How to Deal Anxiety When the World Feels Too Much

By Melody Wright, LMFT

I don’t know about you, but lately, it feels like the weight of the world is heavier than usual. 

When checking the news, there’s something new to process, another shift, another crisis, another reason to feel uncertain about what’s ahead. 

Maybe you feel it too. 

Even when you step away, the heaviness lingers, making it hard to fully relax, hard to focus, hard to feel at ease.

That underlying tension in your body, the restless thoughts that make it difficult to unwind. 

The constant push and pull between wanting to stay informed and needing a break. 

Or maybe you’ve found yourself withdrawing, not because you don’t care, but because it’s all starting to feel like too much.

If so, I want you to know that you’re not alone, and you’re not imagining it. 

The world feels overwhelming right now, and your feelings make sense. 

Anxiety is a natural response to uncertainty, and when there’s so much we can’t control, it’s easy to feel unsteady.

But while we may not be able to change everything happening around us, we can find ways to support ourselves through it. 

In this post, I want to offer you some reassurance, some understanding, and some practical ways to ease the weight you’re carrying.

Let’s take a deep breath and explore this together.

Why Anxiety Feels So Heavy Right Now

Anxiety thrives in uncertainty. 

When things feel unpredictable, our nervous systems work overtime, trying to make sense of what’s happening and how to stay safe. 

Right now, so much feels up in the air. 

There are political changes, global events, and the ripple effects they may have on our daily lives. 

It’s not just the big, obvious stressors, it’s the accumulation of everything, the constant hum of "what’s next?" in the background of our daily lives.

There are so many layers to this, and it’s no wonder it feels heavy. Let’s take a closer look at what’s adding to the weight.

1. There’s a lot we can’t control

Uncertainty can feel unsettling, especially when it comes to big issues like leadership changes, policies that affect our rights, or economic instability. 

When we don’t know what’s coming next, our brains stay on high alert, trying to prepare for every possible outcome.

2. Constant exposure to difficult news

It’s never been easier to stay connected to what’s happening in the world. 

With 24-hour news cycles and social media updates at our fingertips, we’re absorbing an overwhelming amount of information, often before we’ve had a chance to process the last thing we read. 

This keeps our nervous systems in a state of stress, even when we’re trying to go about our day.

3. Compassion Fatigue & Emotional Overload

Caring deeply about what’s happening in the world is a beautiful thing. 

But when we feel like we have to stay engaged all the time, it can start to feel exhausting. 

The expectation to constantly be aware, informed, and active can make it difficult to step back and care for ourselves without guilt.

4. A Sense of Powerlessness

When the challenges feel bigger than us, it’s easy to feel like nothing we do will make a difference. 

That feeling of helplessness can turn into anxiety, frustration, or even numbness, making it hard to know how to move forward.

If you’ve found yourself thinking, Why am I feeling this way? Or is it just me?, please know that you’re not alone. 

Your nervous system is responding exactly as it’s meant to when things feel uncertain. 

You are not overreacting. 

You are not “too sensitive.” 

Your body and mind are simply trying to navigate a world that feels unpredictable.

But while anxiety is a normal response, it doesn’t have to be your constant state.

There are ways to ease the tension, to find steadiness, and to take care of yourself without shutting down completely.

How to Support Yourself Through Anxiety

1. Start with Your Nervous System

Before trying to think your way out of anxiety, your body needs to feel safe. Small, simple practices can help. 

Grounding exercises: When anxiety takes over, it often pulls us into the future, worrying about what might happen, replaying worst-case scenarios, or feeling overwhelmed by uncertainty. 

Grounding exercises help bring you back to the present moment by reconnecting you to your body.

Example: Progressive Muscle Relaxation
Practice progressive muscle relaxation: choose a muscle group (such as your hands or legs) and tense those muscles for a few seconds. 

Hold the tension, paying attention to how it feels. 

Then, release the muscles and notice the contrast between the tension and the rest that follows. Feel how your body softens and relaxes as the stress melts away.

Repeat this process with other muscle groups, such as your shoulders, stomach, or feet, until you feel more grounded and relaxed.

The process helps create awareness of how physical tension feels, and by releasing it, you create a sense of calm and ease.

This practice can be especially helpful for people who hold stress in their bodies and need a tangible way to release that physical tension.

