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 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.

RAIN: A Simple Approach to Self-Compassion and Emotional Wellness

By Melody Wright, LMFT

Life is like a winding road. Full of twists and turns, peaks and valleys, dirt roads and smooth pavement. With the constant ebbs and flows of life, it’s easy to become overwhelmed with the emotional and mental energy that you have to put forth to keep going. For some, the struggle is tougher than others and it’s easy to lose sight of yourself. One of the biggest challenges people face when attempting to overcome life’s challenges is self-compassion and attaching their identity to the emotion they are feeling at the time. Because of this, many people will feel guilty for having bigger feelings, going through hard times, or feeling as if they don’t have the capacity to make it through their day. We want you to know that you are not alone. 

In this blog, we are going to discuss a mindfulness technique called R.A.I.N. This technique promotes bringing you back to center, ground you in the present, and remind you to free yourself from self-judgment. 

What is the R.A.I.N Technique? 

The RAIN technique is often used as a tool for emotional healing, self-awareness, and developing a more compassionate relationship with yourself. It can be helpful in managing stress, anxiety, and other challenging emotions by providing a mindful and non-judgmental approach to self-reflection.

R: Recognize what is happening - Recognizing or becoming aware of your emotions is like opening a door to healing. By acknowledging the emotional conversation within, you empower yourself to take control and navigate through the challenges.

A: Accept what you’re experiencing: Embracing acceptance of the emotions you’re experiencing is a pivotal step toward emotional well-being. When you accept the emotion coming up in you, you create a safe space for it and allow yourself to move on to the next step of R.A.I.N.

I: Investigate: Once you’ve recognized and accepted your emotions, the next step is to investigate them with kindness. Take time to explore the roots of your feelings with curiosity, asking yourself gentle questions to uncover the underlying causes. This compassionate inquiry enables you to understand your emotions more deeply and identify patterns that may be contributing to your struggles.

N: Nurture with Non-Identification: In this last step, learn to detach yourself from the emotions you’re feeling. Instead of defining yourself by your struggles, recognize that these feelings are like passing clouds - they come and go. This perspective shift allows you to create a sense of detachment, preventing you from becoming overwhelmed by the intensity of your emotions.

Who Should Use RAIN and When Should You Use It? 

The RAIN technique is a mindfulness practice so it can be beneficial for a wide range of people facing emotional challenges or seeking to develop mindfulness and self-compassion. Here are some situations and groups of people who might find the RAIN technique helpful:

1. Those Dealing with Emotional Distress: Anyone experiencing stress, anxiety, sadness, or other challenging emotions can use this technique to navigate and process their feelings in a healthy and constructive way.
   

2. People Facing Difficult Situations: When confronted with difficult life situations, such as loss, trauma, or major life changes, RAIN can give you a structured approach to understanding and coping with the complexity of your situation.
   

3. Stress Management: If you are dealing with everyday stressors, whether related to work, relationships, or other aspects of life, the RAIN technique can be a great way to manage stress and cultivate a more balanced emotional state throughout your day.
   

4. People Seeking Self-Compassion: The RAIN technique is particularly useful for those who wish to cultivate self-compassion. By recognizing, accepting, investigating, and non-identifying with their emotions, you can develop a kinder and more understanding relationship with yourself.
   

In terms of when to use the RAIN technique, it can be applied in real-time as emotions arise or as part of a regular mindfulness practice. Here are some scenarios:

1. During Moments of Distress: Use RAIN when you find yourself in the midst of challenging emotions, helping you navigate and understand your feelings in the present moment.
   

2. As a Daily Practice: Integrate the RAIN technique into your daily routine as a proactive approach to creating balance in your emotional well-being and allowing for self-reflection.
   

3. Before or After Stressful Events: Use RAIN before entering a potentially stressful situation to ground yourself, or afterward to process and release any emotions that may have come up during the situation that was stressful.
   

4. In Meditation or Mindfulness Sessions: Incorporate the RAIN technique into meditation or mindfulness sessions to deepen your practice and enhance self-awareness.

Final Thoughts

In conclusion, the RAIN technique is a gentle yet powerful tool that offers a structured approach to understanding and navigating our emotions. Whether you're facing challenging situations, dealing with everyday stress, or simply seeking a more compassionate relationship with yourself, implementing this mindfulness technique can cultivate self-compassion and self-acceptance while supporting you through your struggle. If you would like to learn more about mindfulness or grounding practices, you can CLICK HERE to download our free eBook, The Mind-Body Toolkit. If you would like additional support navigating challenging times in your life or would like to cultivate deeper self-growth CLICK HERE to schedule a free phone consultation with one of our therapists today. 

Additional Resources

Coping With Burnout - What Can You Do When Life Doesn’t Stop?

By Melody Wright, LMFT

Have you ever been at a point in your life where you feel like you are empty, lacking motivation, and mentally exhausted? More than likely you are experiencing burnout. Unfortunately, life keeps pushing forward, and it becomes difficult to pour from an empty cup. This can become very overwhelming for many. You might desire a break to be filled again, but if you lack the opportunity for that break, what can you do to fill your cup again? In this blog, we will provide you with the tools to refresh even when you don’t have the opportunity to truly slow down. 

