Life doesn’t always go according to plan. Whether it’s a global crisis, personal loss, financial instability, or simply the stress of everyday responsibilities, uncertain times can leave us feeling anxious, ungrounded, and emotionally drained. While we can’t always control what’s happening around us, we can develop habits and techniques that help us cope, find clarity, and stay resilient.
Here are practical, research-backed strategies for managing stress and staying grounded when life feels anything but certain.
Practice Mindful Breathing and Grounding Techniques
When your mind is racing and your body feels tense, grounding yourself in the present moment can help restore a sense of calm. One of the simplest ways to do this is through mindful breathing.
Try the 4-7-8 method: inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds. Repeat this cycle a few times. It slows your heart rate, relaxes your nervous system, and helps you shift out of panic mode.
You can also use grounding techniques like the 5-4-3-2-1 method: identify five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste. These techniques reorient your focus to the here and now, making stress feel more manageable.
Create Structure in Your Day
Uncertainty often disrupts routine, making everything feel chaotic. One way to regain control is by creating a daily structure—something as simple as a morning routine or a designated work/wind-down schedule can make a huge difference in how you feel.
Build in time for things that anchor you: waking up at the same time, having breakfast, going for a short walk, or even planning your meals. Small, repeated rituals provide predictability and comfort in the midst of external instability.
And don’t forget to schedule breaks—especially from the news or social media. Give your brain space to rest and reset throughout the day.
Connect with Others—Even in Small Ways
Stress can make us withdraw, but connection is one of the most powerful antidotes to emotional overwhelm. Whether it’s a quick phone call with a friend, a walk with a neighbor, or checking in with a coworker, human interaction can restore a sense of safety and perspective.
If you’re struggling, don’t hesitate to seek support. That could mean talking to a therapist, joining a support group, or even participating in online forums where others are experiencing similar challenges. You’re not alone—and sharing your thoughts often makes them feel less heavy.
Focus on What You Can Control
It’s easy to get swept up in the “what ifs” during uncertain times, but that often leads to more anxiety. Instead, shift your focus to what’s within your control. You might not be able to control the economy, the future of your job, or what’s happening globally—but you can control how you spend your time, how you take care of yourself, and the small decisions you make each day.
Ask yourself: What is one thing I can do right now to feel more supported, healthier, or more prepared? Whether it’s organizing a cluttered space, prepping healthy meals, or journaling your thoughts, taking action—even in small ways—builds confidence and emotional resilience.
Engage in Activities That Soothe and Restore
What activities make you feel calm, safe, or creatively fulfilled? During high-stress periods, these are not luxuries—they’re essential. Try things like:
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Reading or listening to calming music
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Walking in nature or tending to a garden
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Practicing yoga or light stretching
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Drawing, painting, or any form of creative expression
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Cooking, baking, or doing puzzles
These activities shift your focus away from worry and into something tangible, enjoyable, and nourishing.
Be Gentle With Yourself
It’s okay if you’re not operating at 100%. Stress takes a toll, and managing it doesn’t mean powering through—it means giving yourself grace. Let go of unrealistic expectations. Rest when you need to. Speak to yourself like you would a friend who’s struggling: with kindness, not criticism.
Remind yourself that it’s okay to feel off-balance during uncertain times. Emotions aren’t problems to fix—they’re signals to listen to. Pay attention, offer yourself care, and know that things won’t always feel this way.
Finding Strength in the Small Things
Uncertain times can shake our sense of safety, but they can also remind us of what really matters—our relationships, our health, and the little joys we might otherwise overlook. By grounding yourself with simple coping tools, creating a bit of structure, and seeking connection, you can begin to find peace and resilience, even when the world feels unpredictable. You may not be able to quiet all the chaos around you, but you can cultivate calm within.