Navigating Uncertainty and Managing Anxiety
Our world is filled with unknowns, and it’s natural to feel anxious when faced with unpredictability. Anxiety is the mind and body’s reaction to stressful, dangerous, or unfamiliar situations. It manifests as feelings of uneasiness, distress, or dread. Managing anxiety isn’t about avoiding these feelings, but rather learning how to calm and relax your nervous system in the face of them.
When we experience anxiety, there’s often a tendency to distract ourselves or avoid uncomfortable emotions. This is known as experiential avoidance, which refers to attempts to avoid unpleasant thoughts, feelings, sensations, and emotions. While this might seem helpful in the short term, it can lead to detachment from our feelings, sending a message to ourselves that our emotions don’t matter.
The truth is, to fully live and grow, we must allow ourselves to experience the full spectrum of emotions, even the ones we would rather avoid.
What Can You Do When You Feel Anxious?
One effective way to manage anxiety is to pause and give yourself a moment to ground and center. Taking even a few minutes to practice mindfulness can make a significant difference in how you feel. It’s not about erasing anxiety, but about acknowledging it and finding calm amidst the storm. Below is a simple exercise you can try the next time you feel overwhelmed:
Anxiety-Calming Exercise:
Place your hand on your heart and say, “I love you.” This simple act of self-compassion helps to connect you with your body and soothe your nervous system.
Breathe in for 4 seconds (preferably through your nose). This focused breath brings your attention back to the present.
Hold your breath for 4 seconds to center yourself and find stillness.
Breathe out for 4 seconds to release any tension or anxious energy you may be holding.
Repeat a calming affirmation that speaks to what you’re feeling. For example, if you’re feeling unsafe, you might say, “I am safe in my body” or “I am safe in this present moment.”
Repeat these steps as many times as you need until you feel a sense of calm.
This exercise is a powerful tool to remind yourself that no matter what uncertainty you’re facing, you have the ability to ground yourself in the present moment and offer yourself peace.
Finding ways to manage anxiety takes time and practice, but small steps like this can help you feel more in control and empowered. Allow yourself to feel your emotions, accept them, and trust that you are safe and capable of finding calm—even in the midst of life’s challenges.