Anxiety Tools – Using “SMART” to deal with Uncertainty
Tip #1: Use SMART
Put your energy on what you can control, your goals.
We all want to know, and preferably we want to know now. Uncertainty is uncomfortable and frustrating. Sometimes we don’t try something new because we don’t know if it going to work out.
One way to deal with uncertainty is by focusing on what is controllable. You control your goals and can set them the “SMART” way. For an added boost, anchoring your goals to one of your cherished values is extremely effective. Here is my brief example.
SMART goals are:
Specific – Start with writing down what do you want to accomplish as simply and precisely as you can. For example, “be able to walk one mile in 20 minutes” is specific, “be fit” is general. Take your time and think this over.
Then ask yourself if your specific goal is:
Measurable – “Yes, a mile and 20 minutes can be measured”
Achievable – “Yes, I have no physical limitations and I know where to go”
Then ask yourself what motivates you toward this goal:
Relevant – Why this goal is important to you? What is the value that it represents? If you do not meet the goal what happens? For the example is a “Yes, I want to stay healthy (my value) and exercising is important.”
Now time to plan:
Timed-bound – When do you start? How do you know you completed your goal? For the example is a “Yes, I can set my goal date to 1 month from now.”
Now, what about the uncertainty. Ok, I still don’t know what will happen. I don’t know if I will be able to meet my goal. I don’t know if I will feel healthier. Setting a SMART goal does not eliminate uncertainty, it gives us a focus for our energy.
I know is that my chosen goal is well organized, achievable and relevant. Therefore, whenever I start to get distracted with wanting to know what will happen, I will remind myself that my energy will go into accomplishing my SMART goal and that I can always reassess my life and set other goals later.
For more on SMART goals, a good YouTube to watch is: How to set SMART Goals: https://www.youtube.com/watch?v=OXA6gfzFA24
May you stay healthy and focused.
your advocate,
