On a scale of 1-10, how well do you cope with uncertainty?
The human mind craves stability, predictability, and control, yet life, and its constant flux of uncertainty, can’t help but throw up curve balls when we least expect it. But what happens when we combine those curve balls with current economic uncertainty. And what if you just so happen to work in a start-up too? That’s a lot of choppy water to navigate.
Enter the R.A.R.E coaching model, a powerful framework that can help us confront anxiety and manage uncertainty with grace and resilience.
What is it?
The R.A.R.E coaching model is a four-step process that stands for Recognise, Accept, Reframe, and Embrace.
- Recognise your triggers.
Anxiety often emerges from specific situations, thoughts, or beliefs, so becoming aware of these triggers can empower us to address them head-on.
Try this:
Take a moment to reflect on your anxiety-inducing moments. What particular circumstances, thoughts, or expectations consistently lead to anxious feelings?
- Accept your anxiety.
Anxiety is a normal human experience. Instead of fighting or suppressing it, try embracing it with curiosity and compassion. Understand that anxiety is a part of your emotional landscape, and it doesn’t define who you are. By accepting your anxiety, you remove the power it holds over you and create space for growth and transformation.
Try this:
Create your own anchor to remind yourself to accept your anxiety when it arises. This could be an image, quote, poem, or a piece of music. Anything goes, just make sure it’s easily accessible when you need it.
- Reframe your thoughts.
Our thoughts play a significant role in shaping our emotional experiences. When faced with uncertainty, our minds tend to conjure catastrophic scenarios and worst-case outcomes. It’s crucial to consciously question these thoughts and seek more realistic and rational alternatives.
Try this:
Swap out self-defeating thoughts with positive and empowering ones, or try writing out the opposite version of each negative thought. This increases neuroplasticity by pushing your brain to accept the positive, cultivating a healthier mindset.
- Embrace the present moment.
Anxiety can often stem from fixating on the future or dwelling on past regrets. To overcome anxiety and manage uncertainty, it helps to practise mindfulness and embrace the present moment.
Try this:
Ground yourself in the here and now by focusing on your breath, engaging your senses, and redirecting your attention away from anxious thoughts. Alternatively, get yourself outside and into nature, noticing the sights, sounds and smells of what’s around you.
Take to your coach
Keen to give the R.A.R.E coaching model a go with a coach? More Happi provides unlimited access to high-quality, affordable 1:1 coaching to help you overcome obstacles, solve problems and get where you want to go, faster. Happi-er. Get started here.