Breathwork: When we feel anxious, our breathing naturally becomes shallow and fast. This signals to the brain that something is wrong, reinforcing the stress response. 

Breathwork is a way to interrupt this cycle and bring us back to a state of rest. 

Example: The 4-7-8 Breathing Technique
This is a simple but effective way to calm your body:

• Inhale deeply through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly through your mouth for 8 seconds.

Repeating this for just a few minutes can lower stress levels, reduce racing thoughts, and help you feel more in control. 

Also please know that if the full 4-7-8 count feels difficult, you can adjust the timing. What matters most is slowing down your breath and extending the exhale, which signals to the brain that it’s safe to unwind.

Movement: Anxiety doesn’t just live in the mind, it shows up in the body too. Tight shoulders, a clenched jaw, restlessness, and stomach discomfort can all be physical signs that stress is being stored. 

Movement helps release that pent-up energy and signals to your nervous system that it can shift out of fight-or-flight mode.

Example: Shaking Exercise for Stress Release
This may sound unusual, but shaking out your body, just like animals do after a stressful event, can be a simple way to discharge nervous energy.

• Stand with your feet shoulder-width apart and let your arms hang loosely at your sides.

• Start by gently shaking your hands, then your arms, letting the movement travel up through your shoulders.

• Allow your whole body to join in, lightly bouncing on your toes, shaking out your legs, and even letting your head move.

• Continue for 30 seconds to a minute, then take a deep breath and notice how your body feels.

This type of movement helps “reset” the nervous system, releasing excess tension and leaving you feeling calmer. 

If shaking doesn’t feel right, gentle stretching, a short walk, or even rolling your shoulders can have a similar effect.

2. Set Gentle Boundaries with News & Social Media

Staying informed is important, especially when so much is happening in the world. 

But there’s a difference between staying informed and being constantly immersed in distressing news. 

The more we expose ourselves to a nonstop flow of upsetting headlines, the harder it becomes for our nervous system to regulate, leading to heightened anxiety, emotional exhaustion, and even a sense of hopelessness.

Setting boundaries with news and social media isn’t about ignoring reality, it’s about protecting your mental and emotional well-being so you can stay engaged without burning out.

Here are some practical ways to set these boundaries…

1. Checking the news at set times instead of throughout the day: Instead of letting news updates flood your entire day, try scheduling specific times to check reliable sources. For example, you might choose to check in once in the morning and once in the evening, rather than refreshing your feed constantly.
   

2. Unfollowing accounts that spike panic rather than provide thoughtful information: Ask yourself: Does this account or news source help me stay informed in a way that feels balanced, or does it send me into a spiral of fear and distress? If it’s the latter, it’s okay to mute or unfollow. You can still stay aware of important issues without consuming content that is designed to provoke panic.
   

3. Giving yourself permission to take breaks without feeling guilty: It’s okay to log off. It’s okay to turn off notifications. It’s okay to take a full day (or more) away from the news cycle. The world will still be there when you return, and taking time to reset your nervous system will help you engage in a healthier, more sustainable way.

3. Focus on What You Can Control

Feeling completely powerless can be paralyzing. 

But when we take even small actions that align with our values, we remind ourselves that we do have influence over our own lives, our communities, and the way we show up in the world. 

This shift in perspective can ease anxiety and bring a sense of stability, even in uncertain times.

• Identify small, meaningful actions you can take: You don’t have to change the world overnight, but small steps matter. Ask yourself: 

• Can I support a cause I care about by donating, volunteering, or spreading awareness? 

• Are there conversations I can have with friends or family to bring awareness to an issue?

• Can I make choices in my daily life (where I shop, who I support, how I spend my time) that align with my values?
  

• Redirect your energy toward what feels grounding and meaningful: If you find yourself stuck in an anxiety spiral about things beyond your control, try gently shifting your focus to something tangible:

• Engaging in hobbies that bring a sense of accomplishment (gardening, cooking, writing, etc.)

• Spending time with loved ones and nurturing personal connections.

• Setting small, achievable goals that bring a sense of progress.
  

• Create daily habits that support emotional stability: Routines can provide a sense of normalcy in chaotic times. Ask yourself:

• What habits help me feel my best—mentally, physically, or emotionally?