What is Burnout? 

Burnout is a feeling where your mental and emotional state is depleted and it becomes exhausting to even perform basic day-to-day tasks. The feeling of burnout can be caused by many things such as your job, home life, financial hardships, personal problems, or a combination of these. It can have a significant impact on your daily life, leading to feelings of frustration, irritability, and disengagement from work or personal relationships. It's incredibly common to feel overwhelmed and depleted especially when you’re constantly putting others before yourself.

What Can You Do To Support Yourself? 

If you're experiencing burnout, you must recognize the symptoms and take steps to prevent it from negatively impacting your daily life. Here are some practical strategies to help you cope with burnout:

1. Take Time For Yourself: It's essential to prioritize self-care and take time for yourself. This can include engaging in activities that you enjoy, such as reading, taking a bath, or going for a walk. Make sure to set aside time each day for self-care, even if it's just 10 minutes.

2. Practice Mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts, feelings, and sensations throughout your body. Practicing mindfulness can help you reduce stress, improve your mood, and increase your overall well-being. There are many mindfulness practices, including meditation, deep breathing, and yoga.

3. Set Boundaries: This is a BIG one! It’s okay to say “no”. It's important to set boundaries in your personal and professional life to prevent burnout. This can include saying no to extra work or social engagements you don't have the time or energy for or setting limits on how much time you spend on certain activities.

4. Get Enough Sleep: Getting enough sleep is important for optimal health in general, but prioritizing sleep can help your brain reset allowing clarity for the following day. You can do this by establishing a regular sleep routine, avoiding caffeine before bedtime, and creating a relaxing sleep environment.

5. Engage In Physical Activity: Regular physical activity can help reduce stress, and improve your mood. Even just a 10-minute walk can have significant benefits.

6. Seek Support: If you're feeling burnt out, it's important to seek support from friends, family, and even a therapist. Talking about your feelings with someone you trust can help you feel less isolated and more supported.

We understand that burnout can have a significant impact on your daily life, but there are practical strategies that you can use to cope with it. By prioritizing yourself you can prevent burnout from negatively impacting your well-being. If you are needing support with moving forward out of your burnout state, consider reaching out to one of our therapists here at Life By Design Therapy. In conclusion, we want you to know that you are not alone and we are here to be a resource and support in your journey. We also have additional resources throughout our website such as links to mediation videos, a free downloadable eBook, and blogs that target more specific areas you might need support with. 

What Are The Long-Term Effects of Stress on Our Body?

By Melody Wright, LMFT

“I’m feeling really stressed right now, but I can handle it for a while longer, right?” Well, maybe, but we’re not sure that is a great idea. While we all experience different levels of stress throughout our lifespan, constant exposure to stress can have long-term effects on our bodies. Some individuals may be able to tolerate high stress levels for extended periods of time, but ultimately these levels of stress will begin to take their toll. While we understand that reducing stress or getting rid of certain stressors may be easier said than done, you may want to consider reevaluating your current stress levels after learning more about the long-term impact. 

The long-term effects of stress can affect different areas of our body, including our mind and emotions. Below are some of the signs and symptoms of high stress levels broken down by the areas of the body they usually affect:

Cognitive (Mind):

• Racing mind/thoughts

• Difficulty being still

• Forgetting things or feeling disorganized

• Unable to focus

• Avoiding responsibilities or procrastinating

Emotional:

• Being/feeling irrational

• Becoming frustrated or agitated easily

• Lashing out at friends and loved ones

• Feeling lonely or worthless

Physical: 

• Changes in appetite or eating habits

• Compromised immune system that leads to getting ill more often

• Constantly feeling tense (ie. muscle tension or clenched jaw)

• Gastrointestinal issues (ie. irregular bowel movements or stomach pain)

• Headaches or migraines

• Lack of sleep

• Developing chronic conditions such as heart disease or high blood pressure

If you find yourself currently experiencing some of the symptoms above, it’s not too late to address your stress levels and their subsequent effects. While not all effects are reversible, such as developing high blood pressure, addressing your stress at any age can improve your health and overall quality of life. You can start off small by adding some stress-relieving activities into your day, such as taking a 15 minute walk every evening before settling in to your bedtime routine. If you’ve noticed yourself feeling drained after seeing certain friends or family, you may want to consider seeing them less often or setting up boundaries around how often you interact with them.

As mentioned before, we acknowledge that it may not be easy to completely get rid of some stressors, but you can help mitigate their effects. If your job is a constant source of stress, but you are the sole-breadwinner within your household, it can feel like you have no other option but to continue with your current routine. If you find it difficult to think of ways to help address your stress, we encourage you to consider talking to a therapist that will help you look at different options to incorporate some stress-relieving activities into your routine. For more information, click here to help schedule a consultation.