Spring 2025

Caring for Yourself During Uncertainty and Change

Change is a part of life. And yet, it can be difficult to cope when you experience unexpected or unwanted changes, or when many areas of your life are changing all at once. You may be feeling impacted in a variety of ways related to ongoing uncertainty or change. Whether you're facing known changes in your personal life, at work, or are impacted by local, national, or global changes, it's important to take good care of yourself. You also might be experiencing uncertainty and a sense of anticipating change, but you're not sure what that change will look like, or even when or how it might happen. When faced with uncertainty you might notice feelings such as fear, worry, denial, anger, or even curiosity arise. You may find yourself craving answers or trying to hold onto what used to be. There's no one way to cope with uncertainty or change, and what works well for one person may not be a support to you. 

The Employee Assistance Program is here to help and we encourage you to consider the following tips to take care of yourself during this time:

• Give yourself permission to experience a range of emotions. Allow time to sit with your feelings without trying to change them. Practice noticing what you feel and identifying what you need in the moment. 

• Bring awareness to your negativity bias, the predisposed tendency to pay more attention to negative information than positive or even neutral information. Recognize that this is how the brain works and the importance of intentionally counteracting this negativity bias. Remind yourself of aspects of your life that are going well. You might consider writing something daily or purposely sharing positive or neutral information with those in your life. This isn't to say you're pretending everything is fine – rather acknowledging any uncertainty or difficult changes and recognizing the moments that go well, bring joy, or what you're grateful for. 

• Focus on what you can control and your sphere of influence. Advocate for yourself and those you care about. Focus on the small ways you can contribute to the issues that matter most to you, and align your actions with your values. Consider connecting with your neighbors, community groups, and your union/association. Consider contacting local leaders and your representatives about issues that matter to you. You can visit https://www.usa.gov/elected-officials to find out how to contact your local, state, and federal officials.

• Prioritize time to take good care of yourself. Take a break from social media and the news. Spend time with loved ones and connect with those you trust. Engage in hobbies that bring joy or comfort. Spend time in nature. Drink plenty of water and eat nourishing food. Move your body in meaningful ways. Get restful sleep. Practice mindfulness, deep breathing, gentle stretching, yoga, and any other activity that allows you to care for yourself.  

• Know the signs of stress and anxiety in yourself. Monitor yourself for a change in energy or activity level, sleeping or eating habits, irritability, alcohol or other substance use, difficulty concentrating, or feelings of excessive worry. Reach out for support if you're concerned about a change you've noticed in yourself.

You don't have to cope with change or uncertainty on your own. The EAP provides no-cost and confidential services, including short-term counseling or coaching with a licensed mental health professional, wellness workshops, and referrals to community resources for ongoing support. The EAP is available to all Montgomery County Public Schools (MCPS) employees, adult household family members, and retirees. Call the EAP at 240-740-6500 (Monday–Friday, 8:30 a.m.–5:00 p.m.) and visit the EAP website to learn more.