Dealing with The Unknown

Dealing with The Unknown

March 21, 2020

With so much unknown in the world right now it’s easy to get sucked into the stress of the situation, the growing anxiety of not feeling in control, and looking ahead into a future that we can’t predict. 

Here are some principles and mental skills you can use to get you through each day. 

  1. Focus on what you can control: This is a major focus shift that is easy to say but takes work to to apply on yourself.

 

Focusing on the uncontrollable causes more stress and does nothing for us. Direct your focus on what you can do right now to help your situation. The past is done, the future hasn’t happened yet, get into what’s happening now.

Take Action: Write two lists, one titled “In my control” and one “Out of my control”. Take action on what’s in my control list. Do this to build your awareness.

 

  1. Be Mindful

If you’re feeling uncomfortable, allow it to happen. Uncomfortable feelings are normal and a requirement for any type of growth. This does not mean allow yourself to be in true danger! 

Check in with yourself. Take a breath. This is where the work of focusing on what’s in your control begins. 

Take Action: Understand and describe the experience you are going through without judgement. You can write it down or talk through with others. This will help bring more awareness to you about yourself.

  1. Meditate

Start your day off with meditation. “But I’ve tried it and it does’t work for me!”. This takes practice, meditation is a skill that is developed over time. 

By practicing meditation you are strengthening your brain, like building muscle for your mind. It will help your focus, your ability to refocus back to the present moment, and will reduce anxiety. 

Try Box breathing (Commonly used by Navy Seals and high performers)

-4 seconds in through your nose, breathing into your belly first like you’re filling up a balloon, then up to your chest. 

-Hold that for 4 seconds. 

-Let it out for 4 seconds.

-Hold for 4 seconds.

Take Action: Take 5 minutes every morning to get in a good space. Set a timer and breathe.

-Sit up with good posture.

-Feet flat on the floor.

-Close your eyes.

-Deep breathing through the nose, into the belly, out through the mouth (you can use box breathing).

When facing uncertainty and the unknown, these steps can help us navigate the day.




Also in News

Aaron Gordon Mental Buckets Recap
Aaron Gordon Mental Buckets Recap

May 07, 2021

Denver Nuggets’ Aaron Gordon is more than a professional athlete. He was a heralded recruit out of the Bay Area, a star at University of Arizona, and the 4th overall pick in the NBA draft. Through a diligent work ethic, mindfulness, and a strong support system he is leaving a remarkable legacy. A steady self-awareness coupled with an eagerness to always get better allows Gordon to continuously push himself in workouts and as an activist. He runs a non-profit, takes on different roles on the court, and started a media company, demonstrating to the next generation everyone's potential is unlimited.

Read More

Meet UPB Digital Content Creator, Max Gilberg
Meet UPB Digital Content Creator, Max Gilberg

May 01, 2021

Max Gilberg’s “Scary Hours” video of Jordan Poole in the UPB gym is a dynamic one minute mixtape showcasing the high-flying guard’s latest work on the court. The video runs for about a minute, and has garnered over 12.7k on social media. Gilberg estimates that he put close to eight hours into that video from conception to release, and actually won a video competition from it. But, even the sheer amount of work can’t epitomize just how much Gilberg lives, breathes, and eats content creation. After talking to him for just a few minutes, it’s clear how passionate he is about what he does. 

Read More

Always working, never satisfied: Meet Clair Steele
Always working, never satisfied: Meet Clair Steele

April 24, 2021

There’s one particular exercise Clair Steele will never forget from UPB. And that’s Packie’s famous five-minute plank that would be thrown in at the end of workouts. Clair Steele used to dread those planks. 

Read More