Managing Anxiety in Uncertain Times: Practical Strategies for Finding Calm
Anxiety thrives in uncertainty. When we can't predict what will happen next or feel we lack control over our circumstances, our minds often respond with worry, stress, and fear. Recent years have provided plenty of fuel for anxiety—from global health concerns to economic fluctuations, political tensions, and climate change. As a therapist in Oakland, I've seen firsthand how these uncertainties affect mental well-being. This article offers research-backed strategies for managing anxiety during uncertain times, helping you find moments of calm amid the chaos.
Understanding Anxiety in Uncertain Times
Before diving into management strategies, it's helpful to understand why uncertainty triggers anxiety. Our brains evolved to keep us safe by detecting threats and planning for survival. Uncertainty represents a potential threat because we can't adequately prepare for unknown outcomes. This activates our threat-detection system, leading to physical and emotional anxiety symptoms.
Common anxiety symptoms during uncertain times include:
- Persistent worry or racing thoughts
- Difficulty concentrating or making decisions
- Sleep disturbances
- Increased heart rate, sweating, or shortness of breath
- Irritability or restlessness
- Muscle tension or physical discomfort
- Avoiding certain situations or news consumption
- Catastrophizing or expecting the worst outcomes
If you're experiencing these symptoms, you're not alone. Anxiety is a natural response to uncertainty, and acknowledging this is the first step toward managing it effectively.
"Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength." - Charles Spurgeon
Evidence-Based Strategies for Managing Anxiety
1. Practice Mindfulness and Present-Moment Awareness
Anxiety often pulls us into worries about the future or rumination about the past. Mindfulness counters this by anchoring attention in the present moment. Research consistently shows that mindfulness practice reduces anxiety symptoms and improves emotional regulation.
Try these simple mindfulness practices:
- Five Senses Exercise: Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Mindful Breathing: Focus your attention on your breath for 2-5 minutes, noticing the sensation of air entering and leaving your body without trying to change it.
- Body Scan: Progressively focus attention from your toes to the top of your head, noticing sensations without judgment.
Even brief mindfulness practices can interrupt anxiety cycles and bring you back to the present moment, where you may realize things are actually okay right now.
2. Maintain a Consistent Routine
When external circumstances feel unpredictable, creating structure within your daily life can provide a sense of control and stability. Research shows that routines help regulate our biological rhythms and reduce stress.
Consider establishing routines for:
- Sleep and wake times
- Meals and hydration
- Work or productive activities
- Physical movement
- Relaxation and self-care
- Connection with others
Your routine doesn't need to be rigid—build in flexibility while maintaining core elements that provide predictability and comfort.
3. Limit Media Consumption
Constant exposure to news and social media can amplify anxiety, especially during uncertain times when negative information predominates. Studies show that even brief news viewing can increase anxiety and stress hormones.
Healthier media habits include:
- Setting specific times to check news rather than constant monitoring
- Choosing 1-2 reliable news sources rather than consuming multiple outlets
- Taking regular breaks from social media
- Creating tech-free zones or times in your home
- Balancing negative news with positive content
Staying informed is important, but constant media consumption rarely provides additional benefit and often increases anxiety.
4. Move Your Body Regularly
Physical activity is one of the most effective natural anxiety remedies. Exercise reduces stress hormones like cortisol and adrenaline while increasing endorphins and other mood-enhancing neurotransmitters.
Anxiety-reducing movement can include:
- Walking, especially in natural settings
- Yoga or gentle stretching
- Dancing to favorite music
- Swimming or water-based activities
- Gardening or yard work
- Household tasks that involve physical movement
The type of movement matters less than consistency. Aim for regular activity that feels good to your body rather than intense workouts that might feel overwhelming.
5. Practice Self-Compassion
During uncertain times, we may judge ourselves harshly for feeling anxious or not coping "well enough." Research by Dr. Kristin Neff and others shows that self-compassion—treating yourself with the same kindness you would offer a friend—reduces anxiety and increases resilience.
Self-compassion practices include:
- Acknowledging difficult feelings without judgment
- Recognizing that anxiety is part of the shared human experience
- Speaking to yourself with kind, supportive language
- Placing a hand on your heart during moments of distress
- Writing a compassionate letter to yourself
Remember that experiencing anxiety during uncertain times doesn't reflect personal weakness—it reflects being human during challenging circumstances.
6. Focus on What You Can Control
Anxiety often involves focusing on circumstances beyond our control. Shifting attention to actions within your influence can reduce feelings of helplessness and worry.
Try creating two lists:
- Things outside my control (e.g., global events, others' behavior, past events)
- Things within my control (e.g., my responses, daily habits, where I direct my attention)
Once you've identified what's within your control, choose one small action to take. This might be preparing a nutritious meal, reaching out to a friend, or organizing a small part of your home. Small actions build a sense of agency that counters anxiety.
7. Connect with Others
Social connection is a powerful buffer against anxiety, while isolation often intensifies it. Research consistently shows that quality social support improves mental health outcomes during stressful periods.
Ways to nurture connection include:
- Scheduling regular check-ins with supportive friends or family
- Joining community groups aligned with your interests
- Volunteering for causes you care about
- Participating in support groups for anxiety management
- Sharing your feelings with trusted others rather than suffering alone
Quality matters more than quantity—even one or two supportive relationships can significantly reduce anxiety.
When to Seek Professional Support
While self-help strategies can effectively manage mild to moderate anxiety, sometimes professional support is needed. Consider seeking therapy or counseling if:
- Anxiety significantly interferes with daily functioning
- Self-help strategies provide little or temporary relief
- You experience panic attacks or persistent physical symptoms
- Anxiety is accompanied by depression or suicidal thoughts
- You use alcohol or substances to manage anxiety
- Worry feels uncontrollable or overwhelming
Professional support offers several advantages, including personalized strategies, objective perspective, evidence-based interventions, and accountability. Many therapists now offer telehealth options, making support more accessible than ever.
Creating Your Anxiety Management Plan
Effective anxiety management typically involves a combination of strategies rather than a single approach. Consider creating a personalized plan that incorporates multiple techniques:
- Daily Practices: Activities you engage in routinely, such as morning mindfulness, limited news consumption, and physical movement
- As-Needed Tools: Techniques you can use when anxiety intensifies, such as breathing exercises, grounding techniques, or supportive self-talk
- Environmental Adjustments: Changes to your surroundings that reduce anxiety triggers, such as creating a calming space at home or establishing work boundaries
- Support Resources: People, professionals, or communities you can turn to during difficult times
Remember that managing anxiety is a practice, not a perfect performance. Be patient with yourself as you learn what works best for your unique situation and nervous system.
Final Thoughts
Uncertainty is an inevitable part of life, though some periods contain more unpredictability than others. While we can't eliminate uncertainty or anxiety completely, we can develop skills to navigate anxious feelings with greater ease and resilience.
As you implement these strategies, remember that progress often happens gradually. Small, consistent steps toward anxiety management often lead to significant improvements over time. Be willing to experiment with different approaches and adjust as needed.
If you're struggling with anxiety during these uncertain times, know that support is available. As a therapist specializing in anxiety management, I work with clients to develop personalized strategies for finding calm amid uncertainty. To learn more about therapy for anxiety or to schedule a consultation, please contact me.
