Navigating Uncertainty with Your Values as a Guide
One of the approaches I use in my therapy practice is Acceptance and Commitment Therapy (ACT)—an evidence-based practice focused on helping individuals build psychological flexibility. Psychological flexibility is the ability to accept all thoughts and emotions (yes, even the difficult ones) so that you can face life’s challenges and make conscious, values-driven choices. When you are psychologically flexible you:
Stay present in your life rather than focusing on past regrets or worrying about the future.
See yourself as more than your thoughts and emotions—this helps you take perspective, even when facing challenges (e.g., when you receive criticism at work, you can remind yourself that a single moment doesn’t define you).
Accept that difficult emotions and experiences are a natural part of being human—and allow space for them, instead of suppressing them (e.g., when parenting feels overwhelming you can acknowledge the stress while also identifying that difficult moments of parenting aren’t forever).
Understand what truly matters to you and make choices that are aligned with your values.
As a therapist with a practice in Washington, D.C., I’ve seen firsthand how the current political climate can affect psychological flexibility. Regardless of your politics, the changes brought about by the new administration have led to uncertainty around jobs, public policy, education, and the economy. As humans, we thrive on predictability, and instability can increase anxiety. During times like these, the tools that ACT provides can help reduce anxiety and guide you toward building a life based on what truly matters—no matter how uncertain things may seem.
Why Values Matter in Times of Change
I believe that one of the most powerful things we can do to build resilience during times of uncertainty is to live in alignment with our values. When we know what is important to us we are more resilient.
In my first blog post, I discussed the three components of self-compassion:
Being kind to yourself in moments of pain.
Recognizing the commonality of human struggle.
Practicing mindfulness—being aware of your thoughts and emotions without over-identifying with them.
In a future post (or maybe two!), I’ll dive deeper into strategies for increasing mindfulness and separating yourself from unhelpful thoughts and emotions. Today, though, I want to focus on values—how they serve as a powerful foundation for mental health, especially in times of uncertainty and change.
Living by Your Values
Some of the most meaningful experiences in our lives—whether it's advancing in our careers, starting a family after infertility, or overcoming addiction—come with significant challenges. But it’s often our connection to something deeply important that makes those hardships worthwhile. For example, being loving, present, or connected can give us the motivation to push through tough times.
Earlier in my career, I worked with individuals who struggled with significant mental health challenges. While the work wasn’t always easy, it was incredibly rewarding to see the psychological improvements that my clients made over time which was aligned with my values of empathy and commitment to equitable and effective mental health care. One of my clients works in climate change policy and has worked tirelessly to reduce carbon emissions over time. As you can imagine, there have been many bumps along the way, but her commitment to preserving our climate has kept her momentum going.
This is why I love using values clarification exercises in therapy. They help my clients reconnect with their values and see how aligning their actions with those values can lead to a more meaningful life.
Values in Action Map: A Simple Exercise to Clarify What Matters
Here’s a quick exercise you can use to clarify your core values and map them to meaningful actions.
Step 1: Reflect on When You Feel Most Alive
Think of a few moments in your life when you felt deeply engaged, connected, or like your best self. These moments don’t need to be huge —just times when you felt aligned and at peace with yourself.
Ask yourself:
What was I doing?
Who was I with (if anyone)?
What did I care about in that moment?
What strengths or qualities was I expressing?
Write down 2-3 examples.
Step 2: Identify the Core Values
Review your examples and pull out recurring themes or values. These might include responsibility, creativity, fairness, generosity, love, authenticity, or growth.
Write down 3–5 values that stood out to you in these moments.
Step 3: Map Values to Small Actions
For each value, think of one small, meaningful action you can take this week that will bring this value to life. Here are some examples:
Connection- Put your phone away at dinner with your loved ones.
Intellectual Growth - Read a chapter of a book that challenges you.
Kindness - Write a note of appreciation or do something thoughtful for a friend, colleague or spouse.
Step 4: Notice What Gets in the Way
As you take action, pay attention to any obstacles that arise—whether it’s self-doubt, anxiety, or procrastination. Remind yourself:
“These feelings are allowed to be here—and I can still act on what matters.”
By recognizing and accepting these barriers, you’re practicing psychological flexibility. You can still take values-driven action even when uncomfortable emotions show up.
Living a Values-Driven Life
Your values are at the essence of who you are. They’re not about achieving specific goals—they’re about creating meaning in your life, guiding you in a direction that resonates with your true self. Especially in times of uncertainty and change, grounding yourself in your values can help you stay centered and resilient.
Values don’t change depending on the external environment. No matter what’s happening around you, knowing what matters most to you helps you respond in ways that feel purposeful. If you’re curious about exploring your values in more depth or want help navigating the uncertainty you’re facing, don’t hesitate to reach out.