Handling Uncertainty: practical ways to stay steady through change

At Rail Wellbeing Live 2026, Wendy McCristal, Managing Director of the Mental Wealth Company, delivered a clear and relatable session on how to handle uncertainty at work and in life. Filmed in Derby, overlooking Etches Park Depot and close to the future home of Great British Railways, the session spoke directly to an industry facing constant change.

Wendy opened with a simple but powerful message. “Change can sometimes feel exhausting against a backdrop of constant changes that we all experience in other areas of our lives.”

Why uncertainty feels so difficult

To bring the topic to life, Wendy asked viewers to imagine a familiar rail journey suddenly interrupted by a red signal with no explanation. The reaction is instant. “Nothing catastrophic or life threatening is actually happening to you, but everything in you is now on high alert.”

This, she explained, is how uncertainty shows up in the body and mind. It is not a personal failing. “Your reaction to this, it’s not a weakness, it’s your competence as a human being.”

The real challenge is the volume of change people are dealing with. “We’re living in a state of permanent uncertainty without the clarity, the support, or the recovery time that our brains and our bodies really need.”

The impact on wellbeing and performance

A small amount of stress can help people focus. Too much has the opposite effect. Wendy was clear about the risks: “It’s impossible to be creative and innovative when we’re overwhelmed or triggered by fear.” Over time this can lead to disengagement, exhaustion and burnout, affecting both work and home life.

The SCARF model: understanding what triggers stress

A key part of the session was the SCARF model, which explains five areas that can trigger a threat response: Status, Certainty, Autonomy, Relatedness and Fairness.

For example, when certainty is missing, people cannot plan. “If we don’t have certainty, we can’t use our energy effectively because we are going to be running multiple scenarios.”

The wider stress picture

The session also recognised that work is only part of the story. Stress comes from many sources including family, finances, health and world events. Today, people are exposed to far more information than ever before.

Wendy highlighted how constant exposure can build up over time. “If we’re not careful, we can be experiencing stress from all these different places for 15 hours a day and sometimes for 15 years at a time.”

Simple tools that make a difference

Circle of control. Focus energy on what you can control and let go of what you cannot. “We all have a finite amount of energy to spend each day.”

Grounding techniques. Simple exercises can bring people back into the present moment and out of stress.

Manage information intake. Reducing unnecessary stress triggers can create a calmer start to the day.

Build recovery time. “We need to make sure that we have time in our diaries for looking after you.”

Supporting others through change

For leaders and colleagues, the message was simple. Be visible, be honest and show empathy. “We need visible leadership, we need plain language.”

A practical way to handle what if thinking

Wendy explained that the brain is wired to focus on negative possibilities. “It likes to scan for the negative. So we have a bias to the thinking of what if.” Her advice was to write down the worry and consider other possible outcomes.

A clear takeaway for the railway

The railway has always evolved, and change will continue. Wendy reminded the audience that progress depends on adapting. “We need to learn to balance out those stresses and bring ourselves back onto track.”

Her closing message was simple. Focus on what you can control, be clear about what you know, and make time to look after yourself.