5 Steps to Regain a Sense of Control in Unpredictable Times
By Melody Wright, LMFT
If you’re anything like me, you know what it feels like to wake up and immediately feel the weight of the world pressing down.
The uncertainty, the unpredictability…it can make even the simplest decisions feel overwhelming.
So many of us are carrying an undercurrent of fear and vulnerability, whether it’s about personal rights, financial stability, or the overall state of the world.
And while these feelings are valid, there are ways to work through them so they don't overwhelm us.
Understanding why fear and vulnerability show up the way they do can be empowering.
Fear is our nervous system’s way of keeping us safe.
When we sense a threat, whether real or perceived, our bodies react instinctively.
But when we’re constantly exposed to stressors, especially in a chaotic political climate, our system can stay stuck in fight, flight, or freeze mode.
This chronic activation can lead to exhaustion, burnout, and even physical symptoms like headaches or digestive issues.
So, how do we navigate this?
How do we move forward without becoming overwhelmed?
The key is grounding ourselves in both emotional resilience and practical action.
Here are a few strategies to help you regain a sense of stability.
Step 1: Regulate Your Nervous System
Before tackling external stressors, it’s essential to bring your body back to a place of balance.
Try these:
Release Through Breath and Movement: Imagine yourself clenching your uncomfortable emotions or memories in your fists as you inhale. As you exhale, release your fists and imagine yourself letting go of those emotions or memories. Repeat as many times as you need.
Grounding Through Touch: Keep a grounding stone or crystal in your pocket, purse, or backpack. Run your fingers over it when you are feeling ungrounded. Notice the texture—the smoothness, the rough edges, the temperature of the stone. Focus on how it feels in your hand, using it as an anchor to bring you back to the present moment. This simple practice can serve as a tangible reminder of stability in moments of stress.
Temperature Tools for Grounding and Regulation: Using temperature shifts can be a powerful way to support nervous system regulation. Cool or warm sensations can help signal your body to slow down and find a sense of calm. You might try splashing cool water on your face, running cool water over your wrists, or holding an ice cube in your hand. You can also lean into warmth, like taking a short, relaxing bath, enjoying a warm cup of tea or coffee, or soaking your feet in warm water. Experiment with different temperatures and methods to discover what feels most grounding and supportive for you.
Step 2: Set Boundaries with News & Social Media
While staying informed is important, constant exposure to distressing news can heighten anxiety and leave you feeling powerless. The key is to find a balance that keeps you aware without overwhelming your nervous system. Consider:
Setting Clear News Consumption Boundaries: Designate specific times for checking news updates instead of consuming them throughout the day. Limiting exposure can help reduce stress and allow you to stay present.
Filtering and Choosing Your Information Sources Wisely: Follow journalists and media outlets that focus on constructive or solutions-based reporting. This can help to shift your perspective from feelings of helplessness to awareness and action.
Taking Intentional Social Media Breaks: When content becomes overwhelming, step away. Engage in offline activities like reading, journaling, or spending time in nature to restore a sense of calm.
Engaging Mindfully with Information: Instead of passively absorbing negative news, ask yourself, "Is there an action I can take based on this information?" If not, give yourself permission to disengage.
Step 3: Anchor Yourself in Community
Fear thrives in isolation, making challenges feel even more overwhelming.
However, connection reminds us that we are not alone and that collective support can be a source of strength and resilience.
Surrounding yourself with a community, whether big or small, can create a buffer against fear and uncertainty.
Here are a few ways to build community:
Seek Out Supportive Groups: Join local or online support groups related to issues that matter to you. Sharing experiences with like-minded individuals can offer validation and new perspectives.
Engage in Meaningful Community Events: Attend events that foster real conversations, collective problem-solving, and mutual encouragement. Participating in activities like town halls, book clubs, or advocacy groups can help you feel more engaged and empowered.
Find Safe Processing Spaces: Whether it’s a therapist, a close friend, or a grassroots organization, having a place to process your emotions is crucial. Speaking your fears aloud to a trusted person can lessen their hold and help you feel more supported.
Be the Support You Seek: Sometimes, offering support to others, whether through active listening, small acts of kindness, or simply being present, can create a reciprocal sense of connection and purpose.
Step 4: Take Action In A Way That Empowers You
Fear often stems from feeling powerless, and when we feel like we have no control over our circumstances, it can be paralyzing. However, even small actions can create a ripple effect, reinforcing a sense of agency and purpose.
Advocate for What Aligns With Your Values: Whether through volunteering, donating, or community organizing, channeling your energy into meaningful causes can be empowering. Even spreading awareness within your network can contribute to change.
Educate Yourself and Stay Informed: Understanding policies and upcoming elections helps you make informed decisions. Knowledge is power, and staying engaged with reliable sources enables you to take action that aligns with your values.
