Coping with Anxiety in Uncertain Times: Practical Strategies for Today’s World

Managing Anxiety in Uncertain Times

The world feels more unpredictable than ever. The current political and economic climate, marked by shifting policies, financial instability, inflation, and social unrest, has left many people feeling anxious, overwhelmed, and unsure about what the future holds.

Anxiety is a natural response to uncertainty. When the world around us feels unpredictable, our brains go into “problem-solving” mode, trying to anticipate and prepare for every possible outcome. This can lead to racing thoughts, sleep difficulties, irritability, and even physical symptoms like headaches or muscle tension. The constant barrage of news, sometimes conflicting or alarming, can make it even harder to feel grounded.

It’s important to remember that anxiety is not a sign of weakness. It’s a signal from your body and mind that you are responding to real, difficult circumstances. Recognizing this is the first step toward managing your anxiety in a healthy way.

Practical Strategies for Managing Anxiety

1. Limit News and Social Media Exposure While it’s important to stay informed, constant exposure to news and social media can fuel anxiety. Try:
   • Setting specific times each day to check the news, rather than scrolling throughout the day.
   • Choosing reputable sources and avoiding sensational headlines.
   • Taking breaks from social media, especially if you notice it increases your stress.
2. Focus on What You Can Control Anxiety often grows when we focus on things outside our control. Make a list of what you can influence in your daily routine, like your self-care practices, and how you can respond to your stressors. Let go of the rest, even if just for today. Creating structure in your day can help you feel more in control and empowered.
3. Practice Mindfulness and Grounding Techniques Mindfulness can anchor you in the present moment and reduce spiraling thoughts about the future. Try deep breathing exercises (inhale for 4, hold for 4, exhale for 4, hold for 4). Conduct a body scan and notice where you hold tension. Practice the 5-4-3-2-1 grounding technique: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.
4. Stay Connected Social support is one of the most important buffers against anxiety. Even if you can’t meet in person, reach out to friends, family, or support networks virtually. Share your feelings with someone you trust. A connection can ease isolation and remind you that you’re not alone.
5. Maintain Healthy Routines Consistency provides comfort during chaotic times. Prioritize regular sleep and wake times. Maintain balanced meals and stay hydrated. Physical activity, even a short daily walk, can make a difference. Small routines, such as savoring a cup of tea in the morning or journaling, can provide a sense of comfort. A nighttime yoga or stretching practice can reset your nervous system.
6. Engage in Meaningful Activities Find ways to bring joy and meaning into your day. This could be a creative hobby, volunteering, spending time in nature, or learning something new. Focusing on positive, purposeful activities can help shift your mindset and reduce anxiety.
7. Challenge Unhelpful Thoughts Anxiety often comes with catastrophic thinking (“What if everything goes wrong?”). Challenge these thoughts by asking:
   • What evidence do I have that this will happen?
   • What is a more balanced or realistic way to look at the situation?
   • What would I say to a friend who was feeling this way?
8. Set Boundaries It’s okay to say no to requests or activities that feel overwhelming right now. Protect your time and energy by setting healthy boundaries with work, family, and social obligations.
9. Limit Stimulants Caffeine, sugar, and even certain workout powders and energy drinks can increase anxiety symptoms. Notice how your body responds and consider reducing or eliminating these if you find they make you feel more anxious.
10. Practice Self-Compassion Be gentle with yourself. These are difficult times, and it’s normal to feel anxious or off-balance. Treat yourself with the same kindness and understanding you’d offer to a loved one.

When to Seek Professional Support

If your anxiety is interfering with your ability to work, care for yourself or others, or enjoy life, it may be time to seek professional help. Therapy can provide you with tools and strategies to manage anxiety, process difficult emotions, and build resilience.

At Soar Therapy and Integrated Wellness, our team offers a range of evidence-based therapies, including Internal Family Systems (IFS), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), and holistic services like walk-and-talk therapy and DBT skill groups. We work with children, teens, adults, couples, and families both in-person and virtually, so you can access support in the way that works best for you.

Compassionate Support for All

We understand that every client’s journey is unique. Whether you are seeking therapy for the first time or returning for ongoing support, our goal is to create a collaborative, nonjudgmental space where you feel seen, heard, and empowered. Our diverse clinical team is committed to providing culturally responsive care, and we offer specialized services for BIPOC clients, those navigating chronic illness, and individuals seeking Christian counseling.

You Don’t Have to Face This Alone

If you are struggling with anxiety, know that help is available. The world may be uncertain, but you can find stability and support within yourself and your community. Our therapists at Soar Therapy and Integrated Wellness are here to walk alongside you, offering expertise, empathy, and hope.

Ready to Take the Next Step?

• Call: (703) 267-5703
• Email: info@soartherapywellness.com
• Schedule an appointment: Book a 15-minute call

You are not alone. Support and healing are possible even in uncertain times.