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Primary Care Network offers ideas to help you tolerate uncertainty
Primary Care Network offers ideas to help you tolerate uncertainty.
TOLERATING UNCERTAINTY
When we are anxious, we tend to over-estimate the danger, and the odds, of bad things happening, and we under-estimate our ability to cope if or when those bad things happen.
Even if the odds are really small that a bad thing will happen, that tiny chance is enough to really upset us. We call it “intolerance of uncertainty”. We might think things like “I just can’t cope with not knowing”, “I have to be 100% certain”, “uncertain events are almost always bad”, so “I must prepare for each uncertain event”.
The thoughts make us feel anxious, so we try to reduce the uncertainty by worrying about it – by planning and preparing for the possible negative future event. However, although we think worry helps us feel better and helps us feel more in control, it doesn’t reduce the risk of the possible negative event happening. Sometimes we even think it would be better if the bad thing happened right now, because that would be better than living with the uncertainty.
We might try to increase certainty by planning and preparing for each worst case scenario, by seeking reassurance from others, by checking and looking things up on the internet, by avoiding certain things, putting things off or making excuses, or we might try to keep busy so that we don’t think about the uncertain future. However, worrying doesn’t affect the future outcome, we cannot prevent all bad things from happening and life remains uncertain. By worrying about what MIGHT happen, how does that affect us right now? Worrying seems like the best thing to do, but it only makes us feel worse and makes us less able to cope with real life.
We can deal with uncertainty in two main ways. We can challenge our need for certainty by looking at the advantages and disadvantages of needing to be certain and how it affects us. We can explore other areas of our lives in which we do tolerate uncertainty, or look at how other people deal with uncertainty, such as friends or characters in television programmes.
The other way is to learn to tolerate uncertainty – to reduce our need for certainty. And we can do this, using the acronym: APPLE
Tolerating Uncertainty with APPLE:
A for AWARE – Notice the need for certainty as it comes up in your mind
P for PAUSE – Don’t react as you normally do. Don’t react at all. Just pause, and breathe
P for PULL BACK – Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary
L for LET GO – let go of the thought or feeling about needing certainty. Tell yourself it is only a thought or feeling. Don’t believe everything you think! Thoughts are not statements of fact. They will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
E for EXPLORE – you can explore the present moment, because right now, in this moment, we are ok. Notice your breathing, and the sensations of breathing. Notice the ground beneath you, look around you and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – maybe carry on what you were doing before you noticed the worrying thought, or do something else – mindfully, with your full attention.
(C.2015 Carol Vivyan – used with permission)
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L to R: Cindy Jefferies, Susan Knopp, Lane Tomalty, Bre Fitzpatrick
Photo credit: The SnapHappy Photographer
After a decade of leadership under Cindy Jefferies and Susan Knopp, 100+ Women Who Care Red Deer (100+ WWCRD) is proud to celebrate 10 years of supporting local charities and the announcement of Bre Fitzpatrick and Lane Tomalty as its new co-leaders. This marks an exciting new chapter for the group, which has made a significant impact on not-for-profit organizations in Central Alberta.
Cindy and Susan have led 100+ WWCRD with vision, dedication, and a commitment to empowering women to lead and inspire change. Under their stewardship, the organization has raised over $630,000 for local charities by hosting 4 annual 1-hour meetings. Since 2015, more than 36 local charities have received funding through the group.
Reflecting on their tenure, Cindy and Susan stated:
“Leading 100 Women has been an honour and a privilege. When we began this journey, we didn’t know where it would go – we simply loved the simple, elegant, and fun ‘100 Who Care’ concept and thought it was a great fit for our community. We are grateful to the many women who have stood with us. They are the magic of the organization! We are confident Bre and Lane will steward this leadership role well and we look forward to supporting it – just not from behind the microphone!”
Bre and Lane bring a dynamic energy and fresh perspective to the organization. Both have been involved with the group and have been mentored by Susan and Cindy over the past year. They are eager to continue the collaboration, connection, and local support this team of women have established in Red Deer.
In their joint statement, Bre and Lane shared:
“We are humbled to step into this role and build on the incredible foundation Cindy and Susan have laid. Many needs are at the doorstep of our community and in the hearts and minds of our members. We know a powerful, caring, and united group of individuals can play a huge role in driving change and breaking barriers.
To celebrate this milestone and leadership transition, the 100+ WWCRD hosted the final meeting of 2024 on November 25th at the Red Deer Golf and Country Club. The evening featured reflections from Cindy and Susan, the selection of the Salvation Army as the charity of choice, an opportunity for members to connect with Bre and Lane as they outline their vision for the organization’s next chapter, and a toast to 10 years.
For more information, please visit www.100womenreddeer.ca
About 100+ Women Who Care Red Deer
100+ Women Who Care Red Deer is a network of compassionate, empowered, and dedicated women who make a direct, immediate, and positive impact in Red Deer and area. We support local non-profit and charitable organizations that work every day to make our community a better place to live. 100% of funds donated go to the selected charities – there are no
administration fees, and all costs are covered by the generosity of sponsors. Collectively, we make a difference.
The group meets 4 times annually for 1 hour. Non-profit and charitable organizations are nominated by members. After hearing 3 randomly drawn pitches, the members vote to select their top choice. The group with the highest number of votes receives the members’ donations. Each member or team commits to donating $100 at each meeting. Since 2015, the average raised has been more than $15,000 per meeting.
Membership is open to all women In Red Deer and area. We invite you to join us! The first meeting of 2025 will be on Monday, February 3, 2025.
Founded in February 2015, the organization currently has about 150 members. We are committed to uniting this powerful group of 100+ women who care and lifting the amazing non-profits and charitable groups they support.
Festival of Trees tickets are on sale now! Get ’em while they’re hot!
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