Managing Negative Thinking in Times of Uncertainty
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Let’s be honest—uncertainty is exhausting. Whether it’s layoffs, restructuring, or industry-wide changes, it can feel like you’re constantly bracing for impact. Your mind starts spinning: What if my role shifts? What if I lose my job? What if I’m not prepared for what’s next?
You tell yourself to stay focused, but the doubt creeps in. You second-guess decisions. You feel tense in meetings, wondering if leadership knows something you don’t. You analyze every email, searching for hidden messages about the company’s future.
Uncertainty fuels negative thinking. It tricks you into focusing on worst-case scenarios, draining your energy and confidence. And when you’re caught in that cycle, it’s nearly impossible to show up as the leader you want to be.
That’s exactly what happened to Reid, a Director of Communications at a publishing company. His company was restructuring, and while his role was technically secure, the uncertainty weighed on him. He couldn’t focus. Every decision felt riskier. Instead of leading with confidence, he hesitated, overanalyzed, and struggled to stay motivated.
Through coaching, Reid learned that while he couldn’t control external uncertainty, he could control how he responded to it. He didn’t need a guarantee about the future—he needed a mindset that allowed him to navigate uncertainty with resilience and clarity.
Here’s how he did it—and how you can, too.
Separate Fact from Fear
Reid’s Challenge: Reid realized that much of his stress wasn’t coming from actual events—it was coming from what he imagined might happen. His mind jumped straight to job loss, financial hardship, and career setbacks, even though none of those things had happened.
Why This Strategy Works: Your brain is wired to protect you from threats—but in times of uncertainty, it often misinterprets uncertainty as danger. The key is recognizing when you are reacting to fear versus responding to facts.
How You Can Apply It:
✓ Pause and ask: What do I actually know to be true right now?
✓ Challenge assumptions. Instead of thinking “Layoffs are coming, I’m probably next,” reframe it to “Changes are happening, but my role is still valuable.”
✓ Limit the noise. Avoid doom scrolling or engaging in excessive workplace speculation—these only fuel negativity.
Example: Reid started keeping a “Fact vs. Fear” journal. Each time he had a negative thought, he wrote down:
✓ What he feared (“I’m going to lose my job”)
✓ The actual facts (“Leadership has reassured us that my department is critical”)
This helped him redirect his focus toward reality, reducing stress and improving clarity.
Focus on What You Can Control
Reid’s Challenge: Reid felt powerless—decisions about restructuring were happening above him, and he had no say in the outcome. This feeling of helplessness was making his anxiety worse.
Why This Strategy Works: Uncertainty makes us focus on what we can’t control, which creates stress. But shifting focus to what you can control builds confidence, clarity, and a sense of personal agency.
How You Can Apply It:
✓ Identify what’s within your power. Ask: What actions can I take today to strengthen my position?
✓ Take small, strategic steps. Whether it’s updating your resume, networking, or taking on a new project, action combats helplessness.
✓ Stick to routines. Predictability in daily habits—exercise, structured workdays, even meal planning—helps you feel more grounded.
Example: Instead of fixating on things beyond his control, Reid focused on strengthening his leadership presence. He volunteered for a cross-departmental initiative, which positioned him as a valuable asset regardless of company changes. This shift not only improved his visibility but also helped him feel proactive instead of reactive.
Reframe Uncertainty as an Opportunity
Reid’s Challenge: At first, Reid only saw the threat of uncertainty—never the opportunity. He associated change with loss instead of potential growth.
Why This Strategy Works: Your mindset shapes your experience. While uncertainty can bring challenges, it also creates new possibilities—to develop new skills, pivot in your career, or strengthen resilience.
How You Can Apply It:
✓ Ask empowering questions. Instead of “What if this goes wrong?” try “What could this make possible?”
✓ Identify silver linings. Are there new skills you could develop? Are there changes that could lead to long-term career growth?
✓ Keep perspective. Reflect on past challenges you have overcome and how they led to new opportunities.
Example: As Reid worked through this shift, he realized the restructuring could actually be beneficial. If leadership roles opened up, he wanted to be ready. Instead of dreading change, he positioned himself for advancement, strengthening his network and exploring professional development opportunities.
Your Next Move: Shift Your Mindset
Uncertainty is inevitable. But staying stuck in negative thinking isn’t.
✓ Separate fact from fear so you are reacting to reality, not worst-case scenarios.
✓ Focus on what you can control to feel more empowered in your career.
✓ Reframe change as an opportunity to grow, pivot, and position yourself for success.
Reid walked away from coaching feeling more grounded, more in control, and more confident in his ability to handle whatever came next.
And you can, too. What’s one action you can take today to shift your mindset during uncertainty?