Supporting Ourselves in Times of Uncertainty
Times of uncertainty can activate a wide spectrum of emotions, including anxiety, grief, fear, rage, overwhelm, isolation, despair – among others. In a world where external forces can deeply impact our sense of stability and well-being, it’s easy to feel powerless. Yet, in the face of uncertainty, it’s important to explore how we can continue to support ourselves and one another.
When the world around us feels chaotic or overwhelming, self-care can feel insignificant or irrelevant. These feelings are understandable, especially when other challenges demand our attention. However, finding small, tangible ways to care for ourselves can help us find agency, nurture resilience, and foster connection.
Here I’ll share five practical ways to engage in self-care during uncertain times. These techniques do not serve as a “solution” to external stressors and may not resolve all of the emotions associated with uncertainty. Yet, they provide stability, comfort, and can foster empowerment when things feel beyond our control.
1. Practice Grounding.
Taking a moment to return to your breath, connect with your body, and bring your awareness back to the present moment can be very helpful when feeling overwhelmed. Techniques such as square breathing, progressive muscle relaxation, taking a mindfulness walk, or using the 5-4-3-2-1 method can soothe your sympathetic nervous system, and enhance a sense of safety.
2. Listen to Your Body.
Our bodies are constantly sending us signals about how we’re feeling – physically, emotionally, and mentally. Listening to our bodies is a powerful form of self-care, allowing us to stay attune to our needs and respond in a way that honors our well-being.
What is your body telling you right now?
Need rest? Allow yourself to take a step back. Prioritize sleep.
Need to release stress? Consider some gentle stretching, going for a walk, doing some yoga, dancing it out!
Need nourishment? Prepare a low-effort meal, order takeout, hydrate!
Need boundaries? Reflect on your limits and allow yourself to make space for them.
3. Seek comfort.
When the world feels unpredictable, seeking comfort becomes an essential part of self-care. Whether it be a warm blanket, comfy clothes, cuddles with a furry friend, a soothing routine, enjoying a cozy meal – these are small actions that can create a sense of stability amidst external chaos.
What small comforts can I turn to when things feel unsettling?
4. Connect with Community.
Engaging with our support network fosters a sense of belonging, helping to counter feelings of isolation and despair. It reminds us that we’re not alone. When the world feels overwhelming and much of what happens seems beyond our control, connecting with others who share our values can provide a renewed sense of agency and empowerment.
How can I lean on my community right now?
How might I connect with others or contribute to something that feels meaningful to me?
5. Cultivate Joy.
In challenging times, it’s easy to think that small efforts don’t matter or won’t make a difference. Even when it feels hard to find purpose in small moments, even tiny acts can offer meaning, comfort, and grounding. These actions don’t erase the pain or uncertainty, but they create space for moments of relief and help remind us that there is still room for care and connection, even when life feels heavy.
What are some small ways I can cultivate joy right now?
Go for a walk with the dog
Have friends over for a game night
Make a craft or engage in creativity
Enjoy a favorite snack or beverage
Notice the sunshine
Self-care allows us to meet ourselves where we’re at. It does not change our circumstances, but provides the support that we need to move forward. As we support ourselves, we also build the resilience to support each other.
Disclaimer: The content and resources provided on this blog are intended solely for educational and informational purposes. They are not a substitute for professional psychotherapy or mental health treatment. Nothing presented here should be construed as personalized therapeutic advice. The information shared may or may not be applicable to your individual circumstances.
