Coping with Anxiety in Uncertain Times: 5 Ways to Find Stability in the Chaos
Uncertainty is hard. And right now, for many of us—especially those of us in marginalized communities—uncertainty isn’t just a passing discomfort. It’s a constant, lived reality. Whether it's the political landscape, rising attacks on rights, or the personal stress of trying to keep it all together, anxiety thrives in the unknown. If you find yourself feeling overwhelmed, restless, or stuck in a cycle of worry, you’re not alone. The good news? There are ways to regain a sense of calm, even when the world around you feels anything but stable.
Why Uncertainty Triggers Anxiety
Our brains crave predictability. When we don’t know what’s coming next, our minds start filling in the gaps—often with worst-case scenarios. This is why uncertainty can feel paralyzing: our thoughts spiral, stress levels rise, and we feel powerless. But for many of us, this isn’t just theoretical. The stakes are real.
Anxiety in uncertain times often shows up as:
Racing thoughts and constant “what ifs.”
Feeling on edge or easily irritated.
Trouble focusing or making decisions.
Restlessness or difficulty sleeping.
Physical symptoms like headaches, tension, or digestive issues (American Psychological Association, 2022).
Understanding this is key—your mind is trying to prepare you for the unknown, but it’s working overtime. The goal isn’t to eliminate uncertainty (because we can’t), but to learn how to manage it without spiraling.
Practical Strategies to Navigate Anxiety in Uncertain Times
1. Focus on What You Can Control
When life feels unpredictable, anchor yourself in the things you do have control over. This could be your daily routine, how you engage with news, or even simple choices like how you care for yourself. Creating structure helps your brain feel safer.
Try this: Make a list of things within your control today. Even small actions—like tidying your space, making a favorite meal, or reaching out to someone in your community—can provide a sense of stability.
2. Limit Doomscrolling and Information Overload
We have every right to stay informed, especially when policies and politics directly impact our lives. But consuming too much news (especially sensationalized headlines) can amplify anxiety. Studies show that excessive news consumption is linked to higher stress levels (Holman et al., 2020).
Try this: Set boundaries around news and social media. Check updates once or twice a day, and only from reliable sources. Give yourself permission to disengage when needed—your mental health matters just as much as staying informed.
3. Ground Yourself in the Present
Anxiety thrives on what ifs. One way to disrupt this cycle is by bringing your attention back to the present moment.
Try this: The 5-4-3-2-1 grounding technique can help. Look around and name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This simple exercise can bring immediate relief by shifting focus away from anxious thoughts.
4. Prioritize Rest and Community Care
For many of us, self-care is about more than just taking a break—it’s an act of resistance. Prioritizing your mental and emotional well-being is necessary in a world that often demands we be everything to everyone.
Try this: Identify one small act of self-care you can do today. It could be a short walk, journaling, drinking more water, or setting a boundary with someone who drains your energy. Also, lean into your community—check in with friends, join a mutual aid group, or just remind someone you see them. We heal together.
5. Seek Support When Needed
You don’t have to navigate this alone. Talking to a trusted friend, therapist, or support group can make a huge difference. Therapy, in particular, can help you develop coping strategies tailored to your specific needs (Neff & Germer, 2018).
Try this: If you’ve been struggling with anxiety for a while, consider reaching out for professional support—especially to therapists who understand the unique experiences of marginalized communities. You deserve help just as much as anyone else.
Final Thoughts: Protect Your Peace, Even When the World Feels Unstable
Anxiety in uncertain times is understandable, but it doesn’t have to consume you. By focusing on what’s within your control, setting healthy boundaries, and leaning into your community, you can navigate uncertainty with more ease.
If you’re looking for extra support, I’m here to help. Request a Session to start finding balance in the midst of uncertainty.
FAQ: Managing Anxiety in Uncertain Times
1. What are the best ways to manage anxiety during uncertain times?
Prioritize structure, limit news exposure, and engage in grounding techniques like deep breathing or the 5-4-3-2-1 method. Therapy can also provide personalized coping strategies.
2. Why does uncertainty trigger anxiety?
Our brains crave predictability, and uncertainty creates a sense of threat. This activates the body's stress response, leading to racing thoughts, restlessness, and tension.
3. How can I stop overthinking when life feels out of control?
Practices like mindfulness, journaling, and setting small, achievable goals can help. Redirecting focus to present-moment actions can reduce overthinking.
4. What are quick grounding techniques for anxiety?
Try the 5-4-3-2-1 method, box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec), or physically connecting with your surroundings by placing your hands under warm water or touching a textured object.
Bianca Mackiewicz, LMSW
Root to Fruit Therapy & Wellness, LLC
References:
American Psychological Association. (2022). Understanding anxiety disorders. Retrieved from www.apa.org
Holman, E. A., Garfin, D. R., & Silver, R. C. (2020). Media exposure to collective trauma and mental health. Health Psychology, 39(5), 355-365.
Neff, K., & Germer, C. (2018). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. The Guilford Press.