• Can I create a morning or evening routine that brings comfort and structure?

• Are there small rituals (journaling, meditation, reading) that help me feel more in control of my own experience?

By focusing on what is within our reach, we shift from helplessness to empowerment, allowing us to show up in the world with more clarity and resilience. 

4. Make Room for Joy and Rest

Anxiety tells us that we have to be on high alert all the time and that if we relax, we might miss something important or fail to prepare for the worst. 

But here’s the truth, constantly being on edge doesn’t make the world any safer. 

It only drains our energy, making it harder to think clearly, take action, or find peace.

Joy, connection, and rest are not distractions. 

They are essential for resilience. 

By intentionally making space for joy and rest, you’re not ignoring your responsibilities, you’re replenishing your capacity to handle them. 

Here are a few simple ways to invite more ease and balance into your day:

• Step outside and take a deep breath of fresh air: Even a few minutes in nature, whether it’s a park, your backyard, or simply standing outside, can have a calming effect on the nervous system.
  

• Listen to music that soothes or uplifts you: Music has a direct impact on our mood. Create a playlist of songs that bring you comfort, peace, or energy, depending on what you need at the moment.
  

• Spend time with people who make you feel safe and supported: Connection is a powerful antidote to anxiety. Whether it’s a quick call, a heartfelt conversation, or simply sitting in the presence of a loved one, human connection can bring a sense of grounding and warmth.
  

• Engage in something creative, even if it’s just doodling for a few minutes: Creativity shifts the brain out of stress mode and into a state of flow. Whether it’s painting, writing, playing an instrument, or cooking a new recipe, engaging in creativity can bring a sense of calm and enjoyment.

Joy doesn’t have to be big or extravagant. 

Even small moments of peace can be enough to remind you that life still holds good things.

5. Reach Out for Support

You don’t have to navigate this alone. 

Sharing your struggles with others can help lighten the emotional burden and, sometimes, just knowing someone else understands can be enough to take the edge off the anxiety.

Here are some ways to seek support…

• Talk to a trusted friend or family member: Sometimes, saying our worries out loud helps us process them more clearly. Find someone who listens without judgment and reminds you that you’re not alone.
  

• Consider therapy or support groups: If anxiety feels overwhelming, therapy can be a valuable space to explore what’s coming up for you and develop tools to manage it. Support groups, whether online or in person, can also be a great way to connect with others experiencing similar struggles. Reach out today to take the next step toward support and healing.
  

• Engage in online communities that feel supportive, not draining:
  The internet can be a double-edged sword. While some spaces increase anxiety, others can provide comfort, encouragement, and resources. Find communities that help you feel understood and empowered rather than overwhelmed.

Final Thoughts

The world is a lot to hold right now, and if you’re feeling anxious, overwhelmed, or emotionally exhausted, please know you are not alone. 

Your feelings make sense. 

You care deeply, and that’s a beautiful thing. 

But remember you don’t have to carry everything on your own.

It’s okay to step back when you need to.

It’s okay to take care of yourself.

It’s okay to find peace, even when the world feels chaotic.

You are doing the best you can, and that is enough.

If you’re looking for expert support, Life By Design Therapy™ is here for you. As a top-rated therapy center, we provide personalized, holistic care to help you navigate anxiety and reclaim a sense of peace. Book a free phone consultation today and take the first step toward lasting relief. CLICK HERE to get started!

This Weeks Affirmations

1. I focus on what is within my control and release what is not.

2. I am resilient, and I will get through this.

3. My feelings are valid, and I am allowed to feel them without judgment.

4. I can stay informed without sacrificing my peace.

5. It’s okay to take a break; rest is not the same as giving up.

Additional Resources 

**If you’re interested in learning more about anxiety and navigating world issues check out these books below:

1. It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado

2. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D

3. Everything is Figureoutable by Marie Forleo

4. Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King

5. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

6. The Upside of Uncertainty: A Guide to Finding Possibility in the Unknown by Nathan Furr & Susannah Harmon Furr

7. The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones

8. Grit: The Power of Passion and Perseverance by Angela Duckworth

9. Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields

10. Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

7 Strategies for Surviving Holiday Gatherings

By Melody Wright, LMFT

It’s hard to believe but the holidays are right around the corner.

