Uncertainty is one of the hardest things for the human mind to sit with. Whether it’s an upcoming change, a health concern, or just the unknowns of everyday life, the feeling of not being in control can leave you anxious and restless. But with the right tools and mindset, it’s possible to find moments of calm even when everything around you feels unsettled.
1. Focus on What You Can Control
Anxiety thrives on “what-ifs.” One of the best ways to quiet it is by narrowing your focus to what’s within your reach. You can’t predict outcomes, but you can control your habits, your self-care, and your responses. Simple actions—like making your bed, journaling for 10 minutes, or stepping outside for fresh air—remind you that your choices still matter, even when life feels unpredictable.
2. Practice Grounding in the Present
When uncertainty takes over, your mind often races toward the future. Grounding techniques bring you back to the present moment. Try the 5-4-3-2-1 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. This sensory reset helps you stay anchored in the now rather than getting lost in what’s next.
3. Limit Your Intake of Stressful Information
Information overload can make uncertainty worse. Checking the news, scrolling through social media, or replaying conversations in your head can feed the feeling of chaos. It’s okay to take breaks from constant updates. Set boundaries around your screen time or choose one or two trusted sources for information, then let yourself disconnect.
4. Build a Routine That Feels Steady
Routines are powerful because they provide structure when life feels unstable. You don’t need a strict schedule—just consistent rituals that bring comfort. It might be a morning cup of tea, an evening walk, or calling a friend at the same time each week. These small anchors create a sense of continuity that helps you stay grounded amid change.
5. Share Your Feelings Instead of Bottling Them
When things feel uncertain, it’s natural to withdraw—but isolation often makes anxiety worse. Talking about your fears with someone you trust can help you process them more clearly. Whether that’s a friend, loved one, or therapist, expressing what you’re going through can turn overwhelming thoughts into manageable ones.
6. Remind Yourself That Uncertainty Is Temporary
Even the most difficult transitions eventually find resolution. Reminding yourself that uncertainty doesn’t last forever can help you keep perspective. This moment—no matter how confusing or stressful—will pass. In the meantime, focus on giving yourself compassion and patience as you move through it.
Learning to find calm in uncertainty is a skill that grows with practice. Therapy can provide a safe space to explore your fears, understand your reactions, and develop coping tools that work for you. If you’re struggling to find peace during a period of change, MindSol Wellness Center can help.
MindSol Wellness Center
📞 (941) 256-3725 | 🌐 www.mindsolsarasota.com
