Feeling Uneasy for No Reason? Why and What to Do

Feeling uneasy is a normal and universal reaction that everyone experiences at various points in their lives. We all encounter situations that make us feel uncertain about the future or wary about our present circumstances. While these emotions are normal reactions to specific events, there are times when they seem to arise without any apparent reason. 

While uncertainty is a normal reaction to specific events, when we feel uneasy for no reason, the emotion can intensify and become a unhealthy, overwhelming burden.

What uncertainty feels like

Uncertainty and uneasiness can be described as a sense of discomfort or restlessness, accompanied by a lack of clarity about a particular situation or one’s emotional state. These emotions may manifest mentally as unknown anxiety, worry, or feeling on edge.

It’s also common to feel uneasy physically – often in the chest or the stomach – due to the emotions’ effect on heart rate, concentration, muscles, and gut. These sensations are common but can vary from person to person. Not everyone who feels uncertain will experience all of these sensations or in the same way.

More specifically, uncertainty triggers the body’s fight-flight-freeze response, which is an instinctual reaction to perceived threats. When faced with uncertainty, our bodies release stress hormones such as cortisol and adrenaline. These hormones prepare us for action by increasing our heart rate and blood pressure, sharpening our focus, tensing our muscles, and heightening our senses. 

While this response is beneficial in situations that demand quick thinking and physical readiness, it can become problematic when it lingers unnecessarily.

Why am I anxious for no

reason?

Feeling anxious for no reason can stem from several factors. Our uncertainty may result from unresolved past experiences that still keep our minds and bodies on high alert even though the threat has passed. These experiences vary widely – from physical and/or emotional trauma, to a toxic workplace or school culture, to infidelity or a friendship breakup, to a precarious profession or career setback. 

Past experiences may cause us to feel uneasy about ourselves, others, or the world. Ultimately, any situation in which the outcome is unknown and not under our active control can cause doubt about our ability to deal with what comes next. 

Certain personality traits, such as being highly sensitive or having a predisposition to worry, can also contribute to heightened feelings of unease. Deep-seated insecurities that we may not even be aware of can enter our consciousness in the form of uneasy feelings.

Additionally, external factors such as a stressful environment or significant life changes can trigger this sense of uncertainty and imbalance. 

How unknown anxiety affects us

When unease and uncertainty persist, the emotions can have detrimental effects on both mental and physical health.

Mentally, an anxious state can lead to chronic stress, sleep disturbances, difficulty concentrating, and impaired decision-making. It may also contribute to the development or exacerbation of anxiety disorders and depression.

Physically, the constant release of stress hormones can weaken the immune system and increase the risk of infection, cardiovascular problems, and digestive issues.

How to deal with feeling uncertain

While it’s impossible to simply stop feeling uneasy, it’s very possible to manage our feelings of uncertainty and anxiousness. If you find yourself chronically uncertain and anxious, there are steps you can take to better manage your daily life. These include:

• Prioritising self-care. Self-care for uncertain and anxious feelings includes activities that promote relaxation and well-being. Physical activity, deep breathing exercises, meditation, and spending time in nature can all help calm both the mind and body when practised regularly.
• Establishing a routine. A regular structure to our days can help us practise good time management. This degree of certainty can be reassuring and serve as a counterweight to uncertain feelings. And by setting aside time for leisure activities, social connections, in addition to work, we may find ourselves enjoying a more balanced and fulfilling life.
• Setting realistic goals. Sometimes, our uncertain and anxious feelings stem from the pressure and expectations that others place on us or that we place on ourselves. Determining which of our goals truly have meaning to us, whether they are realistic and achievable, and then breaking them down into smaller tasks can help us find peace of mind.
• Seeking support from loved ones. Having loving, supportive people to lean on is crucial during times of unease. Sharing your anxious and uncertain feelings with trusted friends or family members can provide emotional validation as well as offer a different perspective that could change how you feel. Sometimes, simply talking about your concerns can alleviate the burden.

How therapy can help uneasy feelings

When uncertainty and uneasiness persist and begin to interfere with your daily life and well-being, it may be beneficial to seek digital self-therapy or conventional one-on-one therapy. A mental health program or professional can help you explore the underlying causes of your unease, develop coping strategies, and provide support throughout your journey. Therapy approaches such as cognitive-behavioural therapy (CBT), mindfulness-based stress reduction (MBSR), and acceptance and commitment therapy (ACT) have proven effective in managing unknown anxiety and uncertainty.

Unease doesn’t feel good. While it’s a normal emotion, it’s often a challenging one, too, affecting our mental and physical wellbeing. And while it’s impossible to banish anxious and uncertain feelings completely, it is possible to learn how to deal with them more effectively, so that they don’t control our lives. 

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Learn more about feeling uneasy and anxious:

• Anxiety – Introduction (NHS Inform) 
• Is It Normal to Feel Worried All the Time? (Mitsu.care)
• 10 Tips for Dealing With the Stress of Uncertainty (American Psychological Association)

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Vidula V Sawant (M.A., M.Phil., CRR No. A80980) is a clinical psychologist with  4+ years of experience and a passion for understanding the complexities of our minds and behaviors.