For some, they are a time of joy and bliss, but for others, the holidays might bring unwanted stress. 

I can’t tell you how many stories I’ve heard from people who look forward to the season but secretly dread the pressures that come with it. 

Despite our best intentions, it can feel like those pressures bubble up year after year, especially during gatherings.

So, why does that happen? Why does the stress of holiday gatherings feel so overwhelming? 

Part of it has to do with family dynamics, but our own stress often plays a big role, sometimes without us even realizing it. 

Fortunately, once I understood the reasons behind this pattern, I discovered a few simple strategies that help manage the stress and bring a little more peace to the season.

Here’s what I’ve learned along the way.

Why Conflicts Escalate During the Holidays

If you’ve ever walked into a family gathering with a sense of dread, anticipating an awkward conversation or simmering argument, you’re not alone. 

Holiday gatherings can amplify family tensions for many reasons. 

However, the pressure we place on ourselves to make everything "perfect" contributes to as much stress as family dynamics do. 

When we blend high expectations with old family tensions, the holidays can easily become a time of emotional strain.

Understanding the different stressors, both internal and external, can help us approach gatherings with less pressure, more patience, and a healthier mindset.

Are Your Holiday Expectations Set Too High?

During the holidays, many of us push ourselves to create the “perfect” experience. You know the experience of a beautifully decorated home, a festive meal, and the seamless gift exchanges. 

Sometimes we hold an idealized picture of how it should all go, hoping for a flawless, joyous day. However, this high bar we set for ourselves can possibly become a double-edged sword. 

When reality falls short of these expectations, it can be easy to feel like we’ve failed or missed the mark, and that frustration can spill over onto those around us. 

Combined with family dynamics, this personal pressure can fuel misunderstandings, magnify small tensions, and create a sense of disappointment that leaves everyone feeling strained.

Are You Holding onto Old Grudges and
Unresolved Issues?

It’s no secret that family gatherings have a way of stirring up the past.

Maybe it’s an old argument that never quite got resolved or some long-standing sibling rivalry.

When we’re around family we haven’t seen in a while, those unresolved issues tend to come up, even when you least expect it.

It’s almost like the past sneaks into the present, and suddenly, small disagreements can spiral into something much bigger.

Are Stress and Exhaustion Weighing You Down?

The holidays are exhausting.

Between shopping, cooking, traveling, and trying to please everyone, you might find yourself running on fumes by the time the big family event rolls around.

And when you’re tired, it’s easy for your patience levels to wear thin.

Things that wouldn’t normally bother you, can feel like a much bigger deal than it might be. 

Is Financial Pressure Adding to the Stress?

This one might be tough to talk about, but it’s real. 

The financial strain of the holidays comes from buying gifts, hosting dinners, or traveling to see family and it can really add up. 

It’s easy for those money worries to bleed into family interactions, even when we don’t mean for them to.

Are You Feeling Grief or Loneliness This Holiday Season?

For those of you who’ve lost someone, or are going through a breakup or divorce, the holidays can be especially hard.

When grief is present it might show up as irritability or withdrawal.

There might even be some years where grief makes this holiday harder than the last.

Grief is such a personal experience which makes it tough because not everyone understands what’s really going on inside.

Now that we've gone over why conflicts escalate during the holidays, lets explore way to manage the pressures and conflicts that occur during holiday gatherings. 

7 Ways To Manage The Pressures Of The Holiday Gatherings

So, how do we handle all of this without letting the conflict take over? Here are a few strategies that can make a big difference as you navigate upcoming family functions:

Set Realistic Expectations

One thing we need to consider is where these expectations come from. Are they coming from us or the expectations of others? 

Actionable Step: Pause and journal out your thoughts. What expectations are you putting on yourself? Where do they stem from? What expectations are coming from others and why do we feel it necessary to meet them?

The truth is, nothing is ever perfect, because everyone has a different perspective of what “perfect” is.

And that’s okay.

When we are able to release the pressure of meeting certain expectations, disappointment has the opportunity to fade away. 

Remember, the holidays are about connection, not perfection, and keeping that in mind can really help lower your stress levels.

Recognize Responsibility

If you’re someone who considers yourself a people pleaser, the holidays might be especially tough.