Make a Difference in Your Immediate Community: Large-scale change can feel daunting, but focusing on your immediate community makes a tangible impact. Supporting local businesses, assisting neighbors, helping at food banks, or attending town halls fosters a sense of connection and purpose.
Use Your Voice: Whether through signing petitions, writing to representatives, or speaking up in discussions, expressing your beliefs can contribute to larger societal shifts. Even small contributions to dialogue can create momentum toward change.
Create Change in Everyday Interactions: Acts of kindness, listening with empathy, and uplifting others in your daily life may seem minor, but they contribute to a collective sense of hope and resilience.
Taking action reminds us that we are not powerless.
Even the smallest steps can build momentum toward meaningful change and provide a sense of control amidst uncertainty.
Step 5: Reclaim Your Sense of Safety
For those feeling particularly vulnerable, whether due to personal rights, finances, or social unrest, taking proactive steps can provide security and a greater sense of stability in uncertain times.
Build Financial Resilience: If financial instability is a concern, start by creating a budget that prioritizes essentials. Even setting aside small amounts for an emergency fund can create a buffer against unexpected expenses and reduce financial stress over time. Look into local resources, grants, or assistance programs that may provide support.
Know Your Rights and Protections: If personal rights feel threatened, take the time to research legal protections that apply to your situation. Understanding your rights at work, in your community, or in legal matters can help you feel more empowered. Keep a list of resources, such as legal aid organizations or advocacy groups, that you can turn to if needed.
Create a Personalized Safety and Support Plan: Identify people you trust who can offer emotional and practical support in times of need. Whether it’s a friend, therapist, or community group, knowing who you can reach out to can make a significant difference. Also, developing self-care practices that help you feel secure, whether that means establishing daily routines, having a safe place to retreat to, or setting up contingency plans for unexpected situations.
Taking these steps won’t eliminate all uncertainty, but they can provide a greater sense of control and reassurance as you navigate challenging times.
Final Thoughts
I want to remind you that you are not alone in these feelings, and you are not without power.
While uncertainty can feel overwhelming, small, intentional steps can help you regain a sense of control and resilience.
By grounding yourself, setting boundaries, connecting with others, and taking purposeful action, you can cultivate a sense of stability even in challenging times.
Fear and vulnerability might still come up, but they don’t have to dictate your life.
You are capable of navigating this at your own pace, with the support and tools that feel right for you.
If you need guidance in processing these emotions or creating a plan for uncertainty, Life By Design Therapy™ is here to help.
Our therapists provide a compassionate space to explore your fears and develop strategies that foster emotional strength and security. CLICK HERE to book your free no-obligation phone consultation.
This Weeks Affirmations
I choose to focus on what I can control and release what I cannot.
I give myself permission to set boundaries that protect my well-being.
I trust myself to navigate challenges with courage and self-compassion.
Fear does not control me. I am grounded, present, and resilient.
I allow myself to feel my emotions without being consumed by them.
Additional Resources
**If you’re interested in learning more about navigating fear, vulnerability & anxiety around world issues check out these books below:
It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D
Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King
The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt
The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones
Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
9 Strategies to Thrive in Uncertain Times
By Melody Wright, LMFT
With the state of the world, so many of us are experiencing a common issue…uncertainty.
Uncertainty can feel overwhelming.
We’ve all been there.
Standing at the edge of the unknown.
Wondering what to do, or what the next step should be.
Whether it’s about your job, your health, finances, economic strain, the upcoming election, or life simply not going according to plan. It’s no secret that facing uncertainty can stir up anxiety and leave you feeling powerless.
However, I want you to remember that you’re not alone in this.
There’s a part of our humanity that craves a sense of control.
In fact, we are wired for safety and predictability.
However, while you can’t predict the future, there are ways to handle uncertainty that can help bring peace and balance into your life.
You don’t have to have all the answers right now, but with the right strategies, you can navigate the unknown with a little more confidence—and hopefully a lot less stress.
Let’s dive into some practical ways to help you stay grounded, even when things feel unsteady.
9 Ways to Stay Grounded in Uncertainty
Acknowledge Your Feelings
Take a moment to think about how you’re feeling right now.
A good step to dealing with uncertainty is to acknowledge how you’re feeling.
Whether it’s fear, worry, or frustration, try not to push these emotions away. Embracing the discomfort allows you to better understand and manage the situation, rather than being controlled by it.
Actionable Step: Consider journaling, talking to a trusted friend, or simply sitting with your thoughts to help you process these feelings.
Focus on What You Can Control
Uncertainty often amplifies the sense of helplessness.
Instead of dwelling on what’s unknown or outside your control, redirect your focus to things you can manage.
