The Stress of Waiting

Waiting. It challenges even the most patient among us. Whether it’s anticipating medical test results, anxiously hoping for a job offer, or waiting for your teenager to get home on a Saturday night. Even brief waits, such as expecting an important email, can activate the stress response.

Waiting often creates mental space filled with uncertainty. Time seems to move slower because of how the brain processes time during heightened states of attention and anticipation. The tension between expectation and reality can lead to anxiety. This can take a toll on sleep and daily activities. It can all feel unbearable. So, what can be done to manage the stress of waiting?

One effective strategy is to create a sense of progress, even in the absence of control. Break the waiting period into manageable chunks of time and assign specific, meaningful activities to each. For example, use the opportunity to learn something new, start a small project, or engage in tasks that bring a sense of accomplishment. Shifting your focus from the unknown to the tangible helps reduce feelings of helplessness.

Practicing mindfulness can also be transformative. Simple techniques, such as deep breathing or grounding exercises, help anchor you in the present moment rather than spiraling into "what ifs." Another approach is reframing the waiting period as an opportunity for reflection or preparation. If waiting for test results, consider jotting down questions or thoughts for your doctor. If anticipating a job offer, think about how you’d like to approach the role if you’re hired; or your next steps if you’re not.

While these tips may help, it's also important to acknowledge that waiting is just difficult and that's okay.