Coping with uncertain times: A message from ASAP and an invitation to an online interactive discussion

The Academic and Staff Assistance Program (ASAP) invites UC Davis staff and faculty to an online interactive discussion focused on navigating uncertainty, managing stress, and feeling more grounded during challenging times. This session will share practical, evidence-based tools that can be used right away and provide an opportunity to connect with others who may be experiencing similar concerns.

• Coping with Uncertain Times
  Thursday, Jan. 29
  12 p.m. – 1 p.m.
  Register here

Below is a message from ASAP:

Upon viewing the news of recent events, many may feel a host of confusing or intense thoughts and emotions. Like you, I sometimes wonder what to make of so many significant developments. When life feels uncertain – whether related to work, finances, or world events – it is natural to feel anxious, unsettled, or on edge. The American Psychological Association (APA) notes that uncertainty is stressful because our brains prefer predictability. What we also know is that well-being does not come from having everything figured out, but from learning how to respond when things feel unclear. A helpful first step is to identify what is within our control and what is not. While you may not control outcomes or timelines, you can influence how you structure your day, who you connect with, and how you respond to the information that comes your way.

For example, after reading distressing news, it can help to pause and acknowledge how you are feeling – whether that is sadness, worry, or frustration. Naming the emotion helps normalize it rather than push it aside. Accepting that the situation is difficult can also reduce emotional overload. From there, consider how you want to respond. You might choose to take constructive action, learn from others who are responding thoughtfully, or focus on being supportive to colleagues, friends, or family. These steps allow for intentional responses rather than reactive ones and help keep actions aligned with personal values.

Psychological science offers practical, evidence-based tools for navigating uncertainty. Mindfulness – paying attention to the present moment without judgment – can reduce anxiety and support emotional regulation. When worries build, try grounding yourself with a slow breath, noticing your feet on the floor, and naming a few things you can see or hear. Cognitive strategies are also effective: reframing thoughts like “I can’t handle this” to “I’ve managed uncertainty before” can significantly reduce stress. Finally, maintaining routines and staying connected with others – through movement, daily structure, or conversations with trusted family, colleagues or counselors – can restore a sense of stability.

If you wish to learn more about how to cope during uncertain times or wish to connect with others who may be experiencing the same, ASAP welcomes you to be part of an online interactive discussion, Coping with Uncertain Times, on Jan. 29 at 12 p.m. We will explore ways to feel ok when things are not. We’ll focus on simple activities and practical techniques you can use right away to ease tension, quiet "what-ifs?", and feel more grounded. You’ll leave with tools to help you manage stress and navigate challenging transitions with greater ease.

Additionally, the counselors are available to provide supportive confidential individual counseling or one-time consultations for all UC Davis staff and faculty. Find more information on our website.

As we navigate uncertainty together, we encourage you to take care and be well.