do you want to be when circumstances are difficult? How do you want to treat the people around you? What are you unwilling to sacrifice, even when life becomes demanding?

You cannot control every event that happens to you. But you can have some influence over the way you respond. Knowing what matters to you makes that easier.

Psychological preparation isn't about expecting the worst

Preparing yourself for difficult times does not mean becoming pessimistic or constantly looking for something to go wrong. In fact, the opposite may be true.

When you trust yourself to cope with uncertainty, you may have less need to spend your time trying to predict every possible problem. You can enjoy periods when life is going well without needing a guarantee that they will last forever.

If you are experiencing a period of change or uncertainty, you may benefit from IFS (internal family systems) therapy. This can help you understand your emotional response in more depth, and resolve any issues that are holding back your self-development.