7 Ways to Cope With Emotional Pain During Uncertain Times

Credit: Style My Soul, www.stylemysoul.com | Coping with Emotions

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In these uncertain times, coping with emotional pain can be a challenge. Seven experts, including a life coach and a co-founder, share their insights on this topic.

Embrace Mindfulness and Deep-Breathing
Emotional pain during uncertain times can often become quickly overwhelming. Embracing mindfulness is the key to staying grounded in the present moment. It helps detach from internal chatter and allows seeing things with better clarity. To get started with mindfulness, try simple deep-breathing exercises, focusing on each inhale and exhale. This not only calms and centers the mind but also provides a sense of control amidst the uncertainty. Incorporating this into a daily routine can transform emotional pain into resilience and personal growth.
- Bayu Prihandito, Psychology Expert, Life Coach, Founder, Life Architekture

Acknowledge Feelings and Transform Pain
Between going through a domestic-violence divorce and finding out my only child had stage-4 cancer, I have had many seasons where I had to deal with deep emotional pain. I am often asked how I coped in those times. When dealing with pain, our first instinct is often to push it away, ignore it, or worse yet, judge ourselves for our feelings. This only “locks” the feelings in deeper. When we allow ourselves the grace to acknowledge our feelings without judgment, we can process them faster. After my divorce, people couldn’t understand why I was feeling grief instead of relief. However, I didn’t judge myself for my feelings. I simply gave myself the space to grieve. I also asked myself a lot of questions. What is the good that will come from this? How can I use this experience to be stronger or help others? It is often said our pain can become our purpose or platform. This helps us move from being a victim to our pain into a place of power where we are in control instead of our pain.
- Tara Geraghty, Founder, Hey Girl You Can

Practice Radical Acceptance and Optimism
Navigating life changes during uncertain times can feel like you’re stuck in an emotional hurricane. One grounding strategy I’ve found incredibly helpful is embracing “radical acceptance.” This isn’t about liking the change or feeling great about it. Rather, it’s acknowledging the reality of what’s happening without futile resistance, which only adds to emotional turmoil. Acceptance allows you to meet your emotions without judgment, letting you find a responsive, rather than reactive, approach to the situation. Couple this with “actionable optimism.” Make a list of what you can control and act on it, no matter how small those actions might seem. For instance, if you’ve lost your job, you can’t control the job market, but you can update your resume. Doing so places focus back on your agency, a small yet impactful shift that can help dilute emotional pain. It’s not a one-size-fits-all solution, but a compass that can guide you through choppy emotional waters. - Jacob Maslow, Owner, Rest Equation

Lean on Friends and Family
One of the most beneficial ways to deal with emotional suffering during times of uncertainty is to lean on friends and family. Share your views and concerns with those who care about you. Speaking with someone you trust can provide relief and comfort. They can offer advice, perspective, or simply lend an ear to listen. - Tim Allen, Director, Oberheiden P.C.

Establish Realistic Goals and Prioritize Tasks
I would suggest breaking down your life changes into achievable chunks and setting reasonable goals. This method can provide a sense of control and accomplishment, minimizing feelings of helplessness. Prioritize tasks based on their importance and tackle them one at a time. Celebrate your accomplishments, no matter how minor they may seem. You can regain your bearings in times of transition by refocusing your attention on concrete next steps.
- Cindi Keller, Communications Coordinator, The Criminal Defense Firm

Seek Professional Mental Health Assistance
When emotional suffering becomes excessive or persistent, consider seeking professional assistance. Therapy or counseling can provide essential tools and strategies for dealing with life changes. A qualified therapist can assist you in processing your emotions, developing coping techniques, and creating a safe environment for self-exploration. Don’t be afraid to get help from a mental health expert if you cannot deal with emotional suffering on your own.
- Tiffany Hafler, Marketing Manager, FORTIS Medical Billing

Work Through Pain and Exercise
You need to work through the pain. Acknowledge it, feel it, and then move on. If you let yourself get stuck in sadness or anger, you’ll only prolong the experience. It’s easy to get caught up in the first few days or weeks of change, but you need to get out of your head and into your body. Exercise is a great way to release endorphins and feel better, so find a physical activity that you enjoy and get moving. You might even consider dancing like nobody’s watching. Once you’ve worked through the initial emotional response, you can look at the situation objectively and make decisions that are right for you.
- Matthew Ramirez, Co-Founder, USMLE Prep