How To “Manage” Anxiety In Uncertain Times?

I don’t recommend doing that! Telling someone to “Manage Anxiety” when they, their loved ones, or neighbors are vulnerable and under threat feels cruel to me. The world is truly scary and overwhelming for many of us right now, and if you’re struggling with fear, uncertainty, or anxiety—you’re not alone. It’s okay to feel scared. Many people are dealing with challenging emotions, and recognizing them is the first step toward healing. Instead of suppressing how you feel, allow yourself the space to process, validate, and navigate these emotions with care and intention.

Normalize the Range of Emotions You’re Experiencing

Anxiety, frustration, sadness, and even numbness are all normal responses to uncertainty. Instead of judging yourself for feeling “too much” or wishing you could “just be okay,” try to accept where you are. Each emotion serves a purpose, signaling what you need at this moment. Your feelings are valid, and they don’t define your worth or strength.

You Are Not Alone

If you’re feeling uncertain about the future, know that many others experience the same fears and doubts. The burden of uncertainty can be heavy, but shared experiences remind us that we don’t have to carry our loads alone. Seeking support—whether through therapy, community groups, or trusted friends—can lighten that burden and provide essential reassurance.

Build Connection and Community in Safe and Supportive Spaces

One of the best ways to navigate anxiety is to cultivate connection. Engage with those who uplift and encourage you. Whether it’s through online groups, spiritual gatherings, virtual book clubs, or even casual phone calls with friends, staying connected helps combat isolation. You deserve relationships that nurture and support your well-being.

Take Small, Tangible Steps Toward Stability

Anxiety often feels paralyzing, making the future seem impossible to navigate. The key is to focus on **small, manageable steps** that foster a sense of control and security. Consider:

- Saving small amounts of resources each week, whether it’s food, money, or emergency supplies.

- Increasing movement by adding ten minutes of exercise weekly or trying out a new activity.

- Prioritizing one simple self-care habit, such as establishing a bedtime routine or drinking more water.

Stay Informed Without Overwhelming Yourself

It’s essential to stay informed about current events, but constant exposure to distressing news can increase anxiety. Establish boundaries for media consumption—maybe checking news updates once a day instead of scrolling endlessly. Focus on credible sources and balance challenging news with useful or inspiring content.

Focus on Nutrition in Practical Ways

Nourishing your body doesn’t have to be complicated or costly. Utilize your resources and abilities to make thoughtful choices. Whether it’s adding more fruits and vegetables, including protein-rich foods, or simply drinking more water, small changes can significantly impact both mental and physical well-being.

Ask for Help—Community Resources Exist for a Reason

If you’re struggling, don’t let pride prevent you from seeking support. Many organizations offer food, financial assistance, therapy, and other essential services. You deserve help just as much as anyone else. Asking for support isn’t a sign of weakness—it’s a mark of resilience and self-care.

Offer Support to Others

While it’s important to care for yourself, giving back can also be a powerful way to reduce anxiety. Whether it’s donating your time, checking in on a friend, or sharing resources, acts of kindness foster connections and remind you of your ability to make a difference.

Learn from the Past: Our Ancestors Have Overcome

History is filled with stories of resilience. Learning about how past generations have navigated hardships can provide perspective and strength. Whether through history books, memoirs, or oral traditions, these stories remind us that overcoming challenges is a part of the human experience—and you have the capability to rise above as well.

You Are Stronger Than Your Anxiety

Uncertainty can be challenging, but you are more than your current circumstances. Take things one step at a time, develop a supportive community, and remind yourself of your own resilience. You are not alone on this journey.

Are you looking for support to navigate life’s uncertainties? Find out how our therapy services can help you overcome life’s challenges, and schedule your free consultation today.