How to Cope with Anxiety During Uncertain Times: Connecting to Your Values and Engaging in Committed Change
In today’s world, uncertainty feels like a constant companion. Whether it’s shifting political events, personal challenges, or even the day-to-day unpredictability of life, it’s hard to escape that we’re living in a time of uncertainty. If you are feeling anxious, it’s completely understandable. It’s hard to feel grounded when the ground beneath you seems to be shifting constantly.
While we can’t control everything around us, we do have some control over how we cope with the uncertainty. By connecting to your values and pacing yourself, you can face the unpredictability of today’s world with emotional resilience. Here, I’ll share some strategies to help you manage your anxiety and build flexibility as you navigate the unknown.
Acknowledge the Uncertainty and Pace Yourself
The first step in coping with anxious feelings in uncertain times is acknowledging that the uncertainty is real. It’s easy to want to control everything, but life is inherently unpredictable. Instead of fighting this reality, try accepting it as part of the human experience. By acknowledging that you can’t control everything, you take away some of its power to cause anxiety.
It’s important to pace yourself here. You don’t need to solve everything at once. It’s okay to take one step at a time. Remind yourself: “It’s okay not to have all the answers. It’s okay to not know what’s going to happen next.”
When you pace yourself, you give your mind and body the space to process the uncertainty without overwhelming yourself.
Focus on What You Can Control and Honor Your Values
While you can’t control everything, you can control how you respond. Focus on what’s in your control right now—your actions, your values, and the choices you make each day. This gives you a sense of agency in a world that often feels chaotic.
Ask yourself: “What are the values that matter most to me in this moment?” Are they compassion, connection, health, or growth? Aligning with your values helps you make decisions that provide a sense of purpose and direction.
Pacing yourself here is key too. You don’t need to change everything at once. You can take small actions that reflect your values—whether that’s helping a neighbor, reaching out to a loved one, or taking a few minutes each day to care for your mental health.
Embrace the Present Moment with Mindfulness
A powerful way to cope with anxiety is to practice mindfulness. Mindfulness means staying in the present moment without judgment. Often, anxiety arises when we’re caught in thoughts about the future or regretful about the past. By practicing mindfulness, we bring our attention back to the “here and now,” where anxiety has less control.
To pace yourself through mindfulness, start small. Even a few minutes of mindful breathing or body scanning can help you recenter. Begin with 2 minutes and gradually extend it as you feel comfortable.
If anxiety starts to rise, remember: You don’t have to fix everything. Just focus on this moment. Right now.
Committed Action: Building Change with Consistent Steps
In the face of uncertainty, it’s easy to feel stuck or overwhelmed. However, one way to break free from anxiety is by engaging in committed action—taking consistent steps towards meaningful change based on your values. This might feel difficult at first, but by breaking it down into manageable tasks, you can slowly build momentum.
Ask yourself: "What small, value-driven action can I take today?" Whether it’s a self-care routine, a work goal, or a conversation with a loved one, the key is taking consistent steps, even if they’re small.
Another powerful form of committed action can be helping others. If you’re feeling anxious or uncertain, one way to feel more grounded is by giving back. Consider volunteering in your community or doing something that supports others. It can be as simple as checking in on someone who might need help or offering a listening ear. By supporting your community, you also help strengthen your own sense of connection and purpose.
Build Emotional Flexibility and Take Small Steps
Emotional flexibility means navigating your feelings with resilience, even when things feel unpredictable. It’s about allowing yourself to feel discomfort while also giving yourself the space to grow through it. Building emotional flexibility helps you cope with the rollercoaster of emotions that come with uncertainty.
This requires pacing yourself—acknowledging your emotions, but not staying stuck in them. Start small by acknowledging one feeling at a time, and gently practice moving through it. Take breaks when needed. Honor your emotional needs without rushing through the process.
One key way to build emotional flexibility is through self-compassion. When you’re anxious, treat yourself with the same care and kindness you would offer a close friend. When you’re pacing your emotions, remember: it’s okay to feel, and it’s okay to take breaks when you need them.
Create a Supportive Environment and Know When to Rest
Your environment can greatly affect your mental state. In uncertain times, it’s crucial to build a space that nurtures calm, stability, and connection. That could mean curating your social media consumption, surrounding yourself with people who support you, or even simply organizing your physical space in a way that feels peaceful.
Final Thoughts
Anxiety in uncertain times is overwhelming, but by connecting with your values, pacing yourself, and practicing small, intentional steps, you can build resilience in the face of uncertainty. It’s okay to not have all the answers, and it’s okay to feel anxious. What matters is how you respond—slowly, kindly, and with a focus on your values.
Remember, you don’t have to navigate this alone. By pacing yourself and finding small ways to embrace change, you can build your emotional resilience and feel more grounded in the face of uncertainty.
Fee free to contact me here.
Seanna Crosbie, LCSW-S
