Coping with Anxiety in Uncertain Times: Practical Strategies for Finding Calm

In today’s world, uncertainty has become a part of daily life. Whether it’s unexpected life changes, global events, or personal challenges, many people find themselves struggling with anxiety in these uncertain times. If you’ve been feeling overwhelmed, on edge, or unable to relax, you’re not alone. As a virtual therapist, I work with many clients who share these same struggles, and together we explore ways to cope, manage anxiety, and build resilience. Below are strategies you can use to calm your mind and navigate uncertainty with more confidence.

1. Acknowledge Your Feelings Instead of Avoiding Them

When life feels unpredictable, anxiety often shows up as racing thoughts, restlessness, or a constant sense of “what if.” The first step in coping is simply noticing and naming what you’re feeling. Try saying to yourself: “I am feeling anxious" or "This situation is uncertain, and that makes sense.”

Acknowledging your feelings creates space between you and your emotions, helping reduce their intensity.

2. Focus on What You Can Control

Anxiety thrives on uncertainty, often pulling our attention toward things we can’t change. Instead, ground yourself in what you can influence. For example, create a daily routine to bring structure to your day. Limit your exposure to overwhelming news or social media. Practice small, consistent habits like staying hydrated, eating balanced meals, and getting adequate rest.

By redirecting your energy toward what’s within reach, you regain a sense of stability.

3. Practice Mindfulness and Grounding Techniques

Mindfulness is one of the most effective tools for coping with anxiety. A few simple practices include:

Deep breathing: Inhale slowly for four counts, hold for four, exhale for four.

5-4-3-2-1 exercise: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Mindful breaks: Spend just five minutes focusing fully on an activity, like drinking tea or walking outside.

These techniques help quiet anxious thoughts and bring you back to the present moment.

4. Stay Connected with Supportive People

Uncertainty can leave us feeling isolated, but connection helps regulate emotions and provides comfort. Reach out to a friend, family member, or even join an online support group. If you find that anxiety is interfering with daily life, working with a virtual therapist can offer additional guidance and coping tools.

Looking for more support? Contact me if interested in therapy services.