This might include your daily routine, how you spend your time, or how you care for your mental and physical health.
Actionable Step: Small actions, like getting enough sleep, exercising, or scheduling a time to relax, can provide a sense of control in the chaos.
If you would like to learn more about the benefits of self-care, check out our blog Reclaim YOU: 8 Ways to Prioritize Your Well-Being.
Ask Yourself: What are some things that are in your control right now? What are some things you can let go of?
Practice Mindfulness
Mindfulness teaches us to stay grounded in the present moment, which can be a powerful tool when faced with uncertainty.
Instead of ruminating on worst-case scenarios or future anxieties, consider the present moment. Mindfulness encourages us to focus on what’s happening right now.
Techniques such as deep breathing, guided meditation, or simply taking a few minutes to observe your surroundings can help calm the mind and reduce stress.
Actionable Step: If you are struggling with anxiety building up, take a moment and find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Practicing this mindfulness activity supports being present in the moment and engaging not only with your environment but also with your body.
If you would like additional mindfulness & grounding techniques, check out our free eBook, The Mind-Body Toolkit!
Embrace Adaptability
In times of uncertainty, it’s natural to feel a strong desire for control and predictability.
However, embracing adaptability can transform your experience.
Consider allowing yourself the grace to explore different outcomes and be open to adjusting your expectations as situations evolve.
For example, instead of viewing uncertainty as a source of fear, try seeing it as a canvas for new possibilities.
By permitting yourself to adapt, you can discover strengths you may not have known you had and find creative solutions to the challenges ahead.
Remember, it’s okay to take your time in this process—flexibility is a skill that develops over time.
Nurture Your Mind
With the constant updates and information thrown our way every day, it’s easy to feel overwhelmed by the noise.
While staying informed is important, it’s equally important to nurture your mental well-being.
Actionable Steps: Consider setting boundaries around how much information you consume each day. Take breaks from the news and social media to create space for things that bring balance and peace to your life.
Actionable Step: This might look like reading a comforting book, enjoying nature, or engaging in a hobby you love. Remember, it’s perfectly okay to step back and prioritize your mental health; you deserve moments of calm.
Cultivate Gratitude
Gratitude is a powerful antidote to anxiety.
When you regularly reflect on what you’re thankful for, your mindset shifts from lack to what’s abundant in your life.
This doesn’t mean ignoring real challenges but rather balancing them with the positives.
You might find it helpful to keep a gratitude journal or take a few moments each day to think of something you appreciate that can cultivate a more hopeful outlook.
Actionable Step: Consider starting your day off with your gratitude moment. It can shift your entire day toward peace and balance.
Focus on Growth, Not Perfection
So many of us struggle with uncertainty because we feel pressure to get everything right or have a clear path forward.
Take a moment to consider where this pressure might come from.
Are you carrying the pressure of someone else's expectations or are you connecting with what is best for you?
Remember that perfection is an illusion.
Everyone has their own idea of what "perfect" looks like, which makes it impossible to meet everyone's standards.
It’s important to release the need for perfection and instead focus on progress. Focusing on the progress will help you stay present and provide a sense of accomplishment.
Have a Plan, And Stay Open
It’s perfectly natural to set goals and make plans, even when life feels uncertain.
Having a sense of direction can provide comfort and purpose, helping to alleviate feelings of uncertainty.
However, it’s important to approach your plans with a sense of openness and curiosity.
By allowing yourself the flexibility to adapt when circumstances shift, you’ll be able to adjust your goals with ease as you navigate new experiences.
Stay Connected to Your Values
When everything feels uncertain, grounding yourself in your core values can offer a profound sense of purpose and stability.
Actionable Step: Take a moment to reflect on what truly matters to you.
Consider family, kindness, creativity, or integrity as examples.
By staying connected to your values and priorities, you can navigate decisions with clarity and confidence.
Final Thoughts
Dealing with uncertainty is never easy, but with the right tools, you can face it with more resilience and grace.
Acknowledging your feelings, staying connected to your values, focusing on what you can control, and embracing adaptability in your thinking all support stress management, anxiety, and the overwhelm of uncertainty.
Take a moment to reflect on how you manage uncertainty in your life.
Consider some of the strategies discussed here and incorporate them into your daily routine.
This Weeks Affirmations
Uncertainty is part of life, and I trust in my ability to move forward.
I trust myself to handle whatever challenges come my way.
I am resilient, adaptable, and capable of navigating the unknown.
I welcome flexibility and trust that everything will unfold as it should.
I allow myself to be present in this moment, free from fear of the future.
Additional Resources
**If you’re interested in learning more about overcoming uncertainty check out these books below:
Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones
Grit: The Power of Passion and Perseverance by Angela Duckworth
Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields
The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday
My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.