I understand, you desire for everyone to be happy, and when family conflicts start, you might feel like it's on you to smooth things over.

I want to remind you that you are not responsible for the emotions of others. 

If tensions flare or arguments break out, it’s not your job to fix everything.
You can’t control how others react, only how you respond.

Do your best to detach from the outcome of the conflict and focus on staying calm and centered.

Remind yourself that it’s okay to set boundaries and you’re not being selfish by taking care of your own mental and emotional well-being.

This might be surprising, but you’ll actually be in a better position to contribute to a healthier, more peaceful atmosphere without taking on the weight of everyone else’s emotions.

This holiday season, give yourself permission to let go of the need to please everyone and remember that your peace is just as important as anyone else’s.

Practicing Active Listening

I’ve found that when tensions rise, listening is my best tool.

Not just listening to respond, but really listening to understand.

When someone else is upset, try to pause and listen without interrupting.

It’s amazing how much it can diffuse a situation just by allowing the other person to feel heard.

Often it’s not about solving the problem right away, but about giving people space to express themselves.

Take Breaks

When things start to feel tense, it’s okay to step away.

Actionable Step: Consider going for a walk or finding a quiet space for a few minutes.

For some powering through is what you’re used to doing, but I want to encourage you to give yourself permission to take a break.

When you’re able to reset you can come back feeling calmer and more patient.

Avoid Sensitive Topics

When things start to feel tense, it’s okay to step away.

Actionable Step: Consider going for a walk or finding a quiet space for a few minutes.

For some powering through is what you’re used to doing, but I want to encourage you to give yourself permission to take a break.

When you’re able to reset you can come back feeling calmer and more patient.

Avoid Sensitive Topics

Let’s be honest, with it being an election year it might be tougher to avoid sensitive topics, but every family has hot-button conversations that are better left alone.

Whether it’s politics, religion, or unresolved family issues, sometimes it is just best to steer clear of those topics during the holidays. 

If you feel one starting, I’ll gently change the subject to something lighter. Sometimes, agreeing to disagree is the best way to keep the peace.

Actionable Step: Try preparing redirection phases before your family gathering. For example, “Oh, that’s a big topic, but I would love to hear what you’ve been up to lately, how’s ___ going?”

Address Issues Beforehand

If there’s a lingering issue between you and a family member, it might be better to address it before the holiday gathering.

By having a conversation ahead of time, even just a brief phone call, you can clear the air and prevent unresolved tension from turning into conflict during the holidays.

However, I know how intimidating that can be. 

To feel more comfortable addressing issues beforehand, choose a calm, distraction-free time and approach the conversation with kindness, using "I" statements to focus on your feelings rather than blame.

Practicing what you want to say can boost your confidence, and starting with small, neutral topics can ease into more difficult discussions.

Remember that it's okay to set boundaries and pause the conversation if needed.

Try to end on a positive note, acknowledging the effort and focusing on the shared goal of having a peaceful, enjoyable holiday.

Let Go of the Small Stuff

Not everything is worth a fight.

I know sometimes it feels like we need to engage in every argument, but feeling the need to prove ourselves can be exhausting.

Remember this holiday, the goal is to keep our peace. 

Embracing the idea of letting go of the little things can ensure that this happens for you.

In the grand scheme of things, does it really matter if you don’t win that debate or if someone has a different opinion?

Choosing to let go doesn’t mean giving up or being passive, it means valuing your inner self and the well-being of your family over being “right.”

It’s freeing to realize that not every disagreement needs to be resolved, and sometimes the best response is no response at all.

final reflections

The holidays can certainly be challenging, but with a bit of patience and a few thoughtful strategies, it’s possible to manage the stress while still enjoying the season.

It’s not about creating a picture-perfect holiday or avoiding every conflict, instead, it’s about finding ways to stay grounded and nurture meaningful connections with the people we care about.

What truly matters are those moments of laughter, shared meals, and quiet connections that bring us together.

Family conflicts may arise, and that’s okay.

They don’t have to define the season.

This Weeks Affirmations 

1. I release the need to control the situation and focus on my own well-being.

2. I honor my emotions without letting them overwhelm me.

3. I choose connection and love over the need to be right.

4. I am capable of creating a joyful, peaceful holiday, no matter what comes my way.

5. I respond with kindness and patience, even when tensions rise.

Additional Resources

**If you’re interested in learning more about communication tips & managing stress check out these books below:

1. Boundaries: When to Say Yes, How to Say No To Take Control of Your Life by Henry Cloud and John Townsend 

2. Setting Boundaries with Difficult People: Six Steps to Sanity for Challenging Relationships by David J. Lieberman

3. Nonviolent Communication: A Language of Life" by Marshall B. Rosenberg

4. The Dance of Connection: How to Talk to Someone When You’re Mad, Hurt, Scared, Frustrated, Insulted, Betrayed, or Desperate by Harriet Lerner

5. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach

6. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

7. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski

8. The Gifts of Imperfection by Brené Brown

9. How to Love (Mindfulness Essentials) by Thich Nhat Hanh 

10. Where to Draw the Line: How to Set Healthy Boundaries Every Day by Anne Katherine

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

9 Strategies to Thrive in Uncertain Times

By Melody Wright, LMFT

With the state of the world, so many of us are experiencing a common issue…uncertainty. 

Uncertainty can feel overwhelming. 

We’ve all been there. 

Standing at the edge of the unknown. 

Wondering what to do, or what the next step should be. 

Whether it’s about your job, your health, finances, economic strain, the upcoming election, or life simply not going according to plan. It’s no secret that facing uncertainty can stir up anxiety and leave you feeling powerless.

However, I want you to remember that you’re not alone in this. 

There’s a part of our humanity that craves a sense of control. 

In fact, we are wired for safety and predictability.

However, while you can’t predict the future, there are ways to handle uncertainty that can help bring peace and balance into your life. 

You don’t have to have all the answers right now, but with the right strategies, you can navigate the unknown with a little more confidence—and hopefully a lot less stress.

Let’s dive into some practical ways to help you stay grounded, even when things feel unsteady. 

9 Ways to Stay Grounded in Uncertainty

Acknowledge Your Feelings

Take a moment to think about how you’re feeling right now. 

A good step to dealing with uncertainty is to acknowledge how you’re feeling. 

Whether it’s fear, worry, or frustration, try not to push these emotions away. Embracing the discomfort allows you to better understand and manage the situation, rather than being controlled by it. 

Actionable Step: Consider journaling, talking to a trusted friend, or simply sitting with your thoughts to help you process these feelings.

Focus on What You Can Control

Uncertainty often amplifies the sense of helplessness. 

Instead of dwelling on what’s unknown or outside your control, redirect your focus to things you can manage. 

This might include your daily routine, how you spend your time, or how you care for your mental and physical health. 

Actionable Step: Small actions, like getting enough sleep, exercising, or scheduling a time to relax, can provide a sense of control in the chaos. 

If you would like to learn more about the benefits of self-care, check out our blog Reclaim YOU: 8 Ways to Prioritize Your Well-Being.

Ask Yourself: What are some things that are in your control right now? What are some things you can let go of?

Practice Mindfulness

Mindfulness teaches us to stay grounded in the present moment, which can be a powerful tool when faced with uncertainty. 

Instead of ruminating on worst-case scenarios or future anxieties, consider the present moment. Mindfulness encourages us to focus on what’s happening right now. 

Techniques such as deep breathing, guided meditation, or simply taking a few minutes to observe your surroundings can help calm the mind and reduce stress.

Actionable Step: If you are struggling with anxiety building up, take a moment and find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Practicing this mindfulness activity supports being present in the moment and engaging not only with your environment but also with your body. 

If you would like additional mindfulness & grounding techniques, check out our free eBook, The Mind-Body Toolkit! 

Embrace Adaptability

In times of uncertainty, it’s natural to feel a strong desire for control and predictability. 

However, embracing adaptability can transform your experience. 

Consider allowing yourself the grace to explore different outcomes and be open to adjusting your expectations as situations evolve. 

For example, instead of viewing uncertainty as a source of fear, try seeing it as a canvas for new possibilities. 

By permitting yourself to adapt, you can discover strengths you may not have known you had and find creative solutions to the challenges ahead.

Remember, it’s okay to take your time in this process—flexibility is a skill that develops over time.

Nurture Your Mind

With the constant updates and information thrown our way every day, it’s easy to feel overwhelmed by the noise. 

While staying informed is important, it’s equally important to nurture your mental well-being. 

Actionable Steps: Consider setting boundaries around how much information you consume each day. Take breaks from the news and social media to create space for things that bring balance and peace to your life. 

Actionable Step: This might look like reading a comforting book, enjoying nature, or engaging in a hobby you love. Remember, it’s perfectly okay to step back and prioritize your mental health; you deserve moments of calm.

Cultivate Gratitude

Gratitude is a powerful antidote to anxiety. 

When you regularly reflect on what you’re thankful for, your mindset shifts from lack to what’s abundant in your life.

This doesn’t mean ignoring real challenges but rather balancing them with the positives.

You might find it helpful to keep a gratitude journal or take a few moments each day to think of something you appreciate that can cultivate a more hopeful outlook.

Actionable Step: Consider starting your day off with your gratitude moment. It can shift your entire day toward peace and balance.

Focus on Growth, Not Perfection

So many of us struggle with uncertainty because we feel pressure to get everything right or have a clear path forward.

Take a moment to consider where this pressure might come from.

Are you carrying the pressure of someone else's expectations or are you connecting with what is best for you? 

Remember that perfection is an illusion. 

Everyone has their own idea of what "perfect" looks like, which makes it impossible to meet everyone's standards.

It’s important to release the need for perfection and instead focus on progress. Focusing on the progress will help you stay present and provide a sense of accomplishment.

Have a Plan, And Stay Open

It’s perfectly natural to set goals and make plans, even when life feels uncertain. 

Having a sense of direction can provide comfort and purpose, helping to alleviate feelings of uncertainty.

However, it’s important to approach your plans with a sense of openness and curiosity. 

By allowing yourself the flexibility to adapt when circumstances shift, you’ll be able to adjust your goals with ease as you navigate new experiences. 

Stay Connected to Your Values

When everything feels uncertain, grounding yourself in your core values can offer a profound sense of purpose and stability. 

Actionable Step: Take a moment to reflect on what truly matters to you. 

Consider family, kindness, creativity, or integrity as examples.

By staying connected to your values and priorities, you can navigate decisions with clarity and confidence.

Final Thoughts

Dealing with uncertainty is never easy, but with the right tools, you can face it with more resilience and grace. 

Acknowledging your feelings, staying connected to your values, focusing on what you can control, and embracing adaptability in your thinking all support stress management, anxiety, and the overwhelm of uncertainty. 

Take a moment to reflect on how you manage uncertainty in your life. 

Consider some of the strategies discussed here and incorporate them into your daily routine.

This Weeks Affirmations

1. Uncertainty is part of life, and I trust in my ability to move forward.

2. I trust myself to handle whatever challenges come my way.

3. I am resilient, adaptable, and capable of navigating the unknown.

4. I welcome flexibility and trust that everything will unfold as it should.

5. I allow myself to be present in this moment, free from fear of the future.

Additional Resources 

**If you’re interested in learning more about overcoming uncertainty check out these books below:

1. Everything is Figureoutable by Marie Forleo

2. Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King

3. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

4. The Upside of Uncertainty: A Guide to Finding Possibility in the Unknown by Nathan Furr & Susannah Harmon Furr

5. The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones

6. Grit: The Power of Passion and Perseverance by Angela Duckworth

7. Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields

8. Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

9. The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday

10. My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

Self Care Checklist: 8 Ways to Replenish Your Mental and Emotional Reserves

By Melody Wright, LMFT

Are you feeling overwhelmed and stressed? 

Maybe you’re even feeling like you’re at a breaking point where it’s difficult to focus or stay motivated throughout your day. 

If this is you, I want to ask you a question. 

What have you done for you lately? 

Now, I’m not talking about those moments when you binge the latest TV series. I’m talking about intentional connection with yourself and well-being. 

For many of us, this is a difficult thing to do. We live in a world where hustle culture is viewed as a success, and devoting all our time and energy to raising our kids is the model of a good parent. But what good is it if the hustle and bustle drains, overwhelms, and stresses us out? Imagine trying to water a garden with an empty watering can. No matter how much you want to help the plants grow, you can't give what you don't have. 

First, please know that life doesn’t have to be this way.

Taking the time to nurture yourself and fill your cup will enhance your ability to cope with stress, improve your relationships, and cultivate a life you love. Let’s talk about some ways you can fill your cup and restore your well-being. 

8 Ways to Replenish Your Mental and Emotional Reserves

We’ve discussed why it’s important to make time for yourself but how or what can you do to engage in connecting with your internal self and experience a sense of balance? 

Let’s talk about it.

Alone Time: When was the last time you spent intentional time alone? Spending time alone can help you recharge and reconnect with yourself. It allows you to reflect on your thoughts and feelings without external distractions. Whether it’s a solo walk, a quiet morning with your coffee, or an hour spent on a hobby, alone time is a great way to support a balanced and peaceful state of mind.

Nature: Connecting with nature has been shown to lower levels of anxiety and depression, making it a powerful tool for emotional well-being. Spending time outdoors, whether it's a walk in the park, a hike in the mountains, or simply sitting in your backyard, can significantly reduce stress and improve your mood. If you would like to learn more about how nature can support your mental health, check out our blog on Ecotherapy.

Creation: Engaging in creative activities can be very fulfilling and therapeutic in many ways. It can be anything from painting, cooking, writing, pottery, or playing an instrument. Creating something with your hands can boost your mood and provide a sense of accomplishment. Participating in creative activities allows you to express yourself, process emotions, and escape the daily stressors.

Nourishment: Yes, it’s true, you need more than a protein bar and a cup of coffee to fuel your body well. Eating a balanced diet can improve your energy levels and overall health. Nourishment directly impacts your mood, energy levels, and mental clarity, making it a key piece for both physical and emotional health. Also, don’t forget to drink your water!

Movement: Find ways to move your body that you enjoy! Whether it’s yoga, running, dancing, or simply walking, movement can reduce stress, and boost your mood. It releases endorphins, which are natural mood lifters and help reduce symptoms of stress and overwhelm. Remember, you don’t have to push yourself to the limit but find joy in the movement that you choose.

Connection: Human connection is vital! Building meaningful connections provides emotional support which can reduce feelings of loneliness, and enhance your overall happiness. Spend quality time with loved ones, whether it’s a family dinner, a coffee date with a friend, or a phone call with someone you care about. If you would like to read more about the importance of connection, check out our blog on Mindfulness & Relationships. 

Reflection: Pausing to reflect can support you in understanding your emotions, learning from your experiences, and making more mindful decisions, which can contribute to better mental health. Journaling is a great way to take all the things in your mind and give it a different home. It can be a powerful tool, helping you process your emotions and gain insights into your life. Mindfulness and meditation practices can also aid in quieting your mind and enhancing self-awareness.

Rest: This is the cornerstone of self-care and self-love. Creating a good sleep routine can improve your overall sleep quality. You’ll want to aim for 7-9 hours of sleep each night. Remember, it’s okay to take a break and rest during the day if you’re feeling overwhelmed. There is nothing wrong with a nap to help rejuvenate your body and mind. Quality rest is crucial for maintaining mental clarity, emotional stability, and even physical health. 

Final Thoughts

Remember, self-care is a personal journey, and what works for one person may not work for another. Listen to your body, honor your needs, and make self-care a priority in your life. When your reserves are replenished, you are better equipped to handle the challenges life throws your way. By allowing yourself the space to rest and reflect you’re giving yourself the opportunity to live a more balanced and fulfilling life. If you’re struggling with stress and feeling burnt out, consider choosing one of the strategies and do something that’s just for you! 

This weeks affirmations

1. Reflection allows me to understand my emotions and make mindful decisions.

2. I deserve to take time for myself and recharge my mind and body.

3. Prioritizing my well-being helps me show up as my best self for my loved ones.

4. Spending intentional time alone helps me connect with my true self.

5. Resting and taking breaks are essential for my overall health and clarity.

Additional Resources

**If you’re interested in learning more about self-growth check out these books below:

1. The Gifts of Imperfection by Brené Brown

2. Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff 

3. Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

4. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach

5. The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer

6. Emotional Intelligence: Why It Can Matter More Than IQ by Daniel Goleman

7. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson

8. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

9. Big Magic: Creative Living Beyond Fear by Elizabeth Gilbert

